This is Part 5 of 5 in the Nutrition Series — the operational finale. Macros, omega-3, fiber, and the calorie-management protocols only matter if a real Malaysian week of food can actually deliver them. This article is how. The full path:
- Part 1: What “Nutrition” Actually Is
- Part 2: The Macros
- Part 3: Omega-3, Fiber, and the Gut
- Part 4: Calorie Management: Bulk, Cut, Reverse
- Part 5 (this article): The Weekly System — meal prep, RM costs, eggs, the powder mix, the cut hacks, the full iHerb supplement stack
Table of Contents
- The weekly shape: one prep day, six execution days
- The grocery list (Malaysian default)
- Eggs: 4 a day, minimum
- Salmon, mackerel, and tamago: the omega-3 rotation
- Protein powder economics: the OTG + HK SPI mix
- Sunday meal prep: a 90-minute workflow
- Cut hacks: wedges, tzatziki, and the low-calorie-full toolkit
- The supplement stack: full iHerb table with RM costs
- Part 5 Takeaways
- Your Baseline Task List
- Sources & references
The whole series collapses into this article
Parts 1 through 4 were theory and protocol. None of it matters if Wednesday at 7 PM you’re tired, hungry, and ordering Grab. This article is the system that makes the previous four survive contact with reality: one prep session a week, a tight grocery list, the powder mix that hits protein on a budget, and the supplement stack that fills the micronutrient gaps. Adherence is the master variable in nutrition; this is the infrastructure that delivers adherence.
The weekly shape: one prep day, six execution days
The whole system runs on one assumption: decisions made in advance are cheap; decisions made hungry at 7 PM are expensive. Every Sunday (or whatever day works) you make food decisions once, in batch, for the next six days. The other six days are execution.
The weekly shape:
| Day | Job |
|---|---|
| Sunday (or your prep day) | Grocery run + 90 minutes of prep: bulk protein, bulk carbs, vegetables washed and prepped, prebiotic-bowl powders set up, supplements sorted |
| Mon–Sat | Execute. ~10 minutes of assembly per meal max. The prebiotic bowl is breakfast or post-training; lunch and dinner are pre-cooked protein + carbs + vegetables; snacks are eggs, yoghurt, fruit, or a shake |
Two consequences:
- You do not cook every day. You cook once, eat from it five times, and assemble on the night you fancy something fresh.
- You don’t decide what to eat. The week is decided on Sunday. Wednesday-you is not allowed to negotiate.
The grocery list (Malaysian default)
A working weekly grocery list for one lifter eating roughly 2,800 kcal at 160 g protein. Adjust for two people, larger appetites, or a heavier bulk by scaling proportionally. Indicative RM prices (Tesco/AEON/wet market):
Protein (most of the food budget lives here)
| Item | Weekly amount | Approx. RM |
|---|---|---|
| Eggs (Grade A) | 2× 30-pack | RM 30–36 |
| Chicken breast | 1.5 kg | RM 30–36 |
| Chicken thigh (alt.) | 1 kg | RM 18–22 |
| Salmon fillet | 400–600 g (2 dinners) | RM 50–70 |
| Mackerel / sardines (ikan kembung, canned sardines) | 1 kg + 2 cans | RM 20–25 |
| Greek yoghurt (plain) | 1.5 kg | RM 30–35 |
| Tofu / tempeh | 500 g | RM 6–8 |
| Beef mince (optional) | 500 g | RM 18–22 |
Carbs
| Item | Weekly amount | Approx. RM |
|---|---|---|
| Rice (basmati or local) | 2 kg | RM 12–18 |
| Sweet potato | 1.5 kg | RM 8–12 |
| Rolled oats | 1 kg | RM 8–12 |
| Bananas | 7+ | RM 6–10 |
| Mixed berries (frozen) | 500 g | RM 20–28 |
| Wholewheat bread / wraps | 1 loaf or pack | RM 8–12 |
Vegetables & polyphenols (the diversity engine)
| Item | Weekly amount | Approx. RM |
|---|---|---|
| Broccoli, cauliflower, cabbage | rotate, ~2 kg total | RM 15–20 |
| Leafy greens (spinach, kangkung, choy sum, rocket) | ~1 kg total | RM 12–18 |
| Carrots, courgette, capsicum, tomato, onion, garlic | mixed bag | RM 15–20 |
| Cucumber | 4–5 | RM 5–7 |
| Lemons + herbs (coriander, mint, parsley) | small bunch | RM 5–8 |
Fats & extras
| Item | Weekly amount | Approx. RM |
|---|---|---|
| Olive oil (extra virgin) | 250–500 ml | RM 25–40 (monthly) |
| Mixed nuts (cashew, almond, walnut, pistachio) | 500 g | RM 30–40 |
| Dark chocolate (≥70%) | 1 bar | RM 8–12 |
| Cheese (optional) | 200 g | RM 15–20 |
Fermented / gut
| Item | Weekly amount | Approx. RM |
|---|---|---|
| Kimchi or sauerkraut | 1 jar | RM 12–20 |
| Plain kefir (optional) | 500 ml | RM 12–15 |
Working weekly total: approximately RM 280–360 for one person eating well across all goals (Fit + Healthy). Less on a cut (smaller portions of the dense items), more on a heavy bulk (more rice, more chicken, more oats, sometimes more beef). That's RM 40–55 per day for real food that hits every target in this series. The single most common pushback (“eating like this is expensive”) is wrong when measured against eating out — a single restaurant meal can cost more than two days of this grocery list.
Eggs: 4 a day, minimum
Eggs deserve their own section because they are the highest-leverage food in the whole list. Four whole eggs a day is the default in this series. More on heavier days.
Per large egg, approximately:
| Nutrient | Per egg | Why it matters |
|---|---|---|
| Protein | ~6 g | Cheap, complete, all 9 essential amino acids |
| Fat | ~5 g | Mixed; some omega-3 in pasture-raised eggs |
| Choline | ~150 mg | The thing most people are missing |
| Vitamin D, A, B12 | Modest amounts | Fat-soluble vitamins your body uses constantly |
| Lutein, zeaxanthin | Yes | Eye health and (likely) cognitive aging |
The choline argument. Most adults eat ~half the recommended choline intake (550 mg/day for men, 425 mg/day for women).1 Choline is the substrate for acetylcholine (memory, focus) and for the phospholipids in every cell membrane. Four eggs a day delivers ~600 mg of choline, which clears the recommended intake by itself. Almost nothing else in a normal diet does that — liver, salmon, and soybeans are the runners-up, and most people eat very little of any of them.
What about cholesterol? The “eggs raise cholesterol” panic from the ’70s and ’80s has been quietly walked back. Dietary cholesterol affects blood cholesterol much less than saturated fat does, and trial after trial has failed to show that egg eaters have worse cardiovascular outcomes than non-egg-eaters in normal populations.2 Some people are “hyper-responders” whose LDL does climb on high egg intake — your biomarker dashboard will tell you within 3 months whether you’re one of them. For most people, the choline + protein + fat + micronutrient package of 4 eggs/day is one of the best deals in the diet.
Pasture-raised vs. cage
If your budget allows, pasture-raised eggs have ~2–3× the omega-3 content and ~50% more vitamin E than conventional eggs. The yolks are visibly more orange. In Malaysia they cost roughly RM 1.20–1.50 per egg vs. RM 0.50–0.70 for standard Grade A. At 4 eggs/day, that's an extra RM 60–80/month for noticeably better fats and micros. A reasonable upgrade once the rest of the system is running.
Salmon, mackerel, and tamago: the omega-3 rotation
Part 3 covered the why. The practical weekly rotation:
- Salmon, 2 dinners per week. Skin-on, pan-fried 4 minutes per side, salt and lemon. RM 25–35 per portion is the going rate at AEON/Tesco; cheaper at wholesale wet markets. This is the omega-3 backbone.
- Mackerel (ikan kembung) or sardines, 1–2 lunches per week. Either fresh, grilled or steamed, or canned (sardines in tomato sauce — RM 4–6 per can, surprisingly serviceable). Cheaper than salmon, similar omega-3 punch.
- Tamago / ikura (egg roe), once a week if you can find it. Phospholipid-bound omega-3 + choline + a tiny portion goes a long way. Sushi places sell it; Japanese supermarkets carry frozen ikura. A small portion (~20 g) once a week is enough to be meaningful.
- Fish-oil capsule on non-fish days. Look for ≥500 mg combined EPA+DHA per capsule; rTG form preferred; 2–4 capsules with the largest meal. Cheaper brands at iHerb beat most Malaysian pharmacy brands on EPA+DHA per RM.
A reasonable weekly rotation: salmon Wed + Sat, mackerel Tue lunch, sardines Mon lunch, fish-oil capsules Sun/Thu/Fri. That clears ~12–15 g EPA+DHA over the week, comfortably above the 2 g/day floor.
Protein powder economics: the OTG + HK SPI mix
The most cost-effective Malaysian setup tested in this series is a two-powder blend: a higher-quality whey isolate (OnTheGo “Pure Protein Isolate”) and a cheap soy isolate (HK SPI / Hazim Khalim). Mix them, use them as one powder, save significant cost over running whey only.
The current per-pack numbers (illustrative, Shopee, May 2026)
| Powder | Pack | Cost / pack | Protein density (per gram of powder) |
|---|---|---|---|
| OnTheGo Pure Protein Isolate (whey) | 1 kg | RM 88.44 | 30 g protein per 40 g powder = 75% protein |
| HK SPI (Hazim Khalim Soy Protein Isolate) | per pack | RM 21.14 | 28 g protein per 33 g powder = ~85% protein |
On vendor and quality
Vendor-agnostic note (in the spirit of PE Part 5.1): brand specifics shift. Match by independent third-party testing, listed protein density, and the actual price you can verify on Shopee/Lazada today, not by what this article says next year. Cheap powders sometimes “spike” their protein numbers with non-protein nitrogen — third-party tested brands matter for the same reason cycle compounds matter.
The mix this series uses
==60 g OnTheGo + 40 g HK SPI per shake, twice a day.== Total 100 g of powder per shake, twice daily.
Per shake:
- OTG (60 g): 45 g protein
- HK SPI (40 g): ~34 g protein
- Total per shake: ~79 g protein, 2× a day = ~158 g protein from powder alone
That’s almost the entire protein floor for an 80 kg lifter. Real-food protein (eggs, chicken, fish, yoghurt) lands on top of that and pushes total to 200+ g easily.
Monthly forecast (the cost-per-month math)
| Item | Daily use | 30-day amount | Cost / pack | Monthly cost |
|---|---|---|---|---|
| OTG (60 g × 2 = 120 g/day) | 120 g | 3.6 kg ≈ 4 packs of 1 kg | RM 88.44 | ~RM 354 |
| HK SPI (40 g × 2 = 80 g/day) | 80 g | 2.4 kg | RM 21.14 / pack | ~RM 85–127 (depending on pack size) |
| Monthly powder total | ~RM 440–480 |
Powder alone runs ~RM 440–480/month at this protein intake. Whey-only at OTG prices would run ~RM 600/month for the same protein. That’s the case for the blend.
A few notes on running this blend:
- Mix it with milk (or soy milk) once a day, water once a day. Milk adds calories, calcium, casein for slower digestion. Water is the cleaner option around training. The prebiotic bowl uses the milk version.
- The blend tastes better than HK SPI alone — soy isolate by itself can be chalky; the whey rounds it out. The blend is also why the powder appears in the prebiotic bowl recipe.
- You can substitute any third-party-tested whey isolate (cheaper local brands appear on Shopee semi-regularly) and any third-party-tested soy or pea isolate. The shape of the mix is what matters; the specific products are negotiable as prices shift.
One scoop, one routine
Buy a single ~150 g scoop and a labelled jar. Pre-mix the OTG + HK in a larger container in the right ratio (e.g. 600 g OTG + 400 g HK = 1 kg of pre-blended powder, 100 g per shake = 10 shakes). One scoop, one shake, done. The friction reduction is real and the consistency is the entire point.
Sunday meal prep: a 90-minute workflow
The whole week of food can be set up in ~90 minutes if you parallelise. A working sequence:
Minutes 0–10: oven + stove going
- Pre-heat oven to 200 °C.
- Put a pot of rice on (basmati, ~500 g dry — feeds 5 servings).
- Boil eggs (a dozen, 9 minutes for slightly soft yolks, 11 for hard).
Minutes 10–30: protein bulk-cook
- Chicken breast (~1 kg): cube, salt, paprika, garlic powder, olive oil. Spread on a tray. Oven for 22–25 minutes.
- Chicken thigh (~500 g): marinate in soy sauce + ginger + sesame oil; goes in a second tray.
- Ground beef or tofu in a pan with onion and spice (optional, for variety).
Minutes 30–50: vegetables and carbs
- Sweet potato: cube, oil, salt, paprika, oven (same 200 °C, ~30 minutes — start when the chicken comes out).
- Roast vegetables (broccoli, cauliflower, carrot, onion, capsicum): one tray, 25 minutes.
- Wash leafy greens (spinach, rocket, kangkung), spin dry, store in a paper-towel-lined container.
Minutes 50–70: assembly and storage
- Portion protein, carbs, and vegetables into containers — 4–5 lunch containers + 4–5 dinner containers, or 8 mixed.
- Make a batch of tzatziki (recipe below).
- Hard-boiled eggs into the fridge as snacks.
- Cooked rice into 5 single-serving containers (~150 g cooked = ~50 g dry portion).
Minutes 70–90: the prebiotic-bowl and supplement station
- Pre-portion the bowl powders. A small jar with the prebiotic-bowl ratio — 7 servings of dry mix (protein powder + oats + collagen + glutamine + inulin + creatine). Each morning is one scoop.
- Pre-portion supplements for the week. A 7-day pill organiser, AM and PM compartments, filled once. (stack details below.)
- Wipe down, label containers with dates, done.
Total ingredients on the counter at the end: ~10–12 containers in the fridge (5–6 lunches, 5–6 dinners), a dozen boiled eggs, portioned rice, tzatziki, the bowl-powder jar, the pill organiser.
The 90-minute payoff
90 minutes on Sunday saves you ~30 minutes a day for the next six days (cook time, decision time, cleanup) plus all of the “what should I eat” cognitive load. Net: ~3 hours saved across the week, fewer Grab orders, full macro control. This is by far the highest-ROI hour-and-a-half in the entire weekly schedule.
Cut hacks: wedges, tzatziki, and the low-calorie-full toolkit
A cut is won on satiety, not on math. Six food patterns that maximise satiety per calorie:
Air-fried potato wedges
- 300 g potato, skin on, cut into wedges. 1 teaspoon olive oil, salt, paprika, garlic powder.
- Air fryer at 200 °C, 18–20 minutes.
- Total: ~280 kcal, 7 g protein, 5 g fiber, fills a dinner plate.
Wedges hit "carb craving" satisfaction at much lower calorie cost than chips or fries from the same potato. Pair with tzatziki and you have a meal that feels like cheating and isn’t.
Tzatziki (the cut-friendly sauce)
- 200 g plain Greek yoghurt (full fat or low fat, your call)
- ½ cucumber, grated, squeezed dry
- 1 garlic clove, crushed
- 1 tablespoon lemon juice, salt, fresh dill or mint
Mix. Total: ~150 kcal, ~15 g protein, almost zero fat in the low-fat version. Pairs with wedges, chicken, fish, raw vegetables. Keeps 4–5 days in the fridge.
High-volume soup
- Big pot: 1 onion, 2 carrots, 1 courgette, 1 can diced tomato, 200 g lean ground beef or chicken, 1 can chickpeas, herbs, stock.
- Simmer 25 minutes.
- A huge bowl is ~350 kcal, 30 g protein, 10 g fiber. Re-heats from the freezer in 3 minutes.
The “diet bowl” plate
- 200 g grilled chicken breast
- Massive pile of leafy greens (~150 g)
- ½ cucumber, sliced
- 100 g cherry tomatoes
- 1 teaspoon olive oil + lemon + salt
- 50 g feta or low-fat cheese (optional)
Total: ~450 kcal, 50 g protein, fills a dinner plate. The volume is what matters.
”Zero-calorie” flavour tools
Keep all of these around:
- Mustard, hot sauce, vinegar, soy sauce, fish sauce
- Salsa, kimchi, pickles
- Lemon, lime, fresh herbs
- Spice blends (paprika, cumin, garam masala, dried oregano)
None of these meaningfully affect calories. All of them transform "plain chicken and rice" into "actual food." Cut adherence collapses without flavour.
Sparkling water + black coffee + tea
The “caloric drinks are the silent saboteur” rule. A daily can of regular soda is ~150 kcal × 365 = ~7 kg/year of pure fat-storage potential. Sparkling water, black coffee, plain tea — all near zero calories, all satisfying.
The supplement stack: full iHerb table with RM costs
The actual stack run in this series, sorted by use pattern. Costs and pack sizes are indicative (May 2026, Shopee-listed iHerb). The dose column is per tablet/serving as labelled on the bottle, not necessarily the daily dose.
This stack is layered on top of the food
Nothing in this table is a substitute for the macros or omega-3 inputs. It’s the micronutrient + targeted-support layer that sits on top of a working diet. If your protein is under 1.6 g/kg or your fiber is under 25 g, fix that before adding any of this.
Daily — foundational
| Product | Per-serving dose | Pack size | Pack cost (RM) | Cost per dose (RM) |
|---|---|---|---|---|
| Vitamin C (California Gold) | 1000 mg | 60 tabs | RM 18.00 | RM 0.30 |
| Aged Garlic Extract | 300 mg | 300 tabs | RM 126.00 | RM 0.42 |
| TMG (Betaine) — Nutricost | 750 mg | 120 tabs | RM 40.00 | RM 0.33 |
| Methyl B Complex (BioActive) | 250 mg | 60 tabs | RM 33.00 | RM 0.55 |
| CoQ10 — Doctor’s Best | 400 mg | 180 tabs | RM 301.00 | RM 1.67 |
| D3 / K2 (California Gold) | 125 mcg D3 | 180 tabs | RM 66.00 | RM 0.37 |
| Nicotinamide Riboside (California Gold) | 250 mg | 60 tabs | RM 51.82 | RM 0.86 |
| NAC — Nutricost | 600 mg | 180 tabs | RM 70.00 | RM 0.39 |
| Magnesium Glycinate — Nutricost | 210 mg | 240 tabs | RM 82.00 | RM 0.34 |
| Alpha-GPC — Nutricost | 300 mg | 120 tabs | RM 99.36 | RM 0.83 |
| Pre-workout — Nutricost | 13 g | 1014 g powder | RM 140.00 | RM 0.14 |
| Intra-workout — Nutricost | 15 g | 651 g powder | RM 106.00 | RM 0.16 |
Cycling (rotated in blocks, not daily forever)
| Product | Per-serving dose | Pack size | Pack cost (RM) | Cost per dose (RM) |
|---|---|---|---|---|
| Astragalus Root — Nutricost | 550 mg | 240 tabs | RM 55.00 | RM 0.23 |
| TUDCA — Nutricost | 250 mg | 60 tabs | RM 101.00 | RM 1.68 |
| DIM — Nutricost | 300 mg | 120 tabs | RM 75.75 | RM 0.63 |
| Zinc — Now | 50 mg | 120 tabs | RM 42.00 | RM 0.35 |
| Boron — Nutricost | 5 mg | 240 tabs | RM 58.00 | RM 0.24 |
Occasional / situational
| Product | Per-serving dose | Pack size | Pack cost (RM) | Cost per dose (RM) | When to use |
|---|---|---|---|---|---|
| Dihydroberberine — Nutricost | 200 mg | 60 tabs | RM 102.00 | RM 1.70 | High-carb meals; glucose-spike control |
| Melatonin — Nutricost | 20 mg | 240 tabs | RM 51.00 | RM 0.21 | Sleep series — lowest effective dose, not nightly |
| Apigenin — Nutricost | 50 mg | 180 tabs | RM 80.00 | RM 0.44 | Pre-sleep, modest estrogenic-balance evidence |
| Ashwagandha — Nutricost | 600 mg | 120 tabs | RM 61.14 | RM 0.51 | Stress-load blocks; cycle off periodically |
Cycling / cutting (use during cut phases only)
| Product | Per-serving dose | Pack size | Pack cost (RM) | Cost per dose (RM) | Notes |
|---|---|---|---|---|---|
| Yohimbine — Nutricost | 5 mg | 240 tabs | RM 69.75 | RM 0.29 | Fasted-state stubborn fat; cardiovascular caveats |
| Coleus Forskohlii — Swanson | 400 mg | 60 tabs | RM 37.00 | RM 0.62 | cAMP/lipolysis support; modest evidence |
Reading the stack
Three patterns worth flagging:
- Foundational layer. Vitamin C, D3/K2, B-complex, magnesium, NAC, garlic, omega-3 (from food + a capsule). These are the "you almost certainly aren't getting enough" basics for adults in Malaysia, and they're cheap. Even on a tight budget, this is the first ~RM 30/month sub-stack worth running.
- Performance + recovery layer. Pre/intra-workout (electrolytes + carbs + caffeine + creatine equivalents), CoQ10, TMG, alpha-GPC, NR. These are the “you train hard, here’s the support” layer. They add up financially; pick by goal, not by completeness.
- Cycling and cutting layers. Astragalus, TUDCA, DIM, Zinc, Boron, Yohimbine, Coleus, Dihydroberberine — these are situational. Astragalus, TUDCA, DIM cross-link directly with PE Part 4.2’s ancillary discussion; the cut-only items only run during fat-loss phases. Running the cycling layer continuously is mostly wasted money.
A reasonable monthly budget for the whole stack at full deployment runs roughly RM 200–300/month, with the cycling and cutting items adding on top during the relevant phases. ==This is the PE cost article pattern: the supplements are not the cheap recurring layer, but they have the best per-RM impact on the markers when food and training are already locked in.==
Part 5 Takeaways
Key concepts to internalize
- One prep day, six execution days. Sunday’s 90 minutes saves the week.
- Weekly grocery RM 280–360 for one lifter eating well; eggs + chicken + fish + greens + rice/oats/potato + the powder mix is the core.
- 4 eggs/day, minimum, for protein, fat, and especially choline (~600 mg/day from 4 eggs alone).
- Salmon 2× per week + mackerel/sardines + occasional tamago + a fish-oil capsule delivers the omega-3 floor.
- The OTG + HK SPI powder blend (60 g OTG + 40 g HK, twice a day) gives ~158 g protein/day from powder for ~RM 440–480/month — roughly RM 100/month cheaper than whey-only.
- Cut hacks are about satiety, not math. Air-fried wedges, tzatziki, big-volume soups, leafy salad bowls, zero-calorie flavour tools, sparkling water/coffee/tea.
- The supplement stack is the layer on top of food. Foundational layer first (D3/K2, mag, NAC, B-complex, garlic, omega-3). Performance and cycling layers by goal. ~RM 200–300/month at full deployment.
Your Baseline Task List
This is the series finale, so the task list is the full operating system:
- Pick your prep day (Sunday default). Block 90 minutes on your calendar this week.
- Buy the grocery list this week. Use the RM ranges above as a sanity check. Adjust to your goals (cut/bulk/maintenance).
- Build the egg habit. 4 eggs/day, minimum. Boil a dozen on prep day, fry the rest fresh.
- Start the OTG + HK SPI blend (or your local equivalent). Pre-mix once a week, one scoop = one shake.
- Run the prebiotic-bowl morning routine from Part 3 for 14 consecutive mornings.
- Order the foundational supplement layer from iHerb. Don’t order the whole stack on day one; start with D3/K2, magnesium glycinate, NAC, B-complex, garlic, plus your fish oil. Add the next layer in a month if you want it.
- Set up a 7-day AM/PM pill organiser and fill it on prep day with everything you’re actually taking.
- Take the baseline photo, tape measurement, and weight that Part 1 called for if you haven’t yet. The system runs on the dashboard.
The end of the series
Macros are set (Part 2), gut and omega-3 are set (Part 3), calories are steered (Part 4), the operating system is built (this article). The series feeds back into Blueprint Part 1.0 (biomarkers — every lever you pulled here shows up in those numbers within 8–12 weeks) and forward into PE Part 5.0 (the enhanced bulk and cut layer rests on this nutrition foundation). Nutrition is the fuel lever; the rest of the project — Fit, Healthy, Cognitive — runs on it.
Disclaimer
This article is nutrition and harm-reduction education, not medical advice. Many supplements in the table above interact with medications (yohimbine + SSRIs / cardiovascular meds; melatonin + sedatives; magnesium + some antibiotics; DIM + hormonal medications; NAC + nitrates). Egg intake at 4+/day is well-tolerated in most healthy adults but the “hyper-responder” subset exists. Run any new stack past a clinician if you take prescription medications, have any cardiovascular or kidney condition, are pregnant, or are managing a chronic illness. Vendor prices are illustrative and shift constantly — verify before purchase.
Sources & references
Footnotes
-
Institute of Medicine (1998), “Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline” — established the Adequate Intake for choline at 550 mg/day for adult men and 425 mg/day for adult women; the 2017 NHANES analysis showed mean intake far below AI across US adults, and similar patterns hold across Western dietary surveys. nap.nationalacademies.org/read/6015. ↩
-
Drouin-Chartier, J.P. et al. (2020), “Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis,” BMJ 368:m513 — across ~1.7 million person-years of follow-up, moderate egg consumption (up to ~1/day) was not associated with cardiovascular disease risk; effect on serum cholesterol was small and offset by population-level dietary fat changes. bmj.com/content/368/bmj.m513. For the hyper-responder phenotype, see Fernandez, M.L. (2012), “Rethinking dietary cholesterol,” Current Opinion in Clinical Nutrition and Metabolic Care 15(2):117–121. ↩