Category Archives: General Health

In Support of Whole30: Nutrients Examined

In Support of Whole30: Nutrients Examined

 

So yeah, it’s been a long time since I blogged! I have LOTS of things I want to write about to get caught up (numerous race reviews, for example…), but this particular article has been on my mind for a LONG time.

Whole30Approved-Color

The Whole30 received quite a bit of attention in the media last year, which in general is a good thing because it’s an incredible way to reset your diet, learn what foods are causing issues for you, and for some people, even lose a little weight as a bonus! The downside to all of this attention is that the majority of news outlets that covered the program did a really terrible job! Many of them didn’t even bother to research the program well enough to understand what foods are and aren’t a part of the program, or why they are “temporarily” eliminated, and gave inaccurate information. Many of them turned to whichever random nutritionist or doctor they could get their hands on, most if not all of whom don’t know much about paleo, who are against it to begin with, or (and  most importantly) who know NOTHING about Whole30 and yet felt confident enough to speak about it to the millions of people watching and reading.

Even though these tv spots and news articles brought a lot of attention to this great program, the result of all that media attention was the same misinformation being shared via these “experts” on nutrition that Whole30 is devoid in important nutrients that the body need, and that by eliminating foods such as dairy, grains and legumes – even for 30 days – you are doing your body a disservice. They believe that as a result of eliminating those foods during the whopping 30 days you are asked to stick to Whole30, you are completely missing out on the nutrients that you need in your diet. They couldn’t be more wrong.

Let’s start by outlining what exactly is allowed vs. not while on Whole30:

whole30yesandno

I’m here to point out not just how ill-informed they are, but how poorly they are doing at their jobs of nutritionist, doctor, you-name-it, by not acknowledging or recognizing that those same “missing” nutrients are readily available in SCORES of foods that are a part of a Whole30 diet. And this is aside from the fact that many people who DO consume these eliminated foods of the Standard American Diet are possibly missing out on the recommended values of these nutrients anyway, because we generally do poorly at selecting a diverse variety and high enough quantity of foods which meet those nutritional requirements. Now, I’d love to give these experts a pass since they started most of their interviews by demonstrating how little they knew about Whole30 to begin with, but if you know about FOOD, and you know which food groups AREN’T eliminated, then you should by process of elimination know that those foods also contain plenty of nutrients and that the eliminated foods are not the be-all-end-all sources for said nutrients.

USDA_logo

So I present to you foods that provide essential nutrients, direct from the USDA’s Dietary Guidelines for Americans from 2005 and 2010 (it is published every 5 years and this year has not yet been released). I have gone through the nutrient example charts and separated the Whole30-approved foods from the rest. I have categorized all fruit and vegetable juices as not permitted as they should not be used as primary nutrition sources during Whole30, as well as some fats that are allowed explicitly to make dining out on Whole30 less complicated. This is not a complete list of dietary nutrients, just those that exist in the guideline documents.

As you read through, there will be a number of “not allowed” items on each list which have higher nutrient values than some of the approved foods, but please consider that during Whole30 the serving sizes you are eating are likely to be higher than the amounts used in the examples (for example, I usually eat more than 3oz of fish at a time and where it says half a cup of veggies, I’m more likely to be eating a cup or more – and I’m sure you are too!). You’ll also notice that the list of permitted foods is nearly always longer than the list of those not allowed, which means you still have TONS of options available to you to get all the nutrients you need.

I have also included the RDA (Recommended Daily Allowance) data for each nutrient for reference purposes only – taken from the USDA Dietary Guidelines for Americans except where noted otherwise.

Don’t let yourself get carried away with trying to nail down your nutrients down to the gram, milligram, etc. You should be focusing on making healthy, whole-food choices, not stressing and obsessing over your nutrient intake. Consuming a wide variety of plants and animal proteins will balance it out in the end. And these charts aren’t everything there is to eat – just the selection of data provided by USDA! There are many fruits and veggies that are likely not covered that you can consume and enjoy while doing a Whole30.

Potassium

Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.” (http://bit.ly/1ExuFvL)

Food Sources of Potassium ranked by milligrams of potassium per standard amount. The AI for adults is 4,700 mg/day potassium.

WHOLE30 ALLOWED STD PORTION POTASSIUM (MG) NOT PERMITTED STD PORTION POTASSIUM (MG)
500-700MG
POTATO, BAKED, FLESH AND SKIN 1 SMALL POTATO 738 WHITE BEANS, CANNED, ½ CUP 595
TOMATO PASTE ¼ CUP 664 PLAIN YOGURT, NONFAT OR LOWFAT 8 OUNCES 531–579
BEET GREENS, COOKED ½ CUP 654 PRUNE JUICE, CANNED 1 CUP 707
TOMATO PUREE ½ CUP 549 CARROT JUICE, CANNED 1 CUP 689
SWEETPOTATO, BAKED 1 MEDIUM 542 TOMATO JUICE, CANNED 1 CUP 556
CLAMS, CANNED 3 OZ 534
300-500MG          
HALIBUT, COOKED 3 OZ 490 BLACKSTRAP MOLASSES 1 TBSP 498
TUNA, YELLOWFIN, COOKED 3 OZ 484 SOYBEANS, GREEN, COOKED ½ CUP 485
WINTER SQUASH, COOKED ½ CUP 448 LIMA BEANS, COOKED ½ CUP 478
ROCKFISH, PACIFIC, COOKED 3 OZ 442 SOYBEANS, MATURE, COOKED ½ CUP 443
COD, PACIFIC, COOKED 3 OZ 439 TOMATO JUICE ¾ CUP 417
BANANAS 1 MEDIUM 422 ORANGE JUICE, FRESH 1 CUP 496
SPINACH, COOKED ½ CUP 370-419 MILK, NON-FAT, 1 CUP 382
TOMATO SAUCE ½ CUP 405 LOW-FAT MILK OR BUTTERMILK (1%) 1 CUP 366–370
PEACHES, DRIED, UNCOOKED ¼ CUP 398 PINTO BEANS, COOKED ½ CUP 373
PRUNES, STEWED ½ CUP 398 LENTILS, COOKED ½ CUP 365
PORK CHOP, CENTER LOIN, COOKED 3 OZ 382 KIDNEY BEANS, COOKED ½ CUP 358
APRICOTS, DRIED, UNCOOKED ¼ CUP 378 SPLIT PEAS, COOKED ½ CUP 355
RAINBOW TROUT, FARMED, COOKED 3 OZ 381 YOGURT, PLAIN, WHOLE MILK, 8 OZ CONTAINER 352
PORK LOIN, CENTER RIB (ROASTS), LEAN, ROASTED 3 OZ 371 EVAPORATED MILK, NONFAT ½ CUP 425
CANTALOUPE ¼ MEDIUM 368 LOW-FAT (1%) OR REDUCED FAT (2%) CHOCOLATE MILK 1 CUP 422–425
HONEYDEW MELON 1/8 MEDIUM 365 SKIM MILK (NONFAT) 1 CUP 382
PLANTAINS, COOKED ½ CUP SLICES 358

 

Iron

“Iron is a mineral needed by our bodies. Iron is a part of all cells and does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use oxygen.

Iron is a part of many enzymes and is used in many cell functions. Enzymes help our bodies digest foods and also help with many other important reactions that occur within our bodies. When our bodies don’t have enough iron, many parts of our bodies are affected.” (http://1.usa.gov/1ExvRiz)

Food Sources of Iron ranked by milligrams of iron per standard amount. All are ≥ 10% of RDA for teen and adult females, which is 18 mg/day.

WHOLE30 ALLOWED STD PORTION IRON (MG) NOT PERMITTED STD PORTION IRON (MG)
10-20MG          
CLAMS, CANNED, DRAINED 3 OZ 23.8 FORTIFIED READY-TO-EAT CEREALS (VARIOUS) 1 OZ 1.8 -21.1
OYSTERS, EASTERN, WILD, COOKED, MOIST HEAT 3 OZ 10.2
5-10MG          
ORGAN MEATS (LIVER, GIBLETS), VARIOUS, COOKED 3 OZ 5.2-9.9
PUMPKIN AND SQUASH SEED KERNELS, ROASTED 1 OZ 4.2
SPINACH, COOKED FROM FRESH ½ CUP 3.2
BEEF, CHUCK, BLADE ROAST, LEAN, COOKED, 3 OZ 3.1
1-5MG          
BEEF, BOTTOM ROUND, LEAN, 0″ FAT, ALL GRADES, COOKED 3 OZ 2.8 FORTIFIED INSTANT COOKED CEREALS (VARIOUS) 1 PACKET 4.9-8.1
SARDINES, CANNED IN OIL, DRAINED 3 OZ 2.5 SOYBEANS, MATURE, COOKED ½ CUP 4.4
BEEF, RIB, LEAN, ¼” FAT, ALL GRADES 3 OZ 2.4 WHITE BEANS, CANNED ½ CUP 3.9
DUCK, MEAT ONLY, ROASTED 3 OZ 2.3 BLACKSTRAP MOLASSES 1 TBSP 3.5
LAMB, SHOULDER, ARM, LEAN, ¼ ” FAT, CHOICE, COOKED 3 OZ 2.3 LENTILS, COOKED ½ CUP 3.3
SHRIMP, CANNED 3 OZ 2.3 KIDNEY BEANS, COOKED ½ CUP 2.6
GROUND BEEF, 15% FAT, COOKED 3 OZ 2.2 CHICKPEAS, COOKED ½ CUP 2.4
TOMATO PUREE ½ CUP 2.2 PRUNE JUICE ¾ CUP 2.3
BEEF, TOP SIRLOIN, LEAN, 0″ FAT, ALL GRADES, COOKED 3 OZ 2.0 COWPEAS, COOKED ½ CUP 2.2
TOMATO PASTE ¼ CUP 2.0 LIMA BEANS, COOKED ½ CUP 2.2
SOYBEANS, GREEN, COOKED ½ CUP 2.2
NAVY BEANS, COOKED ½ CUP 2.1
REFRIED BEANS ½ CUP 2.1

 

Calcium

“Calcium is one of the most important minerals for the the human body. Calcium helps form and maintain healthy teeth and bones. Proper levels of calcium over a lifetime can help prevent osteoporosis.

Calcium helps your body with:

  • Building strong bones and teeth
  • Clotting blood
  • Sending and receiving nerve signals
  • Squeezing and relaxing muscles
  • Releasing hormones and other chemicals
  • Keeping a normal heartbeat”
    (http://1.usa.gov/1Exw3hY)

This is one of the FEW categories where non-Whole30 foods have higher nutrient content. That being said, I strongly urge you to read What About Calcium, written by Whole30 program creators Dallas and Melissa Hartwig (http://whole9life.com/2012/02/what-about-calcium/) for additional reading on calcium which explains in detail some of the misunderstandings about calcium and its overall importance to our health, and which is followed by a number of references to back up their research. Calcium is only a small part of the healthy bones equation.

The AI for adults is 1,000 mg/day.

WHOLE30 APPROVED STD PORTION CALCIUM (MG) NOT PERMITTED STD PORTION CALCIUM (MG)
400-500MG          
      FORTIFIED READY-TO-EAT CEREALS (VARIOUS) ¾–1 CUP (ABOUT 1 OUNCE) 250–1,000
      ORANGE JUICE, CALCIUM FORTIFIED 1 CUP 500
PLAIN YOGURT, NONFAT 8 OUNCES 452
ROMANO CHEESE 1½ OUNCES 452
PASTEURIZED PROCESS SWISS CHEESE 2 OUNCES 438
PLAIN YOGURT, LOW-FAT 8 OUNCES 415
200-400MG    
SARDINES, ATLANTIC, IN OIL, DRAINED 3 OZ 325 TOFU, REGULAR, PREPARED WITH CALCIUM SULFATE ½ CUP 434
EVAPORATED MILK, NONFAT ½ CUP 371
SOY BEVERAGE, CALCIUM FORTIFIED, 1 CUP 368
FRUIT YOGURT, LOW-FAT 8 OUNCES 345
RICOTTA CHEESE, PART SKIM ½ CUP 337
SWISS CHEESE 1½ OUNCES 336
PASTEURIZED PROCESS AMERICAN CHEESE FOOD 2 OUNCES 323
PROVOLONE CHEESE 1½ OUNCES 321
MOZZARELLA CHEESE, PART-SKIM 1½ OUNCES 311
CHEDDAR CHEESE 1½ OUNCES 307
LOW-FAT MILK (1%) 1 CUP 305
MUENSTER CHEESE 1½ OUNCES 305
SKIM MILK (NONFAT) 1 CUP 299
SOYMILK, ORIGINAL AND VANILLA, WITH ADDED CALCIUM 1 CUP 299
REDUCED FAT MILK (2%) 1 CUP 293
LOW-FAT CHOCOLATE MILK (1%) 1 CUP 290
LOW-FAT BUTTERMILK (1%) 1 CUP 284
RICE MILK, WITH ADDED CALCIUM 1 CUP 283
WHOLE CHOCOLATE MILK 1 CUP 280
WHOLE MILK 1 CUP 276
PLAIN YOGURT, WHOLE MILK 8 OUNCES 275
REDUCED FAT CHOCOLATE MILK (2%) 1 CUP 272
1-100MG          
PINK SALMON, CANNED, WITH BONE 3 OZ 181 MOLASSES, BLACKSTRAP 1 TBSP 172
COLLARDS, COOKED FROM FROZEN ½ CUP 178 SOYBEANS, GREEN, COOKED ½ CUP 130
SPINACH, COOKED FROM FROZEN ½ CUP 146 COWPEAS, COOKED ½ CUP 106
TURNIP GREENS, COOKED FROM FROZEN ½ CUP 124 WHITE BEANS, CANNED ½ CUP 96
OCEAN PERCH, ATLANTIC, COOKED 3 OZ 116 SOYBEANS, MATURE, COOKED ½ CUP 88
KALE, COOKED FROM FROZEN ½ CUP 90 OATMEAL, PLAIN AND FLAVORED, INSTANT, FORTIFIED 1 PACKET PREPARED 99-110
OKRA, COOKED FROM FROZEN ½ CUP 88
BLUE CRAB, CANNED 3 OZ 86
BEET GREENS, COOKED FROM FRESH ½ CUP 82
PAK-CHOI, CHINESE CABBAGE, COOKED FROM FRESH ½ CUP 79
CLAMS, CANNED 3 OZ 78
DANDELION GREENS, COOKED FROM FRESH ½ CUP 74
RAINBOW TROUT, FARMED, COOKED 3 OZ 73

Magnesium

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm [3].” (http://1.usa.gov/1ExwecR)

Food Sources of Magnesium ranked by milligrams of magnesium per standard amount. All are ≥ 10% of RDA for adult men, which is 420 mg/day.

WHOLE30 APPROVED STD PORTION MAGNESIUM (MG) NOT PERMITTED STD PORTION MAGNESIUM (MG)
100+ MG          
PUMPKIN AND SQUASH SEED KERNELS, ROASTED 1 OZ 151 BRAN READY-TO-EAT CEREAL (100%) ~1 OZ 103
BRAZIL NUTS 1 OZ 107
40-100MG          
HALIBUT, COOKED 3 OZ 91 QUINOA, DRY ¼ CUP 89
SPINACH, CANNED ½ CUP 81 BUCKWHEAT FLOUR ¼ CUP 75
ALMONDS 1 OZ 78 SOYBEANS, MATURE, COOKED ½ CUP 74
SPINACH, COOKED FROM FRESH ½ CUP 78 MIXED NUTS, OIL ROASTED, WITH PEANUTS 1 OZ 67
CASHEWS, DRY ROASTED 1 OZ 74 WHITE BEANS, CANNED ½ CUP 67
PINE NUTS, DRIED 1 OZ 71 BLACK BEANS, COOKED ½ CUP 60
POLLOCK, WALLEYE, COOKED 3 OZ 62 BULGUR, DRY ¼ CUP 57
TUNA, YELLOWFIN, COOKE 3 OZ 54 OAT BRAN, RAW ¼ CUP 55
ARTICHOKES (HEARTS), COOKED ½ CUP 50 SOYBEANS, GREEN, COOKED ½ CUP 54
PEANUTS, DRY ROASTED 1 OZ 50 LIMA BEANS, BABY, COOKED FROM FROZEN ½ CUP 50
BEET GREENS, COOKED ½ CUP 49 NAVY BEANS, COOKED ½ CUP 48
OKRA, COOKED FROM FROZEN ½ CUP 47 TOFU, FIRM, PREPARED WITH NIGARI ½ CUP 47
HAZELNUTS 1 OZ 46 SOY BEVERAGE 1 CUP 47
HADDOCK, COOKED 3 OZ 42 COWPEAS, COOKED ½ CUP 46
OAT BRAN MUFFIN 1 OZ 45
GREAT NORTHERN BEANS, COOKED ½ CUP 44
OAT BRAN, COOKED ½ CUP 44
BUCKWHEAT GROATS, ROASTED, COOKED ½ CUP 43
BROWN RICE, COOKED ½ CUP 42

Dietary Fiber

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.” (http://mayocl.in/1ExwJUn)

Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount. All are ≥10% of AI for adult women, which is 25 grams/day.

WHOLE30 APPROVED STD PORTION DIETARY FIBER (G) NOT PERMITTED STD PORTION DIETARY FIBER (G)
5-10 G          
ARTICHOKE, COOKED ½ CUP HEARTS 7.2 BEANS (NAVY, PINTO, BLACK, KIDNEY, WHITE, GREAT NORTHERN, LIMA), COOKED ½ CUP 6.2–9.6
PEAR 1 MEDIUM 5.5 BRAN READY-TO-EAT CEREAL (100%) 1/3 CUP (ABOUT 1 OUNCE) 9.1
SPLIT PEAS, LENTILS, CHICKPEAS, OR COWPEAS, COOKED ½ CUP 5.6–8.1
SOYBEANS, MATURE, COOKED ½ CUP 5.2
PLAIN RYE WAFER CRACKERS 2 WAFERS 5.0
BRAN READY-TO-EAT CEREALS (VARIOUS) 1/3–¾ CUP (ABOUT 1 OUNCE) 2.6–5.0
1-5 G          
ASIAN PEAR 1 SMALL 4.4 GREEN PEAS, COOKED ½ CUP 3.5–4.4
MIXED VEGETABLES, COOKED ½ CUP 4.0 WHOLE-WHEAT ENGLISH MUFFIN 1 MUFFIN 4.4
RASPBERRIES ½ CUP 4.0 BULGUR, COOKED ½ CUP 4.1
SWEET POTATO, BAKED IN SKIN 1 MEDIUM 3.8 SOYBEANS, GREEN, COOKED ½ CUP 3.8
BLACKBERRIES ½ CUP 3.8 SHREDDED WHEAT READY-TO-EAT CEREAL ½ CUP (ABOUT 1 OUNCE) 2.7–3.8
PRUNES, STEWED ½ CUP 3.8 WHOLE WHEAT SPAGHETTI, COOKED ½ CUP 3.1
FIGS, DRIED ¼ CUP 3.7 OAT BRAN MUFFIN 1 SMALL 3.0
APPLE, WITH SKIN 1 SMALL 3.6 PEARLED BARLEY, COOKED ½ CUP 3.0
PUMPKIN, CANNED ½ CUP 3.6
GREENS (SPINACH, COLLARDS, TURNIP GREENS), COOKED ½ CUP 2.5–3.5
ALMONDS 1 OUNCE 3.5
SAUERKRAUT, CANNED ½ CUP 3.4
BANANA 1 MEDIUM 3.1
ORANGE 1 MEDIUM 3.1
GUAVA 1 FRUIT 3.0
POTATO, BAKED, WITH SKIN 1 SMALL 3.0
DATES ¼ CUP 2.9
WINTER SQUASH, COOKED ½ CUP 2.9
PARSNIPS, COOKED ½ CUP 2.8
TOMATO PASTE ¼ CUP 2.7
BROCCOLI, COOKED ½ CUP 2.6–2.8
OKRA, COOKED FROM FROZEN ½ CUP 2.6

Vitamin A

Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.” (http://1.usa.gov/1ExuP64)

Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount. All are ≥ 20% of RDA for adult men, which is 900 mg/day RAE.

WHOLE30 APPROVED STD PORTION VITAMIN A
(ΜG RAE)
NOT PERMITTED STD PORTION VITAMIN A
(ΜG RAE)
1000+ RAE
ORGAN MEATS (LIVER, GIBLETS), VARIOUS, COOKED 3 OZ 1490-9126 CARROT JUICE ¾ CUP 1692
SWEETPOTATO WITH PEEL, BAKED 1 MEDIUM 1096
400-900 RAE
PUMPKIN, CANNED ½ CUP 953
CARROTS, COOKED FROM FRESH ½ CUP 671
SPINACH, COOKED FROM FROZEN ½ CUP 573
COLLARDS, COOKED FROM FROZEN ½ CUP 489
KALE, COOKED FROM FROZEN ½ CUP 478
MIXED VEGETABLES, CANNED ½ CUP 474
TURNIP GREENS, COOKED FROM FROZEN ½ CUP 441
1-300 RAE
CARROT, RAW 1 SMALL 301 INSTANT COOKED CEREALS, FORTIFIED, PREPARED 1 PACKET 285-376
BEET GREENS, COOKED ½ CUP 276 VARIOUS READY-TO-EAT CEREALS, WITH ADDED VIT. A, ~1 OZ 180-376
WINTER SQUASH, COOKED ½ CUP 268
DANDELION GREENS, COOKED, ½ CUP 260
CANTALOUPE, RAW ¼ MEDIUM MELON 233
MUSTARD GREENS, COOKED ½ CUP 221
PICKLED HERRING 3 OZ 219
RED SWEET PEPPER, COOKED ½ CUP 186
CHINESE CABBAGE, COOKED ½ CUP 180

 

Vitamin C

You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth.” (http://bit.ly/1ExwOr6)

Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount. All provide ≥ 20% of RDA for adult men, which is 90 mg/day.

WHOLE30 APPROVED STD PORTION VITAMIN C (MG) NOT PERMITTED STD PORTION VITAMIN C (MG)
50+ MG          
GUAVA, RAW ½ CUP 188 ORANGE JUICE ¾ CUP 61-93
RED SWEET PEPPER, RAW ½CUP 142 GRAPEFRUIT JUICE ¾ CUP 50-70
RED SWEET PEPPER, COOKED ½ CUP   116 VEGETABLE JUICE COCKTAIL ¾ CUP 50
KIWI FRUIT 1 MEDIUM 70
ORANGE, RAW 1 MEDIUM 70
GREEN PEPPER, SWEET, RAW ½ CUP 60
GREEN PEPPER, SWEET, COOKED ½ CUP 51
1-50 MG          
STRAWBERRIES, RAW ½ CUP 49 EDIBLE POD PEAS, COOKED ½ CUP 38
BRUSSELS SPROUTS, COOKED ½ CUP 48 TOMATO JUICE ¾ CUP 33
CANTALOUPE ¼ MEDIUM 47
PAPAYA, RAW ¼ MEDIUM 47
KOHLRABI, COOKED ½ CUP 45
BROCCOLI, RAW ½ CUP 39
BROCCOLI, COOKED ½ CUP 37
SWEETPOTATO, CANNED ½ CUP 34
CAULIFLOWER, COOKED ½ CUP 28
PINEAPPLE, RAW ½ CUP 28
KALE, COOKED ½ CUP 27
MANGO ½ CUP 23

 

Vitamin D

“Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also needvitamin D for other important body functions.” (http://wb.md/1ExwTLx)

RDA for both male and female individuals aged 1-69 is 15mcg and is 20mcg for individuals 70+.
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3

WHOLE30 APPROVED STD PORTION  VITAMIN D IN STANDARD PORTIONA,B (MCG) NOT PERMITTED STD PORTION VITAMIN D IN STANDARD PORTIONA,B (MCG)
10-20 mcg          
SALMON, SOCKEYE, COOKED 3 OUNCES 19.8
SALMON, SMOKED 3 OUNCES 14.5
SALMON, CANNED 3 OUNCES 11.6
1-10 mcg
ROCKFISH, COOKED 3 OUNCES 6.5 ORANGE JUICE 1 CUP 3.4
TUNA, LIGHT, CANNED IN OIL, DRAINED 3 OUNCES 5.7 WHOLE MILK 1 CUP 3.2
SARDINE, CANNED IN OIL, DRAINED 3 OUNCES 4.1 WHOLE CHOCOLATE MILK 1 CUP 3.2
TUNA, LIGHT, CANNED IN WATER, DRAINED 3 OUNCES 3.8 REDUCED FAT CHOCOLATE MILK (2%) 1 CUP 3.0
FLATFISH (FLOUNDER AND SOLE), COOKED 3 OUNCES 2.5 MILK (NONFAT, 1% AND 2%) 1 CUP 2.9
HERRING, PICKLED 3 OUNCES 2.4 LOW-FAT CHOCOLATE MILK (1%) 1 CUP 2.8
PORK, COOKED (VARIOUS CUTS) 3 OUNCES 0.6–2.2 SOYMILK 1 CUP 2.7
COD, COOKED 3 OUNCES 1.0 EVAPORATED MILK, NONFAT ½ CUP 2.6
BEEF LIVER, COOKED 3 OUNCES 1.0 FORTIFIED READY-TO-EAT CEREALS (VARIOUS) ¾–1¼ CUP (ABOUT 1 OUNCE) 0.9–2.5
CURED HAM 3 OUNCES 0.6–0.8 RICE DRINK 1 CUP 2.4
EGG, HARD-BOILED 1 LARGE 0.7
SHIITAKE MUSHROOMS ½ CUP 0.6
CANADIAN BACON 2 SLICES (ABOUT 1½ OUNCES) 0.5

 

Vitamin E

“Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria. Vitamin E is also important in the formation of red blood cells and it helps the body use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them. Cells use vitamin E to interact with each other and carry out many important functions.” (http://1.usa.gov/1Exx09X)

Food Sources of Vitamin E ranked by milligrams of vitamin E per standard amount. All provide ≥ 10% of RDA for vitamin E for adults, which is 15 mg a-tocopherol [AT]/day.

WHOLE30 ALLOWED STD PORTION AT (MG) NOT PERMITTED STD PORTION AT (MG)
5-8MG          
SUNFLOWER SEEDS, DRY ROASTED, 1 OZ 7.4 FORTIFIED READY-TO-EAT CEREALS ~1 OZ 1.6-12.8
ALMONDS 1 OZ 7.3 SUNFLOWER OIL, HIGH LINOLEIC, 1 TBSP 5.6
1-5MG          
HAZELNUTS (FILBERTS) 1 OZ 4.3 COTTONSEED OIL 1 TBSP 4.8
MIXED NUTS, DRY ROASTED 1 OZ 3.1 SAFFLOWER OIL, HIGH OLEIC 1 TBSP 4.6
TURNIP GREENS, FROZEN, COOKED ½ CUP 2.9 PEANUT BUTTER 2 TBSP 2.5
TOMATO PASTE ¼ CUP 2.8 CANOLA OIL 1 TBSP 2.4
PINE NUTS 1 OZ 2.6 WHEAT GERM, TOASTED, PLAIN 2 TBSP 2.3
TOMATO PUREE ½ CUP 2.5 PEANUTS 1 OZ 2.2
TOMATO SAUCE ½ CUP 2.5 PEANUT OIL 1 TBSP 2.1
AVOCADO, RAW ½ AVOCADO 2.1 CARROT JUICE, CANNED ¾ CUP 2.1
OLIVE OIL 1 TBSP 1.9 CORN OIL 1 TBSP 1.9
SPINACH, COOKED ½ CUP 1.9
DANDELION GREENS, COOKED ½ CUP 1.8
SARDINE, ATLANTIC, IN OIL, DRAINED 3 OZ 1.7
BLUE CRAB, COOKED/CANNED 3 OZ 1.6
BRAZIL NUTS 1 OZ 1.6
HERRING, ATLANTIC, PICKLED 3 OZ 1.5

 


Disclaimer – I’m not a doctor! Don’t eat what you eat because I said to eat it! But I DO encourage you, if you don’t know much (or anything) about Whole30 to check out both It Starts With Food and The Whole30: The 30-Day Guide to Total Health and Food Freedom

If you want to see everything in detail in its original format, you can view it here: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB8

And here: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

 

My Whole30 Transformation – Paleo, Yo

My Whole30 Transformation – Paleo, Yo

For the past thirty days, I  actively participated in consuming a strict Paleo diet called Whole30, which focuses on whole foods (non-processed), humanely raised and grass-fed meats, organic produce and healthy fats. Whole30 does NOT allow for sugars, grains, dairy, legumes or alcohol.. The thought behind this is that these foods may have a negative… Continue Reading

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