If you use Cronometer religiously, you can find out what your diet is deficient in, and then make the adjustment either with foods that have the missing nutrient or with supplements. Without Cronometer, you won’t know. For instance, I now know that I’m routinely deficient in iodine, choline and lysine and often low in calcium.
Cronometer even has a function where you plug in the missing nutrient, and it will tell you the top 25 foods that contain it.
The seeds in oranges are also high in Vitamin C.
All the oils, including olive oil, are considered processed foods that don’t have enough nutrition to justified their excessive calories from all that pure and concentrated fat, so most plant-based eaters avoid or minimize oils (for instance, instead of cooking with oils, use vegetable broth or even water). Instead of olive oil, eat actual olives instead — they have those good fats (monounsaturated) but also the very beneficial fiber.
Tofu from non-GMO soy is a high quality source of protein, despite what the meat industry would have you think about soy products. The magic of tofu is that it marinates in whatever foods you want to use — I use it for curry/turmeric/pepper.
Consider getting that particular combination, turmeric/pepper, into your daily diet for health purposes. Turmeric without some pepper is absorbed by the body less efficiently so you don’t get all the health benefits.
Have lost 30 lbs. in about 12 months with 19:5 intermittent fasting and the GBOMBS diet. The weight loss also has targeted fat, that is, ketones, so my waistline has gone down noticeably.
Cronometer has been a valuable tool because it helps me not go over a calorie limit each day, and I can manage each day’s intake so that I come in a little under the number of calories it says I should be eating for my age and activity level — I never before knew what that number was. Cronometer also has given me a much better sense of how caloric each food actually is.
Don’t even think about 19:5 intermittent fasting anymore because it is just the way I eat. Losing the weight slowly over that 1 year period has been easy to do. I haven’t felt like I’ve been missing out on food at all, but the focus has been on nutritionally dense food. No processed food at all, 98% plant based, a very small amount of meat (white meat/turkey, which is very lean meat and low in saturated fat) each day. Lots of leafy greens, cruciferous vegetables, and beans.
One thing that has become very obvious to me with Cronometer is that everyone should be taking a general vitamin pill, as it is so common to be deficiency in many of the micronutrients when one doesn’t take such a pill. So it’s just a kind of insurance policy to avoid those several likely deficiencies, which you won’t even know you have without using such a tool.
Vitamin Pills and Fat
When you take a vitamin pill, you should do it with some food and particularly with food that has some fat, as this will improve digestion and absorption of the vitamins.
I’ve discovered the protein issue with a vegan diet is more nuanced than is commonly realized. Yes, a well rounded vegan diet will give you plenty of overall protein. But if you use cronometer every day and see how such a well rounded vegan diet breaks down relative to each of the essential amino acids (essential in that you have to get them from food, the body doesn’t make them), then you will see that one is often chronically short of lysine and somewhat short of leucine despite the well rounded plant-based diet. So a more sophisticated question for the vegan diet, isn’t where do you get your protein, but how do you get the RDAs for those two specific essential amino acids? Lysine in particular is a serious problem for vegans imo.
I’ve been on a straight, plant-based vegan diet (Joel Fuhrman’s GBOMBS) for the last few years, but this experience with conometer has made me modify it to include a small amount of turkey to address the lysine/leutine issues. Interestingly enough, even with the addition of a small amount of turkey, my lysine and leucine numbers still come in somewhat below their RDAs, which makes me think the change was even more justified. Now I call myself an “almost vegan,” due to this modification to my diet.
Small gourmet red potatoes. Wash and cut in half. In a big bowl, pour balsamic vinegar, apple cider vinegar, mustard, almond flour, curry powder, and stir. Put the halved potatoes in bowl and swirl with your hands (this is the fun part, a la playing in mud when you were a kid) until they are thoroughly soaked. Put potatoes smooth side down on a large baking pan with parchment paper. Sprinkle on rosemary and sesame seeds. Bake at 425 degrees for 35 minutes. Eat some hot that day but put the rest in a paper towel lined container and put in frig. Eat the rest cold for the rest of the week. Tart taste with a lingering curry aftertaste and toasty from the sesame seeds and the almond flour.
Are You Deficient?
If you use cronometer.com, a free service, you can see exactly what your micronutrient profile is each day. No guessing whether you are deficient or excessive in anything. If you are into nutrition, it’s kind of fun. I’ve discovered I can be regularly deficient in lysine, iodine, and choline. Had no clue about this before using cronometer.
Getting a lot of new information from using Cronometer daily. I now know that to just maintain my current weight is 2158 calories per day. My macro ratios looks something like 55% protein, 30% fat (while keeping saturated fat below 10 grams a day — my goal), and 15% protein. My individual amino acids look very good with just 15% protein with the exception of lysine. I’m regularly low in lysine. Not sure what to do about that. As for my vitamins and micronutrients, iodine is an issue and I’m eating seaweed now daily, but choline is another problem. Almost always low in choline despite being super high in just about everything else. I may start taking a choline supplement. As a vegan, don’t want to start eating hard boil eggs to solve this problem.
I have been tracking everything I eat for 7 days now in Cronometer, and it shows that my deficiencies are B12, iodine, and choline. So when they ask a vegan like me where do you get your protein (I get plenty of the essential amino acids and with only a 12% macro for protein), they should instead be asking where do you get your B12, iodine (no fish), and choline (no eggs). I already supplement with a B12 pill and have added either kept or seaweed to my diet for the iodine. Am considering adding a supplement for the choline. I read that choline deficiency can lead to fatty liver, and that choline deficiency is common.