I take a vit d and b12 supplement and eat kelp every other day for iodine. I set the protein and fat to what I think is the minimum so that they're always red.
by Simple_Owl
5 Comments
Aging_On_
What are you actually eating?
The numbers might be good…
But shifting to a whole food plant based diet means focusing on the actual food, not the numbers
Upper-Ad9228
what app are you using?
astonedishape
Where did you come up with the minimums for protein and fat? 50g of protein is very low, especially as you mentioned you’re underweight.
What is your weight, height and activity level?
When you setup Cronometer did you not input these three things, and also your target weight? Have you deliberately lowered the targets from their recommended amounts or have you not inputted your information?
And you mentioned you only occasionally have lentils. You should eat (cooked) legumes daily. Tofu doesn’t have to be cooked. I would also cook the carrots and broccoli for better nutrient absorption. And I’d switch to soy milk, it’s the most nutritious.
A plant based diet requires eating a large volume of food, compared to the junk you were eating before, especially if you’re underweight. I eat potatoes or sweet potatoes daily. No need to only have them occasionally.
What’s the brand of oat cereal? It looks like it or the bread has 10g added sugar? Better to just eat oats that you make yourself. Fortified cereal plus your B12 supplement has you at 9000% the DV. You’re too low on carbs and still didn’t 100% vitamin D with the supplement.
Check out the NutritionFacts.org app The Daily Dozen for a checklist of things you should eat daily.
Dr Greger recommends staying away from kelp as it has way too much iodine. Switch to nori sheets or dulse flakes.
I’d also supplement algae oil for marine omega-3s DHA & EPA and maybe a multivitamin to take the place of the b12 for things like choline and biotin.
You mentioned you don’t like cooking but getting an instant pot can be a game changer for this diet and it’s so much easier than stove/oven cooking. Also an air fryer/toaster oven, a microwave and a blender. That’s all you need.
ddplantlover
You’re missing one very important nutrient there: iodine, super important for thyroid health and a whole bunch of things, if you’re using Cronometer you can add it in settings
5 Comments
What are you actually eating?
The numbers might be good…
But shifting to a whole food plant based diet means focusing on the actual food, not the numbers
what app are you using?
Where did you come up with the minimums for protein and fat? 50g of protein is very low, especially as you mentioned you’re underweight.
What is your weight, height and activity level?
When you setup Cronometer did you not input these three things, and also your target weight? Have you deliberately lowered the targets from their recommended amounts or have you not inputted your information?
And you mentioned you only occasionally have lentils. You should eat (cooked) legumes daily. Tofu doesn’t have to be cooked. I would also cook the carrots and broccoli for better nutrient absorption. And I’d switch to soy milk, it’s the most nutritious.
A plant based diet requires eating a large volume of food, compared to the junk you were eating before, especially if you’re underweight. I eat potatoes or sweet potatoes daily. No need to only have them occasionally.
What’s the brand of oat cereal? It looks like it or the bread has 10g added sugar? Better to just eat oats that you make yourself. Fortified cereal plus your B12 supplement has you at 9000% the DV. You’re too low on carbs and still didn’t 100% vitamin D with the supplement.
Check out the NutritionFacts.org app The Daily Dozen for a checklist of things you should eat daily.
Dr Greger recommends staying away from kelp as it has way too much iodine. Switch to nori sheets or dulse flakes.
https://nutritionfacts.org/video/the-healthiest-natural-source-of-iodine/
I’d also supplement algae oil for marine omega-3s DHA & EPA and maybe a multivitamin to take the place of the b12 for things like choline and biotin.
You mentioned you don’t like cooking but getting an instant pot can be a game changer for this diet and it’s so much easier than stove/oven cooking. Also an air fryer/toaster oven, a microwave and a blender. That’s all you need.
You’re missing one very important nutrient there: iodine, super important for thyroid health and a whole bunch of things, if you’re using Cronometer you can add it in settings
Bodyweight?