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Given the potential micronutrient deficiencies in EAT –lancet Given the healthy diet of the planet, significant changes may be required to achieve dietary micronutrient adequacy for adults without resorting to fortification or supplementation. reported that to achieve a more feasible micronutrient-adequate diet at the population level, animal products should be increased from 14% of total kcal to 27% of total kcal and dietary phytate from 1985 mg to 1021 mg. What I discovered was that I needed to reduce it to mg. Improves absorption of iron and zinc with a 3:1 ratio of whole grains to refined grains (table; Appendix pp 2–3). This modified diet increased the daily intake of tubers and starchy vegetables by 161 kcal, increased the daily intake of seafood (including clams and shellfish) by 105 kcal, and increased the daily intake of eggs by 105 kcal. by 60 kcal and the daily intake of beef by 45 kcal. , increase the daily intake of chicken and other poultry by 30 kcal, and increase the daily intake of pork by 15 kcal. In addition, the modified diet adds an average daily intake of 100 kcal from refined grains, 100 kcal from seeds, and 8 kcal from organ meats (table). To make room for these increases and allow for an isocaloric diet, the modified diet reduced daily intake of whole grains by 511 kcal, reduced legumes by 136 kcal, and reduced tree nuts. Reduce your daily intake of peanuts by 124 kcal and reduce your daily intake of peanuts. 117 kcal less, reducing his daily intake of soy foods by 12 kcal (table). These changes aim to describe relatively feasible dietary changes that can help achieve well-nourished while optimally minimizing the risks of NCDs, environmental impacts, or affordability. Achieving adequate iron intake without fortifying foods or supplements can be particularly difficult for women of childbearing age, who consume too many iron-rich foods. You should eat and eat very little, if any, junk food.
tableeat-lancet A Healthy Reference Diet and Hypothetical Micronutrient Adequate Diet for Adults (25+) for EAT – lancet Planetary Health Diet Food Groups and Additional Food Groups
Therefore, fortification and supplementation, including biofortification (i.e., breeding to increase the nutritional value of crops), can fill critical nutrient gaps and reduce micronutrient deficiencies at the population level, especially in populations with increasing need. It is seen by many as an important method of prevention. In fact, even in high-income countries, micronutrient deficiencies in women of reproductive age are common.
Emphasizes the role of improved strengthening and supplementation practices. However, while aiming to improve nutrition and supplementation, it is important to simultaneously limit intake of energy-dense, ultra-processed foods (even if they are fortified).
Ultra-processed foods are now a major source of calories in many high-income countries.
Consumption of these foods is increasing rapidly in low- and middle-income countries.
The underlying mechanisms that explain the link between ultra-processed foods and disease are not well understood.
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Ultra-processed foods are typically energy-dense and highly palatable, disrupt gut and brain signaling, and can lead to overconsumption and weight gain when they are a major component of the food environment.
