Nutrition cliffnotes

Taken from puredemo on reddit.
* Vitamin A and D are absolutely crucial. Even if you're vegan you should probably make one exception and supplement your diet with Cod Liver Oil.

* Heart disease and cancer are both most closely correlated with eating too much flour and sugar. Not with eating too many fatty foods as most people think. This makes donuts possibly the worst food there is, all things being equal, as they are literally just deep-fried flour and sugar.

* Extremely low-carb diets are bad, as you do need some carbs for energy and to regulate blood sugar. Extremely low-fat diets are also bad, many important vitamins are fat soluble. Many low-fat foods are also processed in ridiculous ways, which strip them of almost all their nutrients. Regular yogurt is much healthier than low-fat yogurt for that reason. Low-protein diets are bad as well; getting enough protein is crucial to long term bone and muscle health, among other things.

* A solid diet derives about 1/3 of calories from each group: protein, carbohydrates and fat. Meat and potatoes, or eggs and bacon and toast are actually perfectly healthy meals because you get solid amounts of carbs, protein and fat from them. Many vegans look unhealthy because they follow diets like the 80/10/10, that has waaaay too many carbs and not nearly enough protein or fat.

* Supplement with vitamin K2.

* Berries and nuts are good for you as they are very nutrient dense. People don't eat nearly enough of either.

* Drink V8, not soda. Soda is all carbs. It fucks with your blood sugar, even in small amounts. And again, heart disease trends directly with sugar intake.

* Don't eat fast food. It's all processed carbs soaked in ridiculously cheap and over-processed vegetable oils. It's right up there with donuts as one of the direct causes of heart disease in the country.

That's about it really.