I've also been playing with cronometer which is fun. Neal Barnard says you should get vitamin E to fight alzheimers, and he says almonds are a good source. But it's fun to compare to other foods. It turns out sunflower seeds have even more. For a 10 g serving (about a Tbsp), sunflower seeds have 3.5 mg of vitamin E compared to 3 for almonds. For the same number of calories (about 60), my serving of cooked greens has 2.1 mg, which is a good dose. And a pound of carrots has 3 mg! I love raw carrots, have I mentioned that before? Of course, Dr Campbell says not to micromanage your food and just eat a variety of whole foods. But it's fun to see that when people say to eat almonds for vitamin E, you don't really have to. When I plug in my typical meals, I'm coming out to 100% of the recommended amounts for vitamin E, even without nuts or sunflower seeds, because of the green veggies (they have everything!) and carrots. Dr. Campbell says you should eat about 10% of your calories as fat (and 10% protein and 80% carbohydrates). Dr. Fuhrman recommends not going so low in fat: he says anywhere from 15% and up is okay depending on your needs and activity level. As long as I eat some seeds, and maybe some edamame and soy yogurt, I can get above 10% fat.
Back to emptying my fridge and today's food, I made this veggie side dish from onions, shitake mushrooms, cabbage, spinach and penzeys's curry powder. It's really good! I had half for dinner and I'll have the rest tomorrow. Breakfast was an apple. Lunch was a classic:
That's a serving of greens (from the freezer) and a baked Japanese sweet potato. I was gone all morning so put in the potato to cook before I left (housemate took it out when it was done) and took out the greens from the freezer. The rest of dinner is a big salad with lettuce, red bell pepper, edamame and a dressing made from orange juice, strawberry balsamic vinegar and ground seeds (flax, sesame, chia, hemp). I'll eat that when house-mate returns with her Superbowl pizza. And I ate a bunch of raw carrots and celery.