Author: Jenny

Health is wealth and we tend to learn that only after running low on our health. Self care is the daily habits of good food, exercise, rest and de-stressing fun activities that help us relax and rev up for another day of work and play. I am a Registered Dietitian with a low health budget due to autoimmune disease but I have found daily choices can help me stay in remission. Food and sleep, and purposeful activity mixed with exercise and relaxation all help keep me in a healthier and happier body and mind. Self care doesn't mean spa day at an expensive resort so much as just spending a few minutes each morning washing, dressing, and showing up in a relaxed state of mind - lovely images or art objects or just a pretty rock or wildflower in a glass jar can also help. Nature may have a little extra soothing ability whether we see an image or make the time to visit a park. Even taking time to smell the roses in a mental trip to your imagination might help you relax and breath a little more deeply. Extra oxygen can help stress because it is used up and we tend to hold our breaths. So take time to pause and breath and sometimes enjoy the flowers in a park or just in your memory's imagination. Thanks for visiting.
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Pantothenic Acid – Vitamin B5

Vitamin B5 is typically referred to by its chemical name Pantothenic Acid. Why some of the B Vitamins are called a name and some by the number may have to do with the variety of the forms commonly found in the body or in the food supply. Vitamin B6 has several important chemical forms as do vitamin D and vitamin E. Getting a variety of foods within the diet on a regular, daily, weekly or even monthly basis can help to provide some of the various forms. Vitamin E in a supplement might only provide one of the bioactive forms of the group of nutrients while eating nuts and seeds would be providing some of all of the group in addition to B vitamins and other minerals.

Pantothenic Acid – Vitamin B5. Food sources and symptoms of deficiency.

Pantothenic Acid is a water soluble B vitamin that is essential in metabolic pathways in all forms of life, plants, animals and microbes. It is a precursor chemical for coenzyme A which is involved in many reactions that help sustain life and is needed for other proteins that are needed for making fatty acids – fats of different lengths and types. It does have other active chemical forms but is not typically referred to by their names, pantothenol – may help with healing skin wounds, research is in early stages; and pantethine – may help lower cholesterol and lipid (fat) levels in the blood. (1)

Dietary deficiency of Pantothenic Acid is very rare as the vitamin is found in most animal and plant food products. There have been no known cases of overdose/toxicity so no Upper Limit for safety has been set. Deficiency is so rare it has only been documented in prisoners of war (POWs) and the symptoms relieved by supplementation of Pantothenic Acid were reported by the POWs to be “numbness and painful burning and tingling in their feet.” (1)

Pantothenic Acid is involved in converting the B vitamin folate into an active form so a deficiency in Pantothenic Acid might result in folate deficiency symptoms, (1) (megaloblastic anemia with fatigue and normal levels of iron but with fewer red blood cells that are immature, too large (macrocytic) and nonfunctional (2). Vitamin B12 deficiency can also be a cause with similar lab values but supplements or injections of that B vitamin wouldn’t help if deficiency of the active form of folate was the cause. Supplements of folic acid, the inactive form most commonly used in multi-vitamins or fortified foods, wouldn’t help either. Beans, peas and asparagus are good food sources of folate, more information about that B vitamin is available here: (Folate is essential and Folic Acid is commonly available)

Genetic differences may affect some individual’s ability to phosphorylate (add atoms of the mineral Phosphorus) to the molecule of Pantothenic Acid for the transformation of the vitamin precursor into the bioactive coenzyme A. The enzyme is needed for transporting fatty acids (lipids/fats) into the mitochondria for use for energy production. Someone with a genetic difference might not be able to use fats for energy as well as someone with typical ability to phosphorylate the Pantothenic Acid molecules in the production of Coenzyme A. One known gene that could inhibit the production of Coenzyme A is Pantothenic acid kinase II (PANK2) . Symptoms of people with a double gene difference in PANK2 may include changes in movement control (dystonia), and impaired vision, intelligence, speech, and behavior, and personality disorders (15). (1)

Symptoms of deficiency of Coenzyme A might include gaining weight more easily than average and more readily getting tired when exercising for longer amounts of time. That is my interpretation though.

I have a different genetic difference that affects phosphorylation so I may also have trouble producing Coenzyme A. Betaine-homocysteine methyltransferase (BHMT) is a gene involved in protein metabolism that could cause reduced Dimethylglycine and methionine.  Chronic Fatigue Syndrome has been associated with a lack of Dimethylglycine (the amino acid – glycine). The metabolic pathways are very complex chemistry and it looks like this gene is more involved in the chemistry of the B vitamins choline and betaine. The phosphorylation problem is more specifically with phospholipids and  glycerophospholipids – both essential parts of membranes and cannabinoids. (Glycerophospholipid biosynthesis) (Phospholipid metabolism)

I will discuss betaine and choline in additional posts. An overview about phospholipids and food sources is available in the post Macro & micro-nutrients, an overview & food sources.

Symptoms of Pantothenic Acid deficiency in lab animals or other groups of animals found to have deficiency of vitamin B5 in their food supply included skin irritations, graying of fur or feather abnormalities, anemia due to reduced heme production,  nerve problems involving reduced myelin sheath, low blood glucose, rapid breathing and heart rate, and damaged adrenal glands. (1)

So it is good that Pantothenic Acid is readily available in many foods because clearly it is very important to our health. However supplements of Pantothenic Acid or rubbing it directly on the scalp or gray hair did not restore hair color in humans with gray hair. (1)

Food Sources for Pantothenic Acid (vitamin B5):

Organ meats (liver and kidney), Meats, Fish and Shellfish, Salmon, Egg yolk, MIlk, Yogurt, Cheese, Avocado, Broccoli Sweet Potato, Carrot, Celery, Mushrooms, Pomegranate Seeds, Sesame Seeds/Tahini, Beans, Nuts, Seeds, Almonds, Walnuts, Whole Grains, Brown Rice, Enriched Flour Products depending on the source – Canadian guidelines require it while the U.S guidelines do not.  (4, 5) “Processing and refining grains may result in a 35 to 75% loss. Freezing and canning of foods result in similar losses (16).” (1)

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

References:

  1. Pantothenic Acid, Linus Pauling Institute, Oregon State University, http://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid
  2. Anemia of Folate Deficiency, https://www.hopkinsmedicine.org/healthlibrary/conditions/hematology_and_blood_disorders/anemia_of_folate_deficiency_85,P00089
  3. Foods used in the 30% Calories from Carbohydrates Menu Plans, https://effectiveselfcare.info/2018/05/19/healthy-hair-is-the-proof-of-a-healing-diet/
  4. Institute of Medicine (US) Committee on Use of Dietary Reference Intakes in Nutrition Labeling. Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification. Washington (DC): National Academies Press (US); 2003. 3, Overview of Food Fortification in the United States and Canada. https://www.ncbi.nlm.nih.gov/books/NBK208880/

  5. Guidance Document Repository (GDR), Prohibition against the sale of unenriched white flour and products containing unenriched flour. Canadian Food Fortification Guidelines; Grain and Bakery Products,  Canadian Food Inspection Agency, http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/grain-and-bakery-products/unenriched-flour/eng/1415915977878/1415915979471

15. Kurian MA, Hayflick SJ. Pantothenate kinase-associated neurodegeneration (PKAN) and PLA2G6-associated neurodegeneration (PLAN): review of two major neurodegeneration with brain iron accumulation (NBIA) phenotypes. Int Rev Neurobiol. 2013;110:49-71.  (https://www.ncbi.nlm.nih.gov/pubmed/24209433)

16. Food and Nutrition Board, Institute of Medicine. Pantothenic acid. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press; 1998:357-373. National Academy Press,  (https://www.nap.edu/read/6015/chapter/12)

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Riboflavin – Vitamin B2

Riboflavin (also known as vitamin B2):

Riboflavin, vitamin B2, food sources and possible symptoms of deficiency.

Deficiencies of other B vitamins can cause a deficiency of riboflavin and vice versa. Riboflavin is involved in the metabolism of vitamin B6, niacin, folic acid and iron.  Riboflavin is also needed for metabolism of drugs and toxins and is essential for releasing energy from food.

Alcoholics, anorexics, and people low in other B vitamins are at risk of deficiency but otherwise deficiency is rare.  Riboflavin is in many foods.

Deficiency symptoms may include decreased red blood cell count with normal sized red blood cells; sore throat; magenta/red inflamed tongue, mouth, and throat; sore cracks at the sides of the mouth; and skin rashes.  Deficiency may increase risk of pre-eclampsia and age related cataracts.  Supplemental riboflavin was found helpful for preventing migraines.

Food Sources of Riboflavin (B2) include:

Fortified flour & cereal, whole grains, meats, fish, milk, eggs, meat, fish, beans, nuts, and seeds, nutritional yeast flakes, asparagus, broccoli, yellow summer squash, spinach.

Risks of overdose for water soluble B vitamins and vitamin C are rare:

B vitamins and vitamin C are water soluble, so overdose is rare.  Deficiency is more common because the nutrients are not stored like the fat soluble nutrients:  A, D, E, and K; and water soluble vitamins are not conserved by the kidneys like the electrolyte minerals:  calcium, sodium, magnesium, and potassium.

Riboflavin is a bright yellow nutrient and when taking higher doses in supplements may cause a bright yellow colored urine – it is non-toxic and would be less noticeable, a paler shade of yellow, when plenty of water is also being drunk throughout the day. Any time dehydration is present the color of the urine will be a darker shade and is a good reminder to try to drink plenty of water – 6-10 glasses roughly depending on body size, and amount of exercise performed and the level of heat or humidity in the environment.

REFERENCE USED FOR FOOD SOURCES & SYMPTOMS OF Riboflavin DEFICIENCY:

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

Other References:

  1. [dietandfitnesstoday.com/riboflavin-in-beans.php]
  2. https://ndb.nal.usda.gov/ndb/foods/show/45194432?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=nutritional+yeast&ds=&qt=&qp=&qa=&qn=&q=&ing=
  3. https://draxe.com/top-10-vitamin-b2-riboflavin-foods/
  4. http://healthyeating.sfgate.com/definition-riboflavin-6444.html
  5. https://www.swansonvitamins.com/blog/lindsey/types-of-squash-health-benefits
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Healthy skin is the proof – of a healing diet

Strong, shiny hair that grows well and isn’t thinning can be a visual sign of good health inside the body too. Hair and fingernails are a slightly tougher form of skin and outer skin is a slightly tougher form of the membranes that line our internal organs and cells.

A more in depth analysis of the nutrient content in the Dairy, fish and meat version of the 30% of calories from carbohydrates example menu (the last one in the series) showed that adding herbs and spices does add nutrients to your day’s average intake, adding essential fatty acids and the green leafy ones include quite a bit of potassium which can help reduce the risk of hypertension. High blood pressure problems may be due to low potassium intake rather than just a problem of excess sodium. Nuts and seeds are also very nutritious.

The reanalysis led to a few slight changes in macronutrients as I went to a nutrient database that was more complete for a few ingredients (listed in the References below) so to make it close to 2000 again I reduced the portion of hemp kernels to one tablespoon.

Macro-nutrients: Total calories 2003 with approximately 129 grams of protein (516 calories, 25.8% ); 90 grams fat (810 calories, 40.4%): 147 grams digestible complex/simple carbohydrates (588 calories, 29.4%); and 47 grams of indigestible fiber.

(*The math percents don’t add up but in the nutrient databases the total calories do not always match the amount calculated from the grams – it is all somewhat estimated based on average types of foods and portions, so do pay attention to your own body’s hunger and fullness cues – and remember that thirst is best quenched with water. It is common to mistake thirst for hunger and to overeat and still not be satisfied because you needed a drink of water. In nature only breast milk and water are beverages that we were accustomed to having at different stages of life. Whole fruit and vegetables have fiber which slow down digestion of the fluid and sugars..)

The summary findings are vitamin D is very inadequate, only milk for drinking is notified so even with cheese and yogurt the amount is very low. Vitamin B 12 was also slightly low and potassium was helped by the spices but even with several vegetables the limited fruit left potassium (increasing the portion size of beans in place of meat increased the potassium a lot but decreased niacin and a couple minerals) and vitamin C slightly below goal. B vitamins are provided however and other minerals are within the U.S. Recommended Daily Intake goals. Calcium was over provided with the dairy servings plus calcium rich seeds and vegetables. I have three more plans to calculate, so we will see if B12 is more plentiful in any of the other examples.

*Macronutrients for the 30% carbohydrate with dairy and fish plan – 1993 calories with 127 grams Protein (508 calories, 25.5%/1993); 79 grams Fat (711 calories, 35.7%/1993); 145 grams digestible complex/simple Carbohydrate (580 calories, 29.1%/1993); and 73 grams indigestible Fiber.

See the food items and nutrient content here: (Excel 30% calories from CHO, with dairy & fish).

** Macronutrients for the 30% carbohydrate with dairy plan – has walnuts and almonds instead – 1970 calories with 95 grams Protein (380 calories, 19.3%/1970); 91 grams Fat (819 calories, 41.6%/1970); 147 grams of digestible complex/simple Carbohydrate (588 calories, 29.8%/1970); and 78 grams indigestible Fiber.

*** Macronutrients for the 30% carbohydrate vegan plan – has 2 teaspoons of Nutritional Yeast Flakes added as a vegetarian source of B12, and 1/4 cup avocado, 1/2 cup tomato and large leaf of lettuce to make a sandwich or salad with it. I also added 1 teaspoon of cumin and coriander and 1/4 cup raw cilantro as I have been trying to eat those everyday. Cilantro may help the body with detoxification of heavy metals. – Calories 1964 with 84.9 grams protein, (340 calories, 17.3%/1964); 89.6 grams Fat (806 calories, 41%/1964); 148.8 grams digestible complex/simple Carbohydrate (595 calories, 30.3%/1964); and 93.3 grams indigestible Fiber.

*The list includes data for four meal plans now, within the same bullet point for easier comparison.

Micro-nutrients in milligrams (mg) unless otherwise listed:

Not all foods had information for all of the nutrients so this is an underestimate for some (Copper, Manganese, Selenium, Pantothenic Acid, Choline, Betaine, Vitamin D, E, K, Omega 3 and 6 Fatty Acids are some with incomplete data available).

  • 1615.03 mg Calcium /dairy & fish with beans & sweet potato instead of meat & fries – 1642.03/ //dairy & beans, with almonds, walnuts instead of fish – 1653.93// ///vegan plan- 1181.23/// I double checked the math. This is the with dairy meal plan and it is providing an excess amount of calcium. Goal: 1300 mg is recommended for teens of either gender, and 1000-1200 for older adults.
  • 23.72 mg Iron /with beans instead of meat… – 46.27/ //dairy & beans, with almonds, walnuts instead of fish – 44.96//  ///vegan plan-59.92 (hemp kernel portion size is larger in this plan, they are an exceptional source///- Goal: 8-11 for teen boys and men and menopausal women, 15-18 for teen girls and women.
  • 531.99 mg Magnesium /with beans instead of meat… – 750.99/ //dairy & beans, with almonds, walnuts instead of fish -777.79// ///vegan plan-856.07/// – Goal:  240-360 for boys, girls and women, 400-420 for men.
  • 2185.3 mg Phosphorus /with beans instead of meat… – 2467.8/ //dairy & beans, with almonds, walnuts instead of fish -2242.3// ///vegan plan-1993.5/// – Goal: 1250 for children and teens, 700 for adults.
  • 4385.47 mg Potassium /with beans instead of meat… – 5600.47/ //dairy & beans, with almonds, walnuts instead of fish -4791.97 (took out Dill Weed too, it helped here)// ///vegan plan-5341.67///- Goal: 4.5-4.7 grams 4500-4700 mg.
  • 1887.68 mg Sodium /with beans instead of meat… -1165.18/ //dairy & beans, with almonds, walnuts instead of fish -1183.28// ///vegan plan- 786.33 ( I add salt to taste at the table, whole vegan foods tend to be very low salt, this amount could be too low for health///- Goal: 1.2-1.5 grams, 1200-1500 mg.
  • 17.52 mg Zinc – /with beans instead of meat… –  15.74/ //dairy & beans, with almonds, walnuts instead of fish -15.69// ///vegan plan-14.736/// Goal: 8-9 mg for children, teen girls & women, 11 for teen boys & men.
  • 2.425 mg Copper – /with beans instead of meat… – 3.225/ //dairy & beans, with almonds, walnuts instead of fish -3.225// ///vegan plan-4.663 (Chia seeds portion is larger in this plan, it and other nuts, beans and avocado are a source, too much can be a problem, especially if there is too little zinc in the diet/// Goal: 700-900 micrograms (which would be 0.7-0.9 mg)
  • 3.81 mg Manganese -/with beans instead of meat… – 8.71/ //dairy & beans, with almonds, walnuts instead of fish -9.81// ///vegan plan-8.509/// Goal: 1.6-1.8 for girls and women, 1.9-2.3 for boys and men.
  • 308.125 micrograms Selenium -/with beans instead of meat… – 290.275/ //dairy & beans, with almonds, walnuts instead of fish -219.575// ///vegan plan-199.405/// Goal: 40-55 micrograms
  • 36.45 mg Fluoride -/with beans instead of meat… – 14.05/ //dairy & beans, with almonds, walnuts instead of fish -14.05// ///vegan plan-4.25/// Goal: 2-4 mg
  • 57.65 mg Vitamin C -/with beans instead of meat… – 51.25 (also without raw tomato)///dairy & beans, with almonds, walnuts instead of fish -49.65// ///vegan plan-80.97/// Goal: 45-75 mg for children 9-13 y, teens & women, 90 mg for men.
  • 2.048 mg Thiamin (B1) -/with beans instead of meat… – 2.285/ //dairy & beans, with almonds, walnuts instead of fish -2.022// ///vegan plan- 4.221 (the nutritional yeast flakes is exceptionally high in several B vitamins)/// Goal: 0.9-1.2 mg
  • 2.111 mg Riboflavin (B2) -/with beans instead of meat… – 2.312/ //dairy & beans, with almonds, walnuts instead of fish -1.903// ///vegan plan- 3.788/// Goal: 0.9-1.3 mg
  • 30.421 mg Niacin (B3) -/with beans instead of meat… – 24.421/ //dairy & beans, with almonds, walnuts instead of fish -9.984// ///vegan plan- 19.969/// Goal:  12-16 mg
  • 6.27 mg Pantothenic Acid (B5) -/with beans instead of meat… – 6.77/ //dairy & beans, with almonds, walnuts instead of fish -3.97// ///vegan plan- 4.12/// Goal: 4-5 mg
  • 2.73 mg Vitamin B6 -/with beans instead of meat… – 2.582/ //dairy & beans, with almonds, walnuts instead of fish -1.129//  ///vegan plan- 2.534/// Goal: 1.0-1.7 mg
  • 365.02 mg Folate -/with beans instead of meat… – 724.52/ //dairy & beans, with almonds, walnuts instead of fish -707.62// ///vegan plan-928.32 (the nutritional yeast)/// Goal: 300-400 mg
  • 8.54 micrograms vitamin B12 -/with beans instead of meat… – 6.02/ //dairy & beans, with almonds, walnuts instead of fish -1.32// ///vegan plan-2.9 /// Goal: 1.8 for children and teens, 2.4 for adults.
  • 153 mg Choline /with beans instead of meat… – 76.3/ //dairy & beans, with almonds, walnuts instead of fish -96.5// ///vegan plan- 78.5/// (newer discovery, in the family of water soluble B vitamins) – Goal: 375-400 mg for children and teen girls, 425 for women and 550 for teen boys and men.
  • 7.71 mg Betaine /with beans instead of meat… – 22.01 (the sweet potato was the great source)/ //dairy & beans, with almonds, walnuts instead of fish -22.16// ///vegan plan- 43.11/// (also in the family of water soluble B vitamins) – Goal: 20-25 for children, 9-13 y and teens, 30 for adults.
  • 154.1 Vitamin A in RAE /with beans instead of meat… – 598.1 (the sweet potato was the great source)/ //dairy & beans, with almonds, walnuts instead of fish -589.1// ///vegan plan- 1298.1/// (Retinal A Equivalents) -new & not all data is available
  • 18329.45 IU Vitamin A /with beans instead of meat… – 27233.9/ //dairy & beans, with almonds, walnuts instead of fish -26988.2// ///vegan plan-40913.2///  (IU – International Units, beta-carotene and retinal) – Goal: 600-900 micrograms, (extra beta-carotene from produce is nontoxic, excess retinal can be a danger especially to a developing fetus)
  • 6.4 IU Vitamin D /with beans instead of meat… – 3.4/ //dairy & beans, with almonds, walnuts instead of fish -3.4// ///vegan plan- 0/// (IU – International Units) *note only liquid milk for drinking is typically fortified with vitamin D, the yogurt and cheese is clearly not a good source. – Goal: 15-20 micrograms (the IU is confusing, I will have to brush up on what exactly is meant)
  • 11.49 mg Vitamin E – /with beans instead of meat… – 20.2 (increasing the portion size of hemp kernels made the difference here)/ //dairy & beans, with almonds, walnuts instead of fish -27.8// ///vegan plan- 30.456/// Goal: 11 mg for 9-13 year old children and 15 mg for teens and adults.
  • 128.11 micrograms Vitamin K -/with beans instead of meat… – 91.51 (there had been extra lettuce with the hamburger, salad is great have some!/ //dairy & beans, with almonds, walnuts instead of fish -91.91// ///vegan plan-152.66///  Goal: 60-75 for children 9-13 y, and teens, 90 for women, 120 for men.
  • 28.341 grams Saturated Fat /with beans instead of meat… – 23.891/ //dairy & beans, with almonds, walnuts instead of fish -24.483// ///vegan plan- 14.97///
  • 26.867 grams Mono-unsaturated Fat /with beans instead of meat… – 21.251/ //dairy & beans, with almonds, walnuts instead of fish -19.551// ///vegan plan- 20.89///
  • 25.931 grams Poly-unsaturated Fat /with beans instead of meat… – 26.9/ //dairy & beans, with almonds, walnuts instead of fish -34.9// ///vegan plan- 42.457///
  • 0.393 grams Trans-unsaturated Fat /with beans instead of meat… – 0/ //dairy & beans, with almonds, walnuts instead of fish -0// ///vegan plan- 0///
  • 257.5 milligrams Cholesterol /with beans instead of meat… – 186.5/ //dairy & beans, with almonds, walnuts instead of fish -77.5// ///vegan plan- 0///
  • 7005.43 milligrams Omega-3 Fatty Acids (Salmon and Chia Seeds were extremely good sources) – /with beans instead of meat… –  7251.33 (black beans are a good source)/ //dairy & beans, with almonds, walnuts instead of fish -4542.03 (walnuts are a good source but the salmon was a better source)// ///vegan plan- 6877.08/// Goal: 1.0 – 1.6 grams – which would be 1000 to 1600 milligrams – this recommendation is lower than some doses found beneficial in research, 6 grams/6000 milligrams has been used in depression studies. (23)
  • 13908.25 milligrams Omega-6 Fatty Acids (Brazil Nuts, Tahini, Hemp Kernels were extremely good sources, Salmon, Chia and Pomegranate Seeds were good sources.) – /with beans instead of meat… – 16490.25 (increasing portion size of hemp kernels was the main increase but beans are also a source)/ //dairy & beans, with almonds, walnuts instead of fish -24892.25//  ///vegan plan- 28920.45/// Goal: 10-12 grams for females, 12-17 for males – which would be 10000-17000 milligrams,
  • Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

References:

  1. Black Beans, cooked with salt, 1 cup (x.5) http://nutritiondata.self.com/facts/legumes-and-legume-products/4419/2
  2. Yogurt, plain, skim milk 13 gr protein per 1 cup (x .5)  http://nutritiondata.self.com/facts/dairy-and-egg-products/106/2
  3. Parmesan Cheese, shredded 1 Tbs (x 2) http://nutritiondata.self.com/facts/dairy-and-egg-products/134/2
  4. Ricotta Cheese, part skim 1 cup (x.25) http://nutritiondata.self.com/facts/dairy-and-egg-products/36/2
  5. Cheddar Cheese, 1 ounce, 28 grams http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
  6. USDA Food Composition Databases,  brazil nuts https://ndb.nal.usda.gov/ndb/foods/show/45157777?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=brazil+nuts&ds=&qt=&qp=&qa=&qn=&q=&ing=
  7. Nut and Seed Products, Brazil Nuts (1 cup is 133 grams, I divided by 14.25 to get 1/3 of 28 grams) http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2
  8. Finfish and shellfish products, Salmon, Alaska wild caught, 1/2 fillet 154 grams,   http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4231/2
  9. Carrot, raw 1 cup, (x .5) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2
  10. Celery, raw, 110 gr, (x .5) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2
  11. Spice, Basil, dried leaves, 1 tablespoon, 2 gr   http://nutritiondata.self.com/facts/spices-and-herbs/173/2
  12. Oregano, dried, 1 teaspoon 1 gr http://nutritiondata.self.com/facts/spices-and-herbs/197/2
  13. Chives, freeze-dried, 1/4 cup, 1 gr ( x.25) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2733/2
  14. Lundberg Organic Brown Rice Cake, Lightly Salted,  1 cake is 60 calories,  http://www.lundberg.com/product/organic-brown-rice-cake-lightly-salted/
  15. Rice long grain, brown cooked, 1 cup, 216 calories ( multiply x .56) http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2
  16. Tahini from roasted and hulled seeds, most common type, 1 tablespoon ( x 2) http://nutritiondata.self.com/facts/nut-and-seed-products/3142/2
  17. Chia Seeds, dried, 1 ounce (28 grams) (~ 2 Tbs) (x  .5)) http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
  18. Pomegranate, one 4 inch, (x .5 ~ 1/3-1/2 cup seeds) http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2
  19. Vegetable oil, coconut http://nutritiondata.self.com/facts/fats-and-oils/508/2
  20. Cocoa powder processed with alkali, Dutch, 1 cup, 86 gr (x .125) http://nutritiondata.self.com/facts/sweets/5472/2
  21. Tarragon, dried leaves, 1 tablespoon, 2 gr http://nutritiondata.self.com/facts/spices-and-herbs/210/2
  22. Hemp seed kernels, * complete protein source (Table 3) and good source of GLA omega 6 fatty acid  http://www.fao.org/fsnforum/sites/default/files/discussions/contributions/Hempseed_as_a_nutritional_resource-_An_overview_2.pdf
  23. Alan C. Logan, Omega-3 fatty acids and major depression: A primer for the mental health professional. Lipids Health Dis. 2004; 3: 25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC533861/
  24. Sweet Potato cooked, baked in skin without salt, 1 medium (60 gram) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
  25. Walnuts, English, 1 ounce (28 gr) (x .5) http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
  26. Almonds, ( 1 ounce 23 whole kernels), http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
  27. Cumin Seed, ground spice, 1 Tbs (x .33) http://nutritiondata.self.com/facts/spices-and-herbs/184/2
  28. Coriander Seed, ground spice, 1 Tbs (x .33) http://nutritiondata.self.com/facts/spices-and-herbs/183/2
  29. Cilantro, raw, 1/4 cup http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2414/2
  30. Avocado, raw 1 ounce 28 gr (x 1.8), http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
  31. Nutrient Recommendations: Dietary Reference Intake (DRI) Goals https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
  32. Hamburger, 95% lean, 5% fat, pan  broiled, 100 gr (~ 4 oz) http://nutritiondata.self.com/facts/beef-products/6190/2
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More 30% calories from carbohydrate diet plan examples

Adding salmon as a source of omega 3 fatty acids and a tablespoon of dried dill weed for flavor and additional phytonutrients, increased the ratio of protein and decreased the ratio of fat while maintaining the carbohydrate ratio. The walnuts were removed as a vegetarian source of omega 3 fatty acids and the almonds were removed to reduce total calories.

The calories totaled 2001, with 126.75 grams protein (507 calories, 25.3%/2001); 78.31 grams fat, (704.8 calories, 35%/2001); 148.66 grams digestible complex/simple carbohydrates, (594.6 calories, 29.7%/2001); 57.4 grams indigestible fiber.

30% carbohydrate diet plan example with low carbohydrate dairy and omega 3 rich fish; it includes approximately 2-3 low carbohydrate dairy equivalents (1 cup/1 ounce); 5 protein (1 ounce) meat/fish equivalents; 6-7 protein (1 ounce/ 1/2 cup beans) equivalents of the bean, nut, and seed group; 1 fruit group serving; 2 bread group servings; 6 vegetable group servings; 1 additional fat group serving (the nuts/seeds contain quite a bit of fat, the coconut oil is the additional fat serving):

See the food items and nutrient content here: (Excel 30% calories from CHO, with dairy & fish).

  • CHO is a chemical reference to the molecular structure of carbohydrates which are a combination of atoms of – Carbon Hydrogen Oxygen.
Black beans, 2 cups
Greens, 2 cups
Fennel Seed 2 Tbs
Yogurt, plain, lowfat unswtnd (1/2 cup)
Parmesan Cheese, shredded, 2 Tbs
Ricotta Cheese, 1 cup
Cheddar Cheese, 28 gr/1 ounce
Brazil nuts, 2-3, 1/3 oz
Salmon, wild caught 5 ounces
Carrot, 1 med, 1/2 cup, 61 gr
Celery, 1 large, 1/2 cup, 61 gr
Basil, dried, 1 Tbs
Oregano, dried 1 tsp
Chives, dried 1 Tbsp
Lemon Juice, conc bttld 2 Tbs
Sweet Potato, plain 1/2 cup 55 gr
Lundberg Rice Cakes, 2
Tahini, 1 oz, 2 Tbs
Chia Seeds, 2 Tbs
Pomegranate seeds, raw 1/2 cup, 70 gr
Coconut oil, 1 teaspoon
Cocoa Powder, 2 Tbs
Tarragon, dried, 1 Tbs
Hemp kernels, 3 Tbs
Dill weed, dried, 1 Tbs

What if you don’t like beans? I would encourage you to start with a smaller amount per day, 1/2 cup serving remains in the following meal plan example to help get the digestive system adjusted to them. In place of the larger serving of beans and side dish of sweet potatoes is a hamburger and bun, 1/2 cup of French Fries, 1/2 a Dill Pickle, lettuce, tomato, 1 tablespoon of ketchup and a teaspoon of mustard – the dill pickle and mustard are essentially calorie free foods but they add significant amounts of salt so portion control is still a good idea. Cardamom spice is also added in, but simply because I forgot it in the earlier example of my own typical diet plan.

The new example totals 2004 calories with 129.94 grams of protein (520 calories, 26%/2004); 90.17 grams fat (811.5 calories,  40.5%/2004); 143.99 grams of digestible complex/simple carbohydrate (576 calories, 28.7%/2004); 40.2 grams indigestible fiber.

It includes approximately 2-3 low carbohydrate dairy equivalents (1 cup/1 ounce); 9 protein (1 ounce) meat/fish equivalents; 3-4 protein (1 ounce/ 1/2 cup beans) equivalents of the bean, nut, and seed group; 1 fruit group serving; 4 bread group servings; 6 vegetable group servings; 1 additional fat group serving (the coconut oil).

See food items & nutrient content here: (Excel 30% calories from CHO with dairy, fish & meat)

Black beans, 1/2 cup
Greens, 2 cups
Fennel Seed 2 Tbs
Yogurt, plain, lowfat unswtnd (1/2 cup)
Parmesan Cheese, shredded, 2 Tbs
Ricotta Cheese, 1 cup
Cheddar Cheese, 28 gr/1 ounce
Brazil nuts, 2-3, 1/3 oz
Salmon, wild caught 5 ounces
Carrot, 1 med, 1/2 cup, 61 gr
Celery, 1 large, 1/2 cup, 61 gr
Basil, dried, 1 Tbs
Oregano, dried 1 tsp
Chives, dried 1 Tbsp
Lemon Juice, conc bttld 2 Tbs
Cardamom, spice, 1 tsp
Lundberg Rice Cakes, 2
Tahini, 1 oz, 2 Tbs
Chia Seeds, 1 Tbs
Pomegranate seeds, raw 1/2 cup, 70 gr
Coconut oil, 1 teaspoon
Cocoa Powder, 2 Tbs
Tarragon, dried, 1 Tbs
Hemp kernels, 3 Tbs
Dill weed, dried, 1 Tbs
Beef, grnd, 93% lean, 7% fat, 4 ounces
Hamburger Bun, enriched, one
French Fries, 84 grams (~ 1/2 cup)
Dill Pickle, Organic Kosher, 28 grams, 1/2 spear
Tomato, raw sliced, ~ 1/2 cup
Lettuce, 1 outer leaf, 24 grams

Ketchup, 17 grams ~ 1 tablespoon

Mustard, yellow, 5 grams, ~ 1 teaspoon

(the last two items simply didn’t copy/paste with the rest of the table.)

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes. Thanks.