Power Fast mealplan - food categories

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    Power Fast mealplan - food categories

    In the reworked Power Fast mealplan there are three categories A "Building"; B "Energy"; C "Vitality" which to my understandig is basically proteins,(starchy) carbs and veggies and I like that approach a lot better than the old one, but there are a few things that trip me up regarding the categorization of some of the foods.

    1. Avocado (to me they represent healthy fat?) in group C (2cups!) while nuts/ seeds (also healthy fat) are in group B restricted to half a cup
    2. beetroot and parsnips, squash and pumkin in group B while carrots that are very similar to those in nutritional values are in group C

    Regarding 1: 2 cups is nearly 0.5 l so I'd guess if I fill this with avocado I'll end up with roughly 300g. That equals an energy content of 480kcal to 600kcal (depending on source) and represents around 40 to 60g of fat while half a cup of nuts (roughly 30 to 50g) equals <400kcal and less than 40g fat (depending on the nut/seed). Everything else in group C has an energy densitiy of somewhere around 50kcal/100g or lower.

    Regarding 2: As already said where do you see the significant difference regarding their nutritional values between carrots, beetroot, parsnips and pumkin/squash, i.e.. where is the border in surgar/carb content that makes something group B or C ? Also is there a difference between a squash and a pumkin? They both translate to "Kürbis" in German so I am not sure what is meant with one or the other.

    Could you please explain the logic behind the food groups a bit ?

    Thank you!

    Hi BusyBumbleBee all good questions. We had difficulties assigning items to groups - and there is still a lot of room for improvement. The thinking behind those were combinations more than their nutritional value. We were also taking into account of what, on average, someone would eat in combination with what and in what amounts. Like with avocado. It's "vitality" value outweighed its calorific value. So it was placed in C to allow you to add it to pretty much any meal. The two cups's worth of items is in total btw, not just one item. I believe the previous version did not make it clear (our bad). So in short we had to think what was reasonable and realistic and all the different combinations that can be created using the formulas. Hopefully, we will be able to further improve it. Testing mealplans is a lot harder than testing workouts and programs and the groups are a lot smaller so we rely on your feedback as well to make this section of DAREBEE work better. We are happy to look into any aspect of any our our mealplans and adjust it if appropriate.

    I don't know what the difference between squash and a pumpkin is either. I asked the same question when I saw the changes From what I understand all items are given as examples based on common food combinations. I suspect it's subject to review.

    I hope this makes sense!


      A pumpkin is a type of squash. So, while all pumpkins are squash, not all squash are pumpkins. Hope that helps!


        Thanks Flare I wasn't aware that only the round orange squashes are called pumpkins

        neilarey thanks for the answer I think I get the intention, but I still have issues with the current result and I will tell you why, I hope this ok:

        -from my point of view all the root veggies offer a lot more "vitality" than engergy especially beetroot e.g. has tons of antioxidants so their grouping in category B makes zero sense to me especially when other veggies of the same familiy are grouped differently. Also if I combine lets say chicken with oven baked beetroot, parsnips, onions and carrots (this is something we eat rather regularly btw.) according to the current categorization that leaves me with a full afterworkout meal. In practice this will probably not be enough to replenish stores after a longish cardio workout. This effect gets worse if I combine it with the "leafy green" family of group C instead of carrots and onions, same is true for squash/pumpkin in my opinion.
        If the idea was to offer exactly 16 options for each category you could add quinoa, polenta and millet to your category B list

        After the same logic you applied to the avocado half a cup of nuts/seeds would be much better at home in category C as they offer lots of trace elements and healthy fats so their "vitality" benefit IMO outweighs their function as energy source as long as the amount is a bit more restricted as you already did.

        The desirability of adding avocado to all meals from an environmental point of view when you do not live in a country where they grow (water consumption, Co2 footprint of transport, ripening facitlities etc.)is also something that maybe could be taken into account, although that maybe goes a bit far here.

        Thanks to you and the whole team for your great work and dedication! You rock!


          Very good points BusyBumbleBee I'll take it all to our nutrition department Please let us know if you have any more suggestions regarding this. I am sure we can do better!


            But zucchini are also a type of squash...