Rafe has posted about his aversion to supplements. I’d like to offer an opposing point of view, with some personal anecdata behind it.
I’m a 42-year-old woman, 5′1″, and 113 lbs.. I work out 3x/wk. (cardio and weight training) and walk an average of 4 miles/day. Like Rafe, I am a Nutritarian — my diet is made up primarily of vegetables, fruits, nuts, seeds, beans, and whole grains. I eat no processed foods, no sugar other than what occurs naturally in fruit, no added salt, and fewer than 10% of my calories from animal products. I eat eggs 2x/wk, salmon 1x/week, red meat 1x/month, and dairy not at all. I use almost no processed oils (I prefer to water-saute or steam my vegetables) and eat ~80% of my food raw. Recent blood work assures me that I am the healthiest that I have ever been in my life, and my general sense of well-being confirms this. I have only two minor issues:
Firstly, though I am not the least bit worried about my weight, I am concerned with my fat distribution — too much of it is abdominal, which is the most unhealthy place to accumulate body fat. Secondly, after eating this way uneventfully for 18 months, I’ve recently started experiencing intense cravings, particularly for fruit. I consulted with Dr. Joel Fuhrman (author of Eat To Live) to see if he had any advice. His recommendation? Add more healthy fats to my diet (specifically, 1.5 oz. of nuts and seeds, in addition to the flax seeds and avocado that I already eat). To offset this, I need to eliminate ~400 calories from my daily intake. Since I’d been eating 8-9 servings of fruit per day, he suggested cutting back to 3-4. We’re going to reevaluate things in 3 months.
I bought a scale to weigh the nuts/seeds, and started using Fitday to track my calories. Because I tend toward the OCD end of the spectrum, I started weighing and tracking everything down to the ounce. [An interesting side note: if you buy a bag of Earthbound Farm Romaine Hearts expecting it to contain the 12 oz. of romaine that it advertises, think again. For the last 10 days, mine have contained anywhere from 14 oz. to 23 oz. of romaine, with the average bag having 20 oz.]
Fitday tracks not only calories, but also nutrient intake. At any time, you can pull up a graph showing how adequately you’re meeting your RDA of more than 20 vitamins and minerals. On my ~1700 calories a day regimen, I tend to go into dinner with ~600 calories to spare. I now find myself checking to see whether I’m short on any particular nutrient, then modify dinner/dessert accordingly. [Selenium is almost always lacking, as is zinc. I fix that with a brazil nut every other day (literally, one brazil nut has 150% of the daily RDA of selenium) and some pumpkin seeds. When calcium is short, I eat bok choi.] Even within the bounds of my nutritarian lifestyle, I am making some very deliberate food choices.
So what does a typical day look like for me?
Breakfast:
Steelcut oatmeal with fruit and nuts – or - a blended salad
[Kim's Blended Salad: 18 oz. romaine, 1.5 cups frozen spinach, 1/4 haas avocado (37g), 1 tbsp ground flax seed]
Apple or 2 kiwi
Lunch:
Huge, colorful salad (mixed greens, red chard, purple cabbage, yellow peppers, tomatoes, carrots, sunflower seeds)
Quinoa and nut loaf – or – steamed brussels sprouts, broccoli, cauliflower
Banana or melon; 2 squares (11g) dark chocolate (80% or higher)
Dinner:
Vegetable bean soup (includes split peas, carrots, onions, zucchini, kale, cashews, celery, mushrooms)
Baked curried sweet potato with lightly toasted pumpkin seeds
1 pt. blueberries
Dinner:
Vegetable bean soup (includes split peas, carrots, onions, zucchini, kale, cashews, celery, mushrooms)
Baked curried sweet potato with lightly toasted pumpkin seeds
Mixed berries
On blended salad days, that’s roughly 3 lbs. of raw vegetables, another 3/4 lb. of cooked vegetables, plus a variety of fruits, healthy fats, beans and whole grains.
This is my average daily nutritional intake since I started tracking:

Some observations:
1. One can be 95% vegan and still get enough protein
2. One can eat NO dairy and still get enough calcium
3. One cannot, however, get enough B12 from a mostly vegan diet
4. Vitamin D is extremely difficult to get from food sources.
5. If I take a multi, I should look for one without Vitamin A
Perhaps most strikingly, even with a diet so rich in nutrient-dense foods and a bit of ‘gaming’ my meals to meet my RDA, I am just scraping by on 2 of my nutritional needs, and am actually short on 2 others. [I am excluding B12 and D from the tally because I don't expect to be able to meet those needs nutritionally.] I have been taking a B12 supplement ever since I made the shift to a largely vegan diet, and I take a D supplement in the fall and winter when sunlight is inadequate. I believe that these two supplements are unavoidable unless I change latitudes and eat more animal protein.
But what about a multivitamin? Should I be taking one? Should you?
I certainly should. This food tracking exercise is almost over — I now have a pretty good feel for what 1.5 oz. of nuts looks like, so the scale can go away. I also find that by eating when I’m hungry and stopping when I’m satisfied, I naturally gravitate towards my appropriate caloric range. And while I may have been hitting my RDA numbers for the last 10 days, I fear that when I no longer have the Fitday graphs keeping me vigilant, I will likely come up short on some nutrients on a regular basis.
Should you take a multivitamin? That depends. For one thing, you’re probably bigger than I am, and are likely to be consuming closer to 2000-2500 calories per day. Those extra calories can go a long way toward meeting ones RDA of everything. The real question is: How healthy is your diet? Are you eating a lot of fruits, vegetables, good fats, beans and whole grains? If not, your first priority should be to add more of these foods to your diet. [And while you're at Whole Foods scoring some kale? Pick up a multivitamin, too.] If you’re a fellow nutritarian eating anything close to a vegan diet, you may be able to skip the multi, but you definitely need B12.
One way to be certain of your needs is to track your food for a week. It’s an informative experience. (And you don’t need to be so exacting about it. Fitday and other websites like it offer many options for telling it what you ate and how much — no scale is necessary. If you need to track food on the go, there are iPhone apps for this as well.) If you’re game, it would be interesting to know how you’d rate your diet before you start tracking, then see how well your estimate matches reality. You might just end up as surprised as I was.
Alex Golubev 9:28 am on February 1, 2010 Permalink |
I think we all need to realize that the networked world works by completely different principles. Central government and large corporation roles have changed. Structural unemployment is a sign that the old system isn’t working. We should all start becoming entrepreneurs and content creators, while outsourcing production instead of creating mindless hierarchical jobs to keep the masses dumb and “happy”. The pace of progress is not showing any signs of slowing down. It’s time to get used to creative destruction (aka learning). Great piece in Wired relating to all this:
http://www.wired.com/magazine/2010/01/ff_newrevolution/all/1
Min 1:56 pm on February 3, 2010 Permalink |
“However, I think he goes off the rails at the end where he suggests the federal government should prop up spending by state and local governments. No. They’re the problem, not the solution.”
So were (are) the Wall Street bankers, but we bailed them out. And rightly so, under the circumstances. Yes, we increased the moral hazard, but we can change the laws to reduce it in the future. Similarly, we need provide and protect jobs on Main Street. The quickest way to do that now is to bail out state and local governments. Yes, that introduces moral hazard, but we can change the laws to reduce or eliminate that in the future. it is a mistake to think that we are out of the woods, just because we have moved from Red Alert to Amber. Historically, the combination of financial crisis and recession takes at least two years to work out. There is no reason to think that, “This time it’s different.”
kevindick 2:09 pm on February 3, 2010 Permalink |
You’re wrong about the best we to protect jobs. Where exactly is the evidence that bailing out state and local governments is better than a payroll tax holiday? Not to mention looser monetary policy by targeting NGDP rather than interest rates?
And I think you misunderstand how “moral hazard” and reputation work. Just as you can change the laws now, you can change the laws later . It’s what’s called “Cheap Talk”. When your prior actions say you’ll do one thing, people plan for you to do it in the future, no matter what you say now. Oh, and you will do it in the future too.
We were wrong to bail out Wall Street and GM and we’re wrong to bail out state/local governments.
Alex Golubev 8:40 am on February 4, 2010 Permalink |
Min, the financial crisis has never been worked out. we merely delay the consequences and reallocate resources. Both contribute to an increasing systemically risky moral hazard.
Answer this – why is “unemployment” bad? “unemployment” 99% of the people refer to is in a hierarchial structure. Here’s an analogy – as countries convert to democracies from dictatorships, no one keeps statistics on dictatorial “unemployment”.
When you start using excel for something you used to use a calculator for and you do it 100 times better, you don’t refer to calculator unemployment. There’s structural unemployment in developed countries because we all live in a giant network now, where hierarchies are highly inefficient. Everyone has access to everyone and everything now. The more we fight it, the more we’re completely missing the point. (check out the Wired link above. they put it much more succinctly).
Min 8:56 pm on February 4, 2010 Permalink |
Unemployment is not bad per se, in the sense of not being employed. But what is the difference between unemployment and leisure? For the person involved, it depends on what they want. From their standpoint unemployment is bad.
Unemployment is normally bad for society, because society misses out on the goods and services the unemployed person would provide if employed. Unemployment is bad for employed workers, because it depresses their wages. In extremis it leads to the creation of an underclass and economic slavery. (We are not there yet, but who knows?)
At the dawn of the Industrial Revolution thinkers such as Benjamin Franklin, as I have heard, foresaw the potential of the widespread availability of labor-saving devices, and imagined a world with general prosperity and leisure. To some extent this has happened, but mostly it has not, and the trend in the last generation has been stagnant, if not in the opposite direction. Two factors in that are the commoditization of labor and the increasing appropriation of wealth by the rentier class. The capitalist is in the middle, except for the tendency to join the rentier class.
I was an early adopter of the personal computer. I imagined that it would be a labor saving device. Instead, I found that it increased my productivity. I still worked as much as before, if not more, because it increased the present possibilities of things to do. However, if I had been employed by a boss who just wanted me to do what I was doing before, and for whom the other things I could do and would do were not of interest, I might well have been replaced and ended up unemployed, overqualified for the now menial job.
The tendency of the rentier class to suck up productivity was apparent to Henry George in the 19th century, and he wrote a good deal about it. His “one tax” solution I am not qualified to comment on, but he does seem to have nailed the problem and in doing so earned the opposition of the mainstream economics profession, then and even now.
So, yes, unemployment is a structural problem. :)
Alex Golubev 5:30 pm on February 5, 2010 Permalink |
don’t remember who said it, but the worst form of slavery is the illusion of freedom. I think that we’re living in one of the most interesting times in history because information distribution is now free, so we have the potential to crowd-source practically everyone for solutions. but first we need to reach critical mass with the major structural problems.
The problem is information asymmetry between the boss and the employee, the inventor and the consumer or competitor, student and teacher. The roots are really deep and i’m not sure to what degree they’re fully fixable – greed, jealousy, etc… Capitalism AIMS to align self interest with public interest, but it fails for many reasons.
The solution in my opinion lies in creating increasingly complex ranking systems to filter out the crap. Anyone that says that we’re human and machines can’t help us there is missing the point that very little of what we do is “natural” per se including language. We need to remove “human decision maker” from the pedestal in never truly deserved. We live in groups (family, friends, coworkers, government, etc…), so we must work on incentives between the individuals within those groups. Just imagine if your boss always asked his subordinates to come up with solutions and then evaluated them using the Bayesian Truth Serum and you in turn got paid based on how well you scored using BTS.