Setting Up Cronometer For A Plant-Based Diet

Cronometer is a tool that can be used to track nutrient consumption and set targets for a plant-based diet. While Cronometer has default settings, these targets can be manually changed to suit an individual's needs and preferences. For example, the default settings can be adjusted to reflect the fact that plant proteins are less bioavailable than animal proteins, and that phytates in plant foods can reduce zinc absorption. However, it is important to note that no app can provide a completely accurate picture of nutrient intake, and that blood work is necessary to truly understand an individual's nutrient levels.

How to set up macros for a plant-based diet

Setting up your macros for a plant-based diet is a great way to ensure you are getting the right balance of nutrients. Macros, or macronutrients, are the three main categories of nutrients your body needs in large quantities: proteins, carbohydrates, and fats.

Step 1: Understanding Macros

First, it's important to understand the role of each macronutrient. Carbohydrates are the brain's preferred source of energy, and fiber from whole carb sources promotes a healthy gut. Fat is used for energy storage, cell health, and protecting organs, as well as helping to absorb some vitamins. Protein builds and repairs tissues and muscles and maintains our body structure.

Step 2: Determine Your Calorie Goal

The number of calories you consume each day will depend on your health goals. If you are trying to manage or reverse a disease, it is recommended to get 80% of your calories from carbohydrates, 10% from fat, and 10% from protein. For healthy individuals, a ratio of 74% carbohydrates, 13% fat, and 13% protein is suggested.

Step 3: Calculate Your Macros

To determine how many grams of each macro you need per day, start by calculating your calorie goal as a percentage. For example, if your goal is 2000 calories per day, and you are aiming for 50% carbs, 20% protein, and 30% fat, you would do the following calculations:

• Carbohydrates (50% of 2000 calories): 1000/4 (since carbs have 4 calories per gram) = 250g per day
• Fat (30% of 2000 calories): 600/9 (since fat has 9 calories per gram) = 67g per day
• Protein (20% of 2000 calories): 400/4 (since protein has 4 calories per gram) = 100g per day

Step 4: Track Your Food

You can use a food scale or measuring cups/spoons to measure your food portions. There are also many apps available that can help you track your food intake, such as Cronometer, MyFitnessPal, or Lifesum.

Step 5: Make a Plan

It is helpful to plan your meals in advance to ensure you are meeting your macro goals. You can also use a "good, better, best" approach if you are feeling overwhelmed by the numbers. "Best" would be sticking to your plan, "better" would be hitting your protein and calorie goals, and "good" would be hitting your calorie goal within a 100-calorie range.

Remember that everyone's bodies and needs are different, so you may need to adjust these guidelines based on factors like activity level, age, and specific health goals.

How to track amino acids

Tracking amino acids is an important part of ensuring you are getting enough protein on a plant-based diet. Here is a step-by-step guide on how to do this using Cronometer:

Step 1: Understand Amino Acids and Protein

First, it is important to understand the relationship between amino acids and protein. Amino acids are the building blocks of protein, and there are 20 different types of amino acids that can be combined to form a protein. Of these 20, 9 are considered essential amino acids, meaning they cannot be produced by the body and must be obtained from food. When it comes to protein sources, animal products are considered "complete" proteins, meaning they contain all the essential amino acids. On the other hand, plant-based proteins may be lacking in certain essential amino acids, particularly lysine, which is referred to as the "limiting amino acid" in a plant-based diet.

Step 2: Set Up Cronometer

To set up Cronometer for tracking amino acids, follow these steps:

• Sign up for a Cronometer account if you don't already have one.
• Go to the "SETTINGS" tab and then click on "TARGETS."
• Scroll down to the "Nutrient Targets" section, which will allow you to customize your targets for specific nutrients.
• For amino acid tracking, pay particular attention to the essential amino acids, especially lysine.
• You can adjust your targets based on recommendations from healthcare professionals or your own personal preferences.
• If you are specifically interested in tracking amino acids, consider using nutrition data sourced from NCCDB (National Cancer Institute's Nutrient Database) to get the most comprehensive information.

Step 3: Include Lysine-Rich Foods in Your Diet

To ensure you are getting enough lysine on a plant-based diet, include the following foods in your daily meals:

• Beans
• Lentils
• Soy products (tofu, tempeh, soy beans, edamame)
• Seitan
• Quinoa
• Pumpkin seeds

Step 4: Monitor and Adjust

Finally, remember that Cronometer is a tool to help you track your nutrient intake, but it is not perfect. The nutrient values in foods are averages, and absorption rates can vary depending on the individual and other foods consumed. Therefore, it is important to monitor your health and adjust your diet as needed. Consider getting blood work done to accurately assess your nutrient levels and work with a healthcare professional to ensure you are meeting your nutritional needs.

How to set nutrient targets

To set up nutrient targets on Cronometer for a plant-based diet, log into the app and go to "Settings" and then "Targets".

Under "Nutrient Targets", you will find various subcategories. The default Cronometer settings are in line with the Plant-Based Doctors' recommendations. However, you can customise these targets based on your specific needs and requirements.

• Vitamin B12: Set a target of 50 mcg and include a reliable source of vitamin B12 in your diet. You can meet your vitamin B12 needs through daily supplements or fortified foods such as vitamin B12-fortified breakfast cereals, plant milk, and nutritional yeast.
• Vitamin D: Leave the target at the default or set it to 0. Vitamin D is produced by your body when exposed to sunlight. To know if you need an alternative source, get your blood work done. Otherwise, a general recommendation is to supplement with 600 IU to 2,000 IU of vitamin D.
• Calcium: Set a minimum target of 525 mg or 600 mg.
• Iron: Set a target of 1-2 mg. However, dietary targets may not be useful. Menstruating women should monitor their iron levels and get blood work done every few years to determine their iron status. Men should be screened for iron overload disease.
• Sodium: Set a maximum target of 1500 mg.
• Added Sugar: You can set this to 0 g if you want to avoid processed sugar in your diet.
• Omega-3: Set a target of 250 mcg for women and 1.6 g for men.
• Omega-6: Ensure that your intake is no more than four times your Omega-3 intake. Maintaining the right ratio between Omega-3 and Omega-6 is crucial.
• Cholesterol: Set a target of 0 g, as a plant-based diet excludes animal products and cholesterol.
• Protein: The average woman needs about 46 grams of protein per day, while the average man needs about 56 grams. This equates to approximately 10% of calories or 0.8 grams of protein per kilogram of lean body mass.

It is important to note that these targets are general guidelines, and individual needs may vary. Consult a healthcare professional or a dietitian for personalised advice.

How to get 100% targets on a vegan diet

To set up Cronometer for a plant-based diet, you can follow these steps:

• Go to Settings and then Targets to update your Macro Profile. Here, you can set your macronutrient goals, such as 80% Carbohydrates, 10% Fat, and 10% Protein if you are managing a disease, or a slightly lower ratio of 74% Carbohydrates, 13% Fat, and 13% Protein if you are otherwise healthy.
• Scroll down to "Nutrient Targets" and set your targets for specific nutrients. For example, for Vitamin B12, a reliable source such as a daily supplement or fortified foods like vitamin B12-fortified breakfast cereals, plant milks, and nutritional yeast is recommended.
• For Vitamin D, blood work is essential to determine if you need an alternative source, as it is typically made by your body when exposed to the sun. Otherwise, a general recommendation is to supplement with 600 IU to 2,000 IU of Vitamin D.
• Set a minimum target of 525 mg for Calcium, and 1-2 mg for Iron. Menstruating women should be aware of the signs of anemia and get their iron status checked every few years, while men should be screened for iron overload disease.
• Set a maximum target of 1500 mg for Sodium and 0 g for Added Sugar, if you want to avoid processed sugar.
• Set your targets for Omega-3 and Omega-6, keeping in mind that Omega-6 should be no more than four times your Omega-3 intake.
• Since you are following a vegan diet, set your Cholesterol target to 0 g, as you are not consuming any animal products.
• Set your Protein target based on your gender and individual needs. For example, an average woman needs about 46 grams of protein per day, while an average man needs about 56 grams. This translates to about 10% of calories or 0.8 grams of protein per kilogram of lean body mass.

Now, getting 100% targets on a vegan diet may be challenging, but it is possible. Here are some tips to help you achieve that:

• Include a variety of plant-based protein sources in your diet, such as beans, pulses, chickpeas, kidney beans, quinoa, spirulina, hemp seeds, nuts (soaked for better absorption), and even protein powder in your smoothies. Tofu and tempeh are also surprisingly high in protein.
• Consider taking supplements for Vitamin B12, Vitamin D, and possibly Iron, especially if your diet is not meeting your nutrient requirements.
• Fortified plant-based foods can also help boost your nutrient intake. Look for fortified breakfast cereals, plant milks, and nutritional yeast.
• If you are concerned about getting enough iron, vary your protein sources beyond pulses. Include eggs, soy, or seitan in your diet, as these tend to be richer in iron.
• Ensure you are choosing the most generic food options from Cronometer's database, as these tend to have more comprehensive nutrient information.
• Keep in mind that the default targets in Cronometer may not be suitable for everyone. You can customise your targets based on the recommendations of a healthcare professional or your personal preferences.
• Finally, remember that no app can give you a completely accurate picture of your nutrient intake. The nutrient values in foods are averages, and individual absorption rates can vary depending on your health and the combination of foods you eat. Blood work is the most accurate way to determine your nutrient levels and absorption.

How to set up Cronometer for a vegan diet without Gold

Cronometer is a nutrition tracking app that can be used to monitor a vegan diet. The app can track up to 84 different nutrients, including macro and micronutrients, and can also track eating patterns such as vegan diets.

To set up Cronometer for a vegan diet without Gold, follow these steps:

• Download the Cronometer app or access it on the web.
• Create your profile by answering questions about your height, weight, birthday, and sex.
• Go to the "SETTINGS" tab and then "TARGETS" to update your Macro Profile.
• Set your macronutrient goals: On a Whole Food Plant-Based diet, the recommended goals are 80% Carbohydrates, 10% Fat, and 10% Protein.
• Scroll down to "Nutrient Targets" and customize your targets accordingly.
• B12: Set a target of 50 mcg and include a reliable source of vitamin B12 in your diet, such as supplements or fortified foods.
• Vitamin D: Leave the target at the default or set it to 0. While vitamin D targets are not useful, exposure to sunlight and blood work will help determine your needs.
• Calcium: Set a minimum target of 525 mg or 600 mg.
• Iron: Set a target of 1-2 mg. However, dietary targets may not be useful, especially for menstruating women who should be aware of anemia signs and get regular blood work.
• Sodium: Set a maximum target of 1500 mg.
• Added Sugar: Set to 0g if you want to avoid processed sugar in your diet.
• Omega-3: Set a target of 250 mcg for women and 1.6 g for men.
• Omega-6: Ensure that your intake is no more than 4 times your Omega-3 intake to maintain a healthy ratio.
• Cholesterol: Set to 0g, as a vegan diet contains no animal products and, therefore, no cholesterol.
• Protein: Set a target of about 10% of calories or 0.8g of protein per kilogram of lean body mass. An average woman needs about 46 grams, while an average man needs about 56 grams.

You can also manually change your macro targets in the settings under "Profile + Targets" on the web app or "Targets -> Macronutrient Settings" on the mobile app. Additionally, tracking amino acids is important for closely monitoring protein consumption, and using nutrition data sourced from NCCDB can provide more information.

Frequently asked questions