Table 1.

Essential vs Healthful Diets.

A: Components Essential to Avoid Deficiencies
Macronutrients
Proteins	10-20 % of calorie intake	These proportions are considered ‘balanced’ 1
Fats	∼15%
Carbohydrates	∼75%
Fibre	∼30 g/d 1
Water	2-3 L/d 2
Micronutrients 3
Vitamins	In trace Amounts (<0.1g/d)
Trace Elements	Most < 0.5 g/d; Ca <1.5 g/d in children)
B: Additional micronutrient that makes a Diet healthful: the trace toxins
Phytotoxins (resveratrol, curcumin, lycopene, saffron and many more)	All in trace amounts (<500 mg/d). Ideal numbers and doses still to be worked out.

Table 1: A: The components of an essential diet, sufficient for the body’s metabolism, and to avoid deficiency syndromes. B: The additional component proposed here – the trace toxins – which makes the diet healthful, reducing morbidity from non-infectious diseases and increasing longevity. The healthful diet is well known as Mediterranean or MediterrAsian; B identifies the component that makes it healthful.

¹ https://www.ucsfhealth.org/education/increasing-fiber-intake’

² https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

³Recommended intake values from https://nutritionsource.hsph.harvard.edu/vitamins/