If you have never done the experiment, you might want to input a weeks worth of food into a nutritional analysis program (like CRON-O-Meter) and see how much you are really getting in.
As an ideal, I specified 15% of calories from protein, 8% from fat, and the rest from carbohydrates. I am 72 inches tall, and weigh 135 pounds.
Here is the summary I got from typing in part of one meal
. (The meal is not complete; it does not include the 1/2 c of dried fruit, the T of canola oil, or the sugar that is part of the pumpkin/hazelnut dessert I eat at almost every meal.)
This is all very rough. I won't swear by the details, especially quantities, that I typed in, but the amounts are roughly correct. I may have overestimated the amount of potatoes.
I have simplified the food descriptions below. I eat a lot
of food (about six cups per meal).
units, serving size, calories
Pumpkin, canned 1, cup, 83.3
Potatoes, Russet, baked 2 potato medium (2-1/4") 335.6
Sweet potato, bkd 1 medium 102.6
Hazelnuts 1, 10 nuts, 87.9
Vegetables, mixed 2, 1/2 cup, 109.2
Honey 2, tbsp, 125
Grapefruit, raw 2, 1/2 fruit (3-3/4" dia), 77.9
Here is the summary I got for the one meal
Calories 988/2452 40% (of daily target, apparently)
Protein 23g/56 g 41%
Carbs 215g/130 g 160%
Lipids 10g/65g 16% ???
In the list of minerals, I was under in calcium (22%) and selenium (14%).
I suspect the standard calcium recommendation is inflated. I don't know about selenium. (I recall reading on labels that the selenium recommended level had not been set.)
Generally I can see that I am getting plenty of nutrition!
I see only three potential problems:
1. Lipids--but I don't know what they are. (A kind fat?)
3. B12 (but I already knew about this, hence my supplement)
My reference, The Wellness Encyclopedia of Food and Nutrition
, says a strong plant source of selenium is garlic, which I consume in quantities of about 1 T per day, but I didn't include it in the calculations. (All other sources are animal products or grains, which I don't eat.)