Krista’s Kalorietastic Konfabulator
February 14th, 2009 | Published in What to eat | 47 Comments
Now that you’ve read all about the major macronutrients — fat, carbs, and protein — you’re probably wondering how the heck you make, like, meals and stuff. After all, foods aren’t just “nutrients”.
First of all, I love NutritionData.com like Perez Hilton loves a starlet meltdown. ND is especially useful because you can do a very detailed nutrient search (check under “Tools”). If you’re curious about which foods are higher in, say, the amino acid valine, ND is your all-knowing guru.
Second, here’s a little chart that might be helpful. Here are common foods that are good sources of the major nutrients. Remember, whole foods are usually combinations of nutrients — most foods have a bit of everything. For example, I’ve filed beans and high-protein grains such as quinoa under “carbs” because their carbohydrate content outweighs their protein content. Nuts and nut butters go under “fat” for the same reason, although they also contain protein.
fat |
carbs |
protein |
fats to avoid or minimize:
|
carbs to avoid or minimize:
|
protein to avoid or minimize:
|
Now let’s look at some sample meals that combine these three groups. I’ve given you some ideas from various cuisines.
If you’re controlling your carbohydrate intake, simply eliminate things like noodles and grains and minimize fruit in favour of vegetables. Note also that I’ve listed some vegetables as carb sources, but again, except for the coloured root vegetables (carrots, yams), other tubers (potatoes, taro), and squash, they’re mostly just vitamins, fibre and water.
Ideally, vegetables should form the largest proportion of your meals. So, for instance, in your East Asian stir-fry, opt for something like 75%-80% vegetables (by volume), 4-6 ounces of protein (about the size of the palm of your hand or a deck of cards), a sparing sprinkle of nuts or sesame seeds, and a small serving of noodles (optional). Some nutritionists use the “plate method” to describe this: imagine half your plate is vegetables, one-quarter is protein, and one-quarter is the carbohydrate portion. Personally I suggest that folks view starchy carbohydrates as a condiment and include about the same amount they’d use for other condiments such as salsa. Again, in general, the bulk of your carbohydrates should generally be consumed around exercise, either before or after.
- (Thai) Beef, chicken or shrimp curry with coconut milk and vegetables (served over brown rice if desired)
- (South Asian) Same deal as Thai, except different curry seasonings and a side of cucumber in yogurt or carrot chutney, or a mango lassi (mango whipped with yogurt)
- (Greek or Middle Eastern) Roasted meat, poultry, seafood or tempeh with roasted zucchini, eggplant, and peppers brushed with a little olive oil, with a side of chickpea hummus or even straight tahini (sesame butter)
- (East Asian) Vegetables and protein of choice stir-fried with a little olive oil, served over soba (buckwheat) noodles, topped with a sprinkle of sesame seeds or crushed almonds
- (Italian) Grilled rabbit with whole wheat pasta in a tomato sauce and side of rapini tossed with a little olive oil
- (French) Nicoise salad with fish, boiled egg, green beans, salad greens and Dijon vinaigrette
- (German) Turkey sausage with red cabbage braised in a little olive oil and apple-vinegar sauce
- (Southern US) Pork tenderloin or turkey breast stuffed with apples, served with wild rice and squash, and a side of collard greens, topped with a sprinkle of chopped walnuts or pecans
- (Southwestern US) Chili made with beef, turkey, and/or beans (which in a vegetarian version count as the protein), served with guacamole and tomato salsa
- (California) Seafood served over greens, avocado and grapefruit, tossed with a vinaigrette
- (Korean) Bi bim bap: grilled beef or tempeh mixed with vegetables, served over brown rice with a cooked omega-3 egg on top
- (East African) Doro wat (chicken stew) with sauteed greens atop injera (teff flatbread) or with lentil stew; niter kibbeh (spiced butter) made with coconut oil
- (Indigenous Canadian) Grilled salmon (has omega-3 fatty acids) with wild rice; side of blueberries or stewed cranberries
- (Indigenous US) Wild game (has a good omega-3 fatty acid profile) with corn and beans; tomato salad
- (Latin American) Squash soup topped with pepitas (pumpkin seeds) and a side of grilled fish
- (Caribbean) Jerk chicken with pigeon peas, greens, and coconut
February 16th, 2009at 3:05 am(#)
What oil would you recommend for stir-frying? There are not many oils in your “good” list, and peanut and sunflower oils are out…?
February 17th, 2009at 1:28 am(#)
I like your list. Most people think I am crazy I say coconut oil is good and canola is bad. I’m happy to see you have them listed as such!
February 17th, 2009at 1:07 pm(#)
Woot! This was the page I commented about last week. Thanks!
February 18th, 2009at 12:57 pm(#)
Coconut oil for sure!!!!!
I use it for cooking, on my skin as a scrub with brown sugar and in my hair
February 18th, 2009at 1:41 pm(#)
Michael (re: the stir-fry question) — Try Loriva peanut oil, which is the only one on the market that I’ve ever found which is expeller-pressed and processed without heat (it’s rather expensive, though, since it’s pretty inefficient to produce peanut oil this way). Most of their oils are cold-pressed, and all of them are expeller-pressed rather than treated with chemical agents. (Krista, please correct me if I’m wrong, but I believe that the reason canola and peanut oil made it onto your ‘avoid’ list is that the oil is extracted by processing it with weird chemicals and at high temperatures, which destroys the nutritional benefit of the oil and also means you might be eating weird chemicals and toxic byproducts.)
There are some other oils with fairly high smoke points, like grapeseed oil. Unfortunately, peanut oil is really your best bet for super-high-heat cooking techniques like stir-fry, and it’s the only game in town for deep-frying (which is probably not something to be eating all the time anyway).
If you try the Loriva oil, be prepared for it to smell like tasty peanuts, and don’t serve it to anyone with a peanut allergy (regular peanut oil has most of the allergens removed during processing, but Loriva does not.)
February 18th, 2009at 8:15 pm(#)
Is there an explanation somewhere for the “avoid” list? I’m surprised by some of them – what’s wrong with tofu and sunflower oil?
February 19th, 2009at 1:13 am(#)
In general I recommend avoiding or minimizing most vegetable-based oils; they are typically highly processed and overuse of them disrupts the ideal fatty acid intake ratio of omega-3 to omega-6. I also recommend avoiding soy that is not fermented.
February 21st, 2009at 12:31 am(#)
Err, Krista, schweetie-honey-darling, that’s just repeating the statement without actually answering the question… *pokes out tongue*
Fortunately, though, I have recovered my branez from wherever I left them, and learned to use search. For the benefit of others, explanations are found here:
http://www.stumptuous.com/10-2002-soy-is-the-new-hemp
http://www.stumptuous.com/all-about-fat-1
February 21st, 2009at 12:32 am(#)
(I meant that tease about the soy, not the oil. You did answer that bit. Now where were my brains again?)
February 24th, 2009at 8:19 am(#)
I coach a high school rowing team, and I’ve been going to some sports med/coaching classes and they say that Chocolate milk is actually like some kind of post-workout superdrink akin to gatorade but with protein. Apparently science is proving that the ratio of carbs to protein in chocolate milk is some kind of magic number and if you drink 15 oz immediately after working out, its excellent for recovery and improving performance.
Is this crap fabricated by the local dairy companies?
Personally, I think the idea of chugging down something that thick while gasping for every last shred of oxygen is pretty gross, but it’s A) something the kids think is yummy, B) convincing on paper, and C) we get it free since the local dairy sponsors the team to an extent.
Good, bad, or just silly?
February 24th, 2009at 8:32 am(#)
I think it’s a bit of all three. You could do worse. You could do a whole lot better, too. And 15 ounces? C’mon. 350 calories, 54 freaking grams of sugar!
March 9th, 2009at 4:14 pm(#)
i never knew about the cold pressed oils .. im gonna look for it in the future ! thanks for another great article :)
March 11th, 2009at 11:24 am(#)
I know the Canadian national rugby team has clod chocolate milk on hand for players after games. Not that it means anything…lol.
March 21st, 2009at 9:13 pm(#)
Rice bran oil is good to fry with.
April 2nd, 2009at 10:32 am(#)
I stopped stir frying and started steaming and lost 15 pounds. Add a little toasted sesame oil after the steaming and the taste is great. I was eating too much fish and frying in olive oil and it resulted in severe gout. So I followed the vegetarian guidlines and now think getting gout was the best thing that ever happened to me. My appetite is so much more in control now, and I eat a berry smoothie for breakfast, a salad or steamed vegetables for lunch, use eggs, tofu, beans, plain yoghurt, nuts and don’t even crave a carb. Apples pull all the fat out of you, so I eat a couple a day. My trainer who is lean as can be says she eats five granny smith a day. Yucatan Guacamole, just a dollup is my salad dressing. I eat right for my type A bloodtype for 14 years, but was eating too much salmon and sardines and oils before. Now I am getting lean and cut. Lovin’ it too.
April 8th, 2009at 10:12 am(#)
I am just a little curiouse as to know how you would find out how to eat according to your blood type. I am very interested in doing that?
April 8th, 2009at 10:49 am(#)
Bear in mind that the blood type concept is not well supported in clinical evidence. A more effective way to eat is according to body type.
http://www.bostonherald.com/blogs/entertainment/step_up/index.php/2009/02/19/eating-right-for-your-body-type-hint-it-doesnt-include-dunkin-donuts/
April 17th, 2009at 2:08 pm(#)
Mary’ Oil Blend is good to saute with also. It is recommended by Mary Enig a noted phd and expert on fats and oils. Mix 1/3 coconut oil, 1/3 olive oil and 1/3 sesame oil.
April 17th, 2009at 2:09 pm(#)
http://www.westonaprice.org/soy/ploy.html “The Ploy of Soy”
http://www.westonaprice.org/knowyourfats/conola.html “The Great Con-Ola”
April 17th, 2009at 5:18 pm(#)
I literally just saw Sally Fallon speak (like, an hour ago) — she wrote some of the research with Mary Enig. She also likes things like rendered duck/goose fat, beef tallow, pork lard, butterfat etc. Sat fats are very stable chemically and thus are good for cooking.
April 20th, 2009at 4:55 am(#)
So… what about vegans? Nothing in the protein column for that, since beans are carbs and tofu is a “to avoid.” Lentils?
April 20th, 2009at 5:23 am(#)
Vegans can eat beans/legumes, high-protein grains such as quinoa, nuts, and fermented soy. There are also vegan protein powders available, such as Vega. It’s not that beans don’t contain protein; it’s that they are primarily a starch source.
May 9th, 2009at 2:27 am(#)
Superb chart you have there. I just wanted to add that you should avoid those types of carbohydrates because they are rated high on the glycemic index. They cause blood gluclose levels to spike.
May 15th, 2009at 11:54 am(#)
I want to address the chocolate milk, post endurance sport myth. I agree with Krista, you could do worse, but you could do way better. I think it got started because some high profile marathon runners were doing it. Their reasoning was that chocolate milk is readily available almost anywhere where other, better post work out carbs/protein food choices are harder to come by. So if your problem is that in Athens, post-marathon you can’t find fresh fruit, peanut butter, non-sugar enhanced dairy then yeah, maybe chocolate milk is a solution. I think most serious running coaches would say your way better off with an orange and some yogurt or a banana and some plain milk. It’s weird, lately at races I’ve been seeing piles of junk food like cookies alongside the fruits. As if any kind of carb, post race is equal to any other.
May 15th, 2009at 1:00 pm(#)
I’m not quite buying some of the arguments against canola oil. I understand that there are very few oils suitable for human consumption before some kind of processing, and therefore most cooking oils are processed. However, the arguments given in the article at http://www.westonaprice.org/knowyourfats/conola.html may be misguided, or at the very least, not the whole story. The author argues that although the legal limit of trans fatty acids in processed oils is low, many manufacturers exceed this limit. First of all, the effect of processing temperature and time on isomerization of fatty acids is well-known, and the extent of isomerization can be precisely controlled and minimized (Journal of the American Oil Chemists’ Society, 2001, 973) (Chemical Engineering and Processing, 2007, 375). Now this doesn’t necessarily mean that manufacturers do minimize this, but there was a recent study that analyzed the extent of isomerization in processed cooking oils, and the authors of this study found that all analyzed cooking oil samples (after industrial hydrogenation and deodorization) had trans fatty acid contents of 0.8-1.4% (Food Chemistry, 2009, 323), much lower than listed on that website. So, there is some conflicting evidence on that point. It probably depends on the manufacturer.
Also, in the article “The Great Con-ola”, the author argues that a diet too high in omega-3 fatty acids is not healthy when combined with a diet too low in saturated fats, and “…in the context of the modern diet, where the health-conscious community is relying on monounsaturated fats almost exclusively…” this can be dangerous. This sounds grossly unrealistic to me. I personally do not know anyone, including health conscious people, who rely almost exclusively on monounsaturated sources of fat. The data exemplifying the dangers of canola oil and monounsaturated fats came from studies in which rats were fed exclusively canola oil as their fat source, for example, and this does not parallel any modern diet I have seen. No one gets all their fat from canola oil, and I don’t think any sensible person would argue that you should.
I am all about limiting the extent of processing in food intended for consumption, and crap like TV dinners and Nutri-grain bars that masquerade as food definitely need to be hauled to the garbage. But the reality is, most things we consume are processed in some way, and that is not necessarily bad. Milk and eggs are pasteurized to make them safer, and several studies have shown that this process does not harm the nutritional content. Chocolate and coffee are not raw foods (although they can be, but raw chocolate tastes weird). And I don’t think anyone would ever want to drink unprocessed water. So long as there are a lot of people on the planet and a food supply that struggles to feed everyone, some amount of processing will always be necessary, so I think that along with minimizing the extent of processing, it is equally important to understand the method and minimize the damage done to the food by processing. Based on the evidence that I have found, canola oil does not seem to be very high on the list of foods with nutritional profiles that are significantly altered by processing.
May 19th, 2009at 11:37 am(#)
What happened to your how to make a protein bar article?
May 20th, 2009at 5:05 pm(#)
Get thee hence:
http://www.stumptuous.com/make-your-own-protein-bars
June 1st, 2009at 1:50 pm(#)
Hi Krista
Does soy protein powder come under the category “processed soy” and therefore on the minimise or avoid list?
I am considering purchasing soy protein powder to use instead of the usual whey powder for a change. I know it is less of a complete protein source but it is far cheaper.
Thanks!!!
June 1st, 2009at 6:42 pm(#)
It depends. Some types are manufactured with fermented soy, so check the labels.
June 8th, 2009at 12:43 pm(#)
This is very useful list! I will be referring people back here.
I like how you have broken down each macro nutrient into GOOD vs BAD while addressing some common myths…but what the heck is turducken!?
June 12th, 2009at 11:57 am(#)
Matt S: Turducken is a chicken stuffed in a duck stuffed in a turkey. Don’t ever try to make one for thanksgiving, it’s hell. Not to mention a metric fuckload of meat.
This is an awesome list, I’m sure it’ll come in handy for me.
Although it’s making me realize just how badly I fell off of the eating healthy wagon. :/
July 1st, 2009at 5:51 pm(#)
Hi Krista! You say in your chart to avoid grains if you are sensitive to them. How can a person tell if they are sensitive to grains? Thanks.
July 2nd, 2009at 7:22 am(#)
Hey there, check out my article on grains for more information on intolerance:
http://www.stumptuous.com/grains-graaaaainnss
August 23rd, 2009at 8:54 am(#)
I love that you clarified that corn is a grain and not a veggie!
August 27th, 2009at 10:11 pm(#)
protein is important but the list leaves miso, tempeh, and dairy products for vegetarians. Why are “fake meats” on the to avoid list?
Right now I basically live on veggies and bread. That can’t be healthy… :/
August 28th, 2009at 12:56 pm(#)
There are many veggie protein powders available: hemp or brown rice protein as well as blends such as Vega. You also have eggs, dairy, and fermented soy. High-protein grains (e.g. quinoa) and beans/legumes can certainly contribute to the protein total but primarily they are carbohydrate sources. They’re like carbs with protein along for the ride.
Fake meats are a highly processed product. Check out the ingredient list. :) In general I recommend avoiding non-fermented soy as much as possible. Fake meats, along with their other questionable ingredients, also tend to deliver a soy bomb — unfermented soy in much higher amounts than traditionally consumed by Asian cultures, and in a format (non-fermented) that is arguably inappropriate for human digestion.
September 11th, 2009at 10:12 am(#)
http://www.citeulike.org/user/Terkko/article/5446940
thought this might interest you and your readers…
September 14th, 2009at 12:14 am(#)
Hey Krista,
I’m fairly new to your site, but am finding it very helpful thus far!
I just wanted to clarify that saturated fats (animal fats) should be restricted in everybody’s diet, and people should be focusing on consuming more unsaturated fats (vegetable oils, fish, etc). Saturated fats increase the LDL cholesterol (the bad cholesterol) in the body, the one that causes build up in blood vessels and can lead to heart and cardiovascular disease.
Also, some types of margarine (I’m assuming you have them in America and Canada, I’m Australian) contain plant sterols that effectively promote HDL cholesterol (the good cholesterol) in the body, which also helps to remove/reduce LDL cholesterol, so I don’t think you should discount them completely.
Saturated and trans fats are chemically more stable than unsturated fats, which is why they are used more in commercial baking and cooking (give better texture, and are usually cheaper).
Just a heads up!
EJ.
September 19th, 2009at 6:04 am(#)
Hi EJ, wellll, the data doesn’t really support those claims. No data suggests that we should consume industrially produced fats (which include industrially produced oils, margarines, trans fats, etc.) in preference to naturally occurring ones esp. omega-3s. Also, the claim that saturated fats are responsible for CVD has come under significant scrutiny in recent years. Many researchers are now discounting this so-called “lipid hypothesis” or at least downgrading its status (which is actually not a new finding; scientists were aware of this in the 1920s and 30s).
October 28th, 2009at 10:36 am(#)
Hi Krista,
I love your site but there’s not a lot here for vegetarian women, except that you’ve told us to avoid TVP and certain tofu, my main sources of protein. Could you provide all of us some resources and/or recipes specifically designed to be vegetairan friendly?
Thanks!
October 28th, 2009at 12:05 pm(#)
Eleanor: If you can eat dairy you’ll see I recommend things like cottage cheese and whey protein; if you can eat eggs, then… ummm… eat eggs. Nuts and nut butters are another source, although they are high in fat so if you are watching your calories, be sparing. Of course properly prepared (soaked or sprouted, in both cases) high protein grains like quinoa and beans/lentils are OK too. There are also veggie protein powders available, such as sprouted rice, hemp, and vegan blends like Vega.
I do recommend avoiding most soy products, not to be a meanyhead to veg ladies but because the evidence very strongly shows that they are industrially produced non-food creations that should not be consumed.
December 5th, 2009at 6:48 pm(#)
I really have to wonder how you classify tofu and edamame as “not a food”. And evidence?
Sure, I hate fake soy-based meat as much as the next person, but that’s because it’s taking soy and completely twisting it out of shape and into a tortured mockery of itself. Tofu (in all its glorious forms), edamame and other soy products from people who have been dealing with this bean for a LONG freakin’ time? I’d say that’s damn well food.
The key is to recognize that you don’t have to cram soy down your maw at every opportunity. That way lies problems. But that’s a matter of quantity and quality, not the ingredient itself.
December 6th, 2009at 7:11 am(#)
Diana, see my comments here:
http://www.stumptuous.com/10-2002-soy-is-the-new-hemp
December 27th, 2009at 6:57 am(#)
The problem with this list is that it its all about the ratios of these foods. There is nothing wrong with white rice, if its eaten together with enough protein, fiber, fat and minerals (think broth). Brown is better, yes, but sanity, and a social life are nice too.
And I really disagree with putting almost every oil except coconut on the bad list. My evidence supporting this comment is the continent of Asia.
If you are eating enough good saturated fats as well as sufficient anti-oxidants, and just a good diet generally, these are fine (well i cant speak for canola). Just dont overdo it.
I dont see higher rates of skin problems, heart disease, dandruff, joint problems, or inflammatory conditions among chinese people or anything. There is no need to become a dietary freak.
December 27th, 2009at 7:03 am(#)
Sorry, that evidence is not overly compelling. Clinical research does not support most of your assertions. And brown rice is not incompatible with a social life, as far as I am aware.
January 6th, 2010at 11:29 pm(#)
Agree with all your listings and rationale. One question — how do you feel about rice milk? I am vegan and use rice milk as a source of calcium . . .
January 7th, 2010at 6:27 am(#)
Numblenurse: If rice milk is your source of calcium I wouldn’t bother with it. Rice milk doesn’t contain calcium on its own, so it’s fortified. In other words, manufacturers add calcium to it. You might as well eliminate the intermediary and simply supplement calcium.