First things first. This guide is not a replacement for a doctor or a nutritionist. Always consider a doctor or a nutritionist before making any changes to your diet.
Now, do not get overwhelmed by the nutrition data. It is here to help and it will when used appropriately.
Nobody can learn everything about nutrition. You can't know it all. Accept this. The goal is not to go on reading book after book or listening to podcasts after podcasts but rather to develop small daily habits that help us live and function better.
In the micronutrients section, for each micronutirent, you'll find some food sources. Try to include these foods in your diet.
- Begin with the habits section. It is the easiest one to understand. You can start with making these small changes in your day to day life.
- Then move towards the general eating guidelines. This section contains information on various food items and eating patterns. You’ll also learn about the connection between food diseases.
- Then proceed to the Gut Microbiome section.
- Next you can give a quick read to the macronutrients section
- Then check the micronutrients section for any deficiency symptoms.
What is RDA?
Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy people.
What is Solubility?
The body stores fat soluble vitamins in fatty tissue and they’re absorbed more easily in the presence of dietary fat.
Because the body doesn’t store water soluble vitamins, you need to make sure you regularly consume enough of them through your diet.
Deficiency symptoms
- Only the observable deficiency symptoms have been mentioned here, there may be other as well.
- Symptoms maybe caused by various reasons, so consult your doctor for the same.
- Deficiency symptoms rely on various studies and may or may not show for everyone.
- Then read the Mental Health section.
- Then move towards the effects on cooking section. Here you’ll find how various vitamins react to different environments. It’ll give you a brief idea how to prepare foods with specific vitamins.
For example Vitamin C is very unstable to heat exposure.
You can always read articles that interest you the most, and then proceed from there.
We all have different schedules and are constantly growing. Things will take time; go at your own pace, in your own space.
Finally, use this guide as a starting point for your inquiry into healthy living and clean eating. There is a lot more to be discovered and learned as we go on.
Do not get overwhelmed by the technical terms.
I hope this guide helps you learn more about your body and the food you eat.
You can always learn from other sources, as well as from the signs your body is giving you. Remember we are all growing, we are still learning. We are still living. So ask questions and look for answers.
godspeed!
I’ll keep adding content from time to time. The project is open source, so you can contribute if you want. Fork it. Code is under the MIT License and content under CC BY 4.0.