I pronounce to post the "roman empire" composition of my lists.

This post is kind of off topic, because this is clearly neolithic
nutrition
and here it is about paleolithic nutrition.
So, thats just a neolithic counter example

In contrast to industrial nutrition (of the last 150 years)
I (personally!) consider neolithic nutrition (of the last 6000 years)
to
have health advantages.

Ok here it is.
One legioneer got 1 "bilibra" (610g) of grain every day
(other sources read out up to 900g).
This was usually spelt or emmer, sometimes barley.
For case of illness rice was available (rice is low toxin).
A partly sprouted -and dried again- variety of grain was available.
When maching, they had no chance to soak or sprout.
They had additional fat, olive oil when resting, pork fat (bacon) when
marching.

Every 8 legioneers milled and cooked the food themselves everyday.
This is the amount they really ate, personally i find 600g very much.

Romans had a variety of vegetables and spices to add.
As a modern example (cheap) for the still missing Vitamin A and C
I suggest carrots for A and fennel for C (a little roman-like).

My roman example was:
 item                                grams  kcal
 Barley                              600  1999.5
 Mohrr=FCbe Karotte frisch             100    28.0
 Oliven=F6l                             20   185.6
 Fenchel frisch                      100    27.0

this resulted (again forgive german, i had that ready):
item             yield          recommended   percent fulfilled
Energie:         2240.1 kcal    2600.0 kcal    86
Eiweiss:           67.1  g        55.0  g     122
Fett:              33.0  g        75.5  g      44
Kohlenhydrate:    386.6  g       408.0  g      95
mehrf. ung. FS:     8.6  g        10.0  g      86
Ballaststoffe:     72.4  g        30.0  g     241
Natrium:          270.2 mg      2000.0 mg      14
Kalium:          3390.0 mg      3500.0 mg      97
Magnesium:        705.0 mg       350.0 mg     201
Calcium:          380.0 mg       800.0 mg      48
Phosphor:        2121.0 mg       800.0 mg     265
Eisen:             20.2 mg        12.0 mg     168
Zink:              18.7 mg        15.0 mg     124
Vit. A:          2420.0 =B5g      1000.0 =B5g     242
Vit. E:            12.9 mg        12.0 mg     107
Fols=E4ure:         257.2 =B5g       160.0 =B5g     161
Vit. B1:            2.9 mg         1.4 mg     205
Vit. B2:            1.1 mg         1.7 mg      66
Vit. B6:            3.6 mg         1.8 mg     198
Vit. C:           100.0 mg        75.0 mg     133

This is a ancient composition similar in all the
10000 years of grain production. From Linearband over oetzi over roman
to middle ages up to the advent of industrialization.

Note:
This is *not* a paleolithic composition, and its not so easy to be
changed
into one. Many seeds (paleoavailable) could result similar.
When avoiding grass seeds, quinoa or buckwheat are modern examples.
Just a neolithic example and not bad.

There once was such a thread "cheap with all" in sci.med.nutrition, i
think.=


cheers

Amadeus