Customizing Cronometer For Vegans: A Step-By-Step Guide

Cronometer is an in-depth nutrition tracking app that can be customized to suit a vegan diet. The app allows users to log their daily food consumption and exercise activities, providing a comprehensive snapshot of their nutrition. This can be particularly useful for vegans who need to ensure they are getting all the necessary nutrients. Cronometer allows users to track their intake of proteins, fats, carbohydrates, vitamins, and minerals, and also syncs with various fitness trackers and health apps. The app offers a high level of customization, with the ability to manually enter nutritional details or use the barcode scanning feature to look up foods. Users can also create custom charts to correlate nutrients and biometrics over time and set different macro targets for each day of the week.

Micronutrient targets

As a vegan, it is important to pay attention to the following nutrients:

• Protein — The recommended dietary allowance for protein is 0.8 g/kg/day. However, plant protein is slightly less absorbed, so vegans should aim for 1 g of protein per kg per day. This is around 60-65 g for females and 75-80 g for males. Good sources of plant-based protein include beans, lentils, soy, seitan, quinoa, and pumpkin seeds.
• Iron — Vegans will need slightly more than the RDA of 8 mg for males and 18 mg for females. Having vitamin C with a meal can increase iron absorption.
• Vitamin B12 — This should be supplemented, although you can make vitamin B12 in your skin by exposing it to UV light, provided you don't live in a northern climate.
• Vitamin D — This should be supplemented, although you can make vitamin D in your skin by exposing it to UV light, provided you don't live in a northern climate.
• Zinc — Phytates in plant foods reduce zinc absorption, so vegans may need up to 50% more zinc than the recommended amount.
• Omega-3s — It is recommended to increase your omega-3s intake by 2,000 mg as extra caution if you are not taking DHA. You can get omega-3s from ground flax.
• Vitamin A — Only animal foods have pre-formed vitamin A, but you can get carotenoids from carrots, sweet potatoes, and other orange vegetables.

Macronutrient targets

The Cronometer app allows you to customise your macronutrient targets to suit your dietary needs. The default settings are based on the USDA Dietary Reference Intakes, but you can also choose from a few preset options based on specific diet patterns (High Fat/Ketogenic, Zone, Even, Paleo, LFRV) or set a custom ratio.

If you are following a vegan diet, you can manually adjust your macronutrient targets to ensure you are getting the right balance of nutrients. Here are some tips for setting your macronutrient targets in Cronometer for a vegan diet:

• Protein: The adult Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg/day, but this may be slightly higher for those on a plant-based diet as plant protein is less easily absorbed. It is recommended that vegans aim for an intake of 1 g of protein per kg per day, which is around 60-65 g for females and 75-80 g for males. Vegan sources of protein include beans, lentils, soy, seitan, quinoa, and pumpkin seeds.
• Iron: Vegans need to ensure they are getting enough iron, as heme iron from meat is more easily absorbed than non-heme iron from plant sources. It is recommended that vegans aim for slightly higher than the RDA of 8 mg for males and 18 mg for females. Including vitamin C in a meal can increase the absorption of non-heme iron.
• Vitamin B12: Vitamin B12 is not found in vegan diets, so it is important to include a supplement or eat foods fortified with B12, such as nutritional yeast.
• Vitamin D: Vitamin D is another nutrient that may need to be supplemented in a vegan diet, especially if you live in a northern climate. You can also make vitamin D in your skin by exposing it to UV light.
• Zinc: Phytates in plant foods can reduce zinc absorption, so it is recommended that vegans increase their zinc intake by about 40%.
• Omega-3s: It is recommended that vegans increase their omega-3 intake by 2,000 mg, especially if not taking DHA supplements. Ground flax is a good source of omega-3s.
• Vitamin A: Cronometer has changed its settings for vitamin A, and now displays the RDA in retinol activity equivalents (RAE). Only animal foods contain pre-formed vitamin A, which is different from carotenoids found in plant foods like carrots, sweet potatoes, and other orange vegetables.

Remember that these are general guidelines, and your individual needs may vary. You can always consult a healthcare professional or a registered dietitian to get personalised advice.

Customising nutrient targets

Cronometer is a nutrition tracking app that allows users to gain more control over their health by offering detailed insights into macro and micronutrient intake. The app is particularly beneficial for vegans as it allows them to ensure they are getting all the necessary nutrients. Cronometer has a user-friendly interface and is available on both mobile and desktop versions.

The app offers a high level of customisation, allowing users to tailor the platform to their dietary needs. Users can manually enter the nutritional details of their preferred vegan snacks or use the convenience of the barcode scanning feature (available with the premium version). Cronometer also allows users to create custom charts to correlate nutrients and biometrics over time.

• Protein: Set a custom target for protein, aiming for at least 1 gram per kg per day. Include a source of plant-based protein at each meal and snack to help stay full for longer and support weight loss. Examples of plant-based protein sources include beans, legumes, tofu, tempeh, seitan, quinoa, spirulina, hemp seeds, nuts, and protein powder.
• Iron: Vegans may need slightly higher iron intake than the RDA of 8 mg for males and 18 mg for females. Include iron-rich foods such as beans, lentils, spinach, and fortified plant milk in your diet. Vitamin C enhances iron absorption, so consider pairing iron-rich foods with vitamin C-rich foods like citrus fruits or bell peppers.
• Vitamin B12: Vitamin B12 is not found in vegan diets, so it is recommended to supplement with 1000 mcg 2-3 times per week or include fortified foods like nutritional yeast in your diet.
• Vitamin D: Vitamin D is another nutrient that may need to be supplemented or obtained through exposure to UV light if you live in a region with sufficient sunlight. Aim for 1000 IU per day.
• Zinc: Phytates in plant foods can reduce zinc absorption, so it is recommended to increase the zinc target by about 40%. Include zinc-rich plant foods like legumes, seeds, and nuts in your diet.
• Omega-3s: Increase the omega-3 target by 2000 mg as a precautionary measure, especially if you are not taking DHA supplements. Ground flaxseeds are a good source of omega-3s.
• Vitamin A: Ensure you are getting enough pre-formed vitamin A, which is only found in animal foods. Include orange-coloured vegetables like carrots and sweet potatoes, which are rich in carotenoids, in your diet.

Tracking nutrition

The Cronometer app has an in-built food diary that comes pre-loaded with a vast array of foods, making it easy to log your daily meals and keep track of your nutrient intake. You can also use the app to track your calorie expenditure by logging your exercise activities.

For more tailored insights, you can upgrade to Cronometer Gold, which provides additional tracking options for body fat percentage, heart rate, and fasting periods. The premium version also includes a barcode scanning feature, allowing you to easily add nutritional details for packaged foods that are not already in the database.

Cronometer is a useful tool for anyone seeking to gain control over their nutritional intake and ensure they are getting all the necessary nutrients on a vegan diet.

Using Cronometer for vegan weight loss

Cronometer is a useful tool for tracking your food, exercise, and health metrics. Here are some tips for using Cronometer to support your vegan weight loss journey:

• Set up your account: Sign up for a free Cronometer account and provide information such as your weight, height, age, gender, and activity level. This will help calculate your basal metabolic rate (BMR) and maintenance calories, which are important for weight loss.
• Choose the right diet settings: Cronometer offers preset diet options such as High Fat/Ketogenic, Zone, Even, Paleo, and LFRV. You can also set custom ratios for carbohydrates, proteins, and fats. If you're following a vegan diet, you may need to customise your settings to ensure you're getting the right balance of nutrients.
• Track your calories: Weight loss occurs when you consume fewer calories than you burn. Use Cronometer to track your calorie intake and ensure it's below your maintenance level. Be careful not to under-report your calorie intake or over-report your activity level, as this can impact your weight loss progress.
• Focus on whole foods: While there are many processed vegan options available, a whole-food, plant-based diet is generally healthier and more supportive of weight loss. Aim to include a variety of unprocessed fruits, vegetables, whole grains, legumes, tofu, and tempeh in your meals.
• Prioritise fibre and protein: Fibre and protein can help you feel fuller for longer, reducing overall calorie intake. Include a source of plant-based protein at each meal and snack, such as beans, lentils, tofu, tempeh, seitan, quinoa, and nuts.
• Supplement wisely: A vegan diet may require supplementation for certain nutrients like vitamin B12, vitamin D, and iodine. Consult with a healthcare professional or a registered dietitian to determine if you need any additional supplements to support your weight loss journey.
• Stay consistent: Weight loss takes time and consistency. Use Cronometer regularly to track your progress and make adjustments as needed. Remember that short-term fluctuations in weight can occur due to factors like water retention and digestive status. Focus on long-term trends rather than daily changes.
• Seek professional support: If you're unsure about how to use Cronometer effectively for weight loss, consider consulting with a registered dietitian or a healthcare professional. They can provide personalised advice and help you make informed decisions about your diet and weight loss plan.

Remember, weight loss is a journey, and it may take time to see results. Be patient, consistent, and kind to yourself throughout the process.

Frequently asked questions