I like to check that I’m getting all my nutrients in every so often, so I’ll add all of my food into the Chronometer app for a few days and see what I might be missing.
The results are really interesting and show you what you need more of and which foods are giving you the most nutrients. From using Chronometer I’ve learnt that I don’t need to be supplementing anything except Vitamin D. So I’m no longer having B12 supplements (just a serving of nutritional yeast a day – delicious sprinkled on anything savoury!). I’m also easily exceeding my protein requirements every day, so no longer going to bother purchasing protein powders!
Results from an average day for me are below:
Some foods that provided lots of my requirements and which I’ll be getting into my diet more often are:
- Flaxseed, chia seeds, pumpkin seeds and sunflower seeds for Omegas 3 and 6;
- Nutritional yeast for B12 and zinc;
- Vegetables generally for vitamins A and C – butternut squash is very high in vitamin C btw;
- Almonds for vitamin E;
- Almond milk, black beans, okra, pak choi, cumin seeds and sesame seeds for calcium; and
- Cumin seeds, sesame (especially black sesame) seeds, black beans and turmeric for iron.
Based on this, I’m now having a serving of nuts and seeds as a snack everyday and buying lots of okra, pak choi and black beans so we’re having those a few times a week.
I also thought it would be interesting to see how this compares to what you may call a healthy non-vegan diet – to see how different they would be nutritionally. So I input (1) cereal with cow’s milk for breakfast, (2) a banana and cereal bar as snacks, (3) toast with poached eggs, avocado and spinach for lunch; and (4) chicken with boiled potatoes and vegetables for dinner, followed by a yoghurt. In short, the results were not drastically different and interestingly, this diet was also very low on Vitamin D (suggesting we should all be supplementing Vitamin D in the winter months when we don’t get very much from the sun). It was also lower on Omegas 3 and 6, fibre and vitamin C than the plant-based diet. Results below:
I would definitely recommend anyone (vegan or not) using this app to see how their diet is doing nutritionally.