The Second Step in Providing Your Own Food

Let’s dig deeper into this subject so that you can fully understand the types of foods you select to produce/raise for your family and friends.  Below is the graph you saw in the previous post, with the daily caloric needs filled in for each person and then the totals.

The-Second-Step-to-Providing-Your-Own-Food

Daunting?  Yes… Do not worry.  Now you know.  Now you can appropriately plan for your group.

Food Plan

So how do the caloric needs of each person break down into particular foods and food groups?

Food plans should include about 8-10 ounces of grains, with half of those ounces from non-processed/refined sources.

For vegetables, each person should get about 3-4 cups (8 oz per cup) of vegetables per day.  Also think about the rainbow of vegetables when looking at the source, such as: dark green veggies, red and orange veggies, beans & peas, and starchy veggies.

Get about 2-2 1/2 cups (8 oz per cup)  of fruit per day and that rainbow theory applies here as well — variety is a good thing.  Try for whole fruits such as an apple, banana, grapes, kiwi and strawberries.  Also, consider dried fruit at about half the amount per day.  So instead of 1 cup of fresh apples, consider a 1/2 cup of dried apples.

Dairy is an important addition to your diet; you will need about 3 cups (8 oz per cup) of dairy per day.  1 cup of milk is equivalent to 1 1/2 ounces of natural cheese (4.5 ounces of natural cheese fill dairy requirements of dairy).  If you cannot tolerate dairy from cow’s milk, particularly the sugar lactose, you are not alone.  Many people are intolerant of lactose.  Consider natural cheeses and cultured butters instead.  During the cultured butter making or cheese making process, bacteria is introduced which eat the lactose and some of this lactose is washed out in the butter making and cheese making process.  Still no?  Okay, than I would select a purchased, fortified, nut, hemp or soy milk.

Protein… Ahhh, proteins are an important nutrient which can be confusing. You will need about 6.5 oz – 8 oz per day.  You are looking for proteins (with the full spectrum of amino acids), so if you have a vegetarian or a vegan in your group, please pay special attention to this category.  Protein can come from meat, poultry, dairy and seafood.  Also protein can come from eggs, nuts, seeds, grains and legumes.  There are 20 different amino acids that can form protein in the body.  Nine of these amino acids our bodies cannot produce.  They are called “essential amino acids”.  In order for a protein to be considered “complete” the food must contain all nine of these essential amino acids in roughly equal amounts each day (not meal, or bite, but daily intake).  Meat, poultry, eggs, dairy and seafood are complete proteins.  Plant sources of complete proteins are: quinoa, buckwheat, soy, quorn, grain and legume combinations, spirulina with grains or nuts.  Hempseed and chia seeds are close, but do not have enough lysine. Eating a variety of protein sources per day will help you in this area.  I can recommend a vegetarian diet which includes eggs, dairy and possibly seafood. I cannot, however, recommend a vegan diet for our purposes of supplying your own food.  If you do have a vegan in your group, recommend that they supplement their diet with chemically derived sources of vitamin B12 and other nutrients, as these do not occur in natural world as vegetables, fruit, grains or nuts.

The last breakdown is added fats.  About 7-10 tsp per day is proper amount.  Nutritionists have now determined that saturated fats do not cause heart related problems and the like.  However, trans-fats (fake fats created in a laboratory such as traditional margarine or shortening) do cause multiple heart problems.  So, consider vegetable oils such as olive, sunflower, grape seed, nut oils and coconut oil.  Or consider animal sources such as grass fed butter or tallow and pastured pork lard and pastured chicken, duck, goose, or turkey schmaltz.

Okay, so what’s the breakdown for our example group above?

Breakdown-of-Food-Sources

This does not include the needed amounts for your wonderful pets nor does this account for contingency.  When planning for your garden, crops, orchards, vineyards and livestock add 15-25% to these total amounts.

Please consider a wide variety of grains, vegetables, fruit, dairy, protein sources and added fats.  It is important so that everyone meets their daily requirements of nutrients, particularly vitamins and minerals.  WebMd has provided an excellent graph of recommended dietary allowance (RDA) and upper tolerable limit (UL) vitamins and minerals for an average 2000 calorie diet.  Everyone needs the correct amount of vitamins and minerals. Not enough causes problems… Too much? That is a problem too.  Please note that you CAN overdose on certain vitamins (particularly fat soluble vitamins like A, E, K are toxic, and B6 causes nerve pain) and minerals (particularly iron, zinc and fluoride causing immunity problems, abdominal pain, convulsions, irregular heartbeat, nausea, weakness and shallow breathing.)  to name a few. So, it is important to select a wide variety of foods and to take note of certain foods high in particular vitamins and minerals and then organize the proposed foods with these considerations in mind.

Vitamin-and-Mineral-RDA-and-UL

http://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take#3  )

Want to easily copy these graphs?  Here they are in code form vs. pic form:

NAME SEX AGE RELATIONSHIP APPRX

WEIGHT

DAILY

CALORIC NEEDS

PHYSICAL / HEALTH

STRENGTH/WEAKNESS  TO BE AWARE OF…

SPECIAL SKILLS
  M 50 Husband 182 lbs 3000 Wounded Vet / Leg Impairment – Recovered 80% Military / Fisherman / Hunter / Construction
  F 47 Wife 128 lbs 2400 Farmer / Gardener/ Fisherman / Hunter
  F 25 Daughter 135 lbs 2800 Currently 2 months pregnant Nurse / Gardener/ Fisherman / Hunter
  M 29 Son-in-Law 190 lbs 3400 High Cholesterol Solar Energy Field / Very Tech Savvy
  F 18mo Granddaughter 18 lbs 1000
  F 22 Daughter 130 lbs 2400 Nurse / Gardener / Fisherman / Hunter
  M 47 Brother 180 lbs 3200 Smoker / Wounded Vet / Shoulder Impairment– Recovered 60% Mechanic / Military / Fisherman / Hunter
  F 45 Sis-in-Law 140 lbs 2400 Immune Deficiency Gardener
  M 17 Nephew 195 lbs 3800 Fisherman /Hunter
  M 15 Nephew 185 lbs 3500 One Kidney Fisherman /Hunter
  F 12 Niece 95 lbs 2400 Sewing / Knitting
  F 42 Sister 145 lbs 2400 Smoker Nurse
  M 45 Bro-in-Law 195 lbs 3200 Fisherman /Hunter
  F 9 Niece 60 lbs 2000 Fisherman / Gardener
  M 8 Nephew 58 lbs 2400 Type 1 Diabetes Fisherman /Hunter
  M 79 Father 175 lbs 2800 High Cholesterol / Smoker Military / Fisherman / Hunter
  F 79 Mother 150 lbs 2000 Early Symptoms of Dementia Farmer / Gardener
  F 76 Mother 155 lbs 2000 Type 2 Diabetes / Arthritis Baker / Sewing / Knitting
  M 50 Friend 185 lbs 3000 Military / Fisherman / Hunter
  F 46 Friend 135 lbs 2400 Farmer / Gardener
  M 27 Friend’s Son 190 lbs 3200 PTSD Military / Fisherman / Hunter
  F 26 F Son’s Girlfriend 135 lbs 2400 ? Farmer / Gardener
  M 24 Friend’s Son 185 lbs 3400 Military / Fisherman / Hunter / Machinist
  M 19 Friend’s Son 190 lbs 3800 ROTC / Medic
9 Dogs 687 lbs

Total

1750 x 9 =

15,750

Guarding/

Protection/Watch

4 Cats 40 lbs

Total

270 x 4 =

1,080

Pest Control
Total Caloric Needs Per Day 82,130 Daily Caloric Needs
Total Caloric Needs Per Season (92 days) 7,555,960 Seasonal Caloric Needs
Total Caloric Needs Per Year (365 days) 29,977,450 Yearly Caloric Needs
 

Total Amount of Vegetables Needed Per Day

Female requirements (high estimates): (24 oz x 12)/16 oz per lb = 18 lbs

Male requirements (high estimates): (32 oz x 12)/16 oz per lb = 24 lbs

18 lbs + 24 lbs = 42 lbs of Vegetables, Daily

 

Total Amount of Vegetables Needed Per Season

42 lbs of Vegetables Daily x 92 Days = 3,864 lbs of Vegetables
Total Amount of Fruit Needed Per Day Female requirements (high estimates): (16 oz x 12)/16 oz per lb = 12 lbs

Male requirements (high estimates): (20 oz x 12)/16 oz per lb = 15 lbs

12 lbs + 15 lbs = 27 lbs of Fruit, Daily

Total Amount of Fruit Needed Per Season 27 lbs of Fruit Daily x 92 Days = 2,484 lbs of Fruit
Total Amount of Grains Needed Per Day Female requirements (high estimates): (8 oz x 12)/16 = 6 lbs

Male requirements (high estimates): (10 oz x 12)/16 = 7.5 lbs

6 lbs + 7.5 lbs = 13.5 lbs of Grains, Daily

Total Amount of Grains Needed Per Year 13.5 lbs of Grains Daily x 365 Days = 4,928 lbs of Grains
Total Amount of Dairy Needed Per Day Female requirements (high estimates): (24 oz x 12)/16 oz per lb = 18 lbs

Male requirements (high estimates): (24 oz x 12)/16 oz per lb = 18 lbs

18 lbs + 18 lbs = 36 lbs of Dairy, Daily

Total Amount of Dairy Needed Per Season 36 lbs of Dairy Daily x 92 Days = 3,312 lbs of Dairy
Total Amount of Protein Needed Per Day Female requirements (high estimates): (6.5 oz x 12)/16 oz per lb = 5 lbs

Male requirements (high estimates): (8 oz x 12)/16 oz per lb = 6 lbs

5 lbs + 6 lbs = 11 lbs of Proteins, Daily

Total Amount of Protein Needed Per Season 27 lbs of Proteins Daily x 92 Days = 1,012 lbs of Proteins
Total Amount of Added Fats Needed Per Day Female requirements (high estimates): (7 tsp x 12)/6 tsp per oz  = 14oz

Male requirements (high estimates): (10 tsp x 12)/6 tsp per oz  = 20oz

34 oz/16 oz per lb = 2.5 lbs of Added Fats, Daily

Total Amount of Added Fats Needed Per Season 2.5 lbs of Added Fats Daily x 92 Days = 230 lbs of Added Fats

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