Ok so Im keeping track of my daily eats and have noticed that my daily nutritional targets arent met... but im always eating enough cals? What does that mean? Im almost 6 months along and Im wonder if im doing something wrong? Thanks ahead of time. I eat over 1900 cals a day!
1st of all, only 1900 is not nearly enough for most people. you are most probably not getting enough. just because cron-o-meter says that's what you need it doesn't mean it is so. what you should be getting is 2500kcal at least. i wouldn't recommend anyone with your age to get less than thata.
2nd: it is certainly possible to get enough cals and still not meet all of your nutritional requirements, even on a low-fat raw vegan diet. no one said getting enough cals from fruit gives you guaranteed sufficient nutrition. that is why it is necessary to either (1) eat plenty of greens to fulfill your nutritional needs or (2) plan very carefully the fruits you eat ensure you get enough of everything.
Ive been eating peaches like at least 12 then I try to eat 15 bananas in a day- but like towards dinner, im more blah:/ Like if i make a smoothie i get super gasy and I feel like I could bust! lol I think its cuz not only am I a picky eater Im expecting too... so like most food doesnt sound good at times, some days Ill eat half a watermelon, but like berries sound gross, I eat blueberries, but not a huge bowl just like 50! lol soooo.... this is def a journey but Im enjoying it, I just want/need to get it right.
Hi Krystal, Harley wrote something about this in the FAQ section!
I will check this out! thank you:)
Krystal, 2000+++++++++ is the right amount. You are just dipping your toes in the lake here. LOL CARB UP and get your calories much higher.
You didn't mention what you are eating BTW. I hope it is loads of fruit and greens with minimal amounts of nuts, seeds and avocado. Watch the overt fats! Not only do we not need them, the more we eat of them, the more we need to eat carbs to get the ratio correct.
I eat a load of fruit, not sure if its since im expecting but greens have been a totally turn off and at times make me throw up! So about the only greens I get is in a banana smoothie I had spinch... and cherries. I add enough that its green. Morning I eat 10 to 12 peaches, then bananas then for dinner Ive been eating randoms, like smoothies or I find myself eating more bananas...I eat about 15 a day...but Ive only been doing this since Ive been in my 2nd tri- so not sure if its cuz my stomach is pushed up in my chest I get full fast and at night I seem to get super gasy if I drink a smoothie! ?? I dont do shots with my kids and I breastfeed till there 18 months so Im trying to make sure Im getting enough of everything. Thank you so much for your input-sorry took so long to write back have been away from the laptop and enjoying summer:)
Would you know how to do that?? I have looked and I cant find it... thanks so much!
to fix your calorie target in Cron-O-Meter:
Optimal nutrition requires getting as close to the "100% Nutritional Targets" as possible, and as frequently as possible; but it's mportant to understand the following:
The documents I advise using are from WHO and FAO:
Assuming you're between 18 and 30 yo, if COM has put a 1900kcal requisite, it means your body weught is about 55kg and "Pregnancy" is not selected, so please read above and make this change.
During 2 trimester, pregnancy accounts for another +285kcal per day. Moreover, following the guidelines on this website and also in the FAO docs, one should always try to be "Active" and not "Sedentary" as a matter of life style.
The 1900kcal req for a Sedentary woman of 55kg of BW, would instantly get to 2300 if your life style is Active. This in turn means that, being COM set on the Sedentary values, you need to log also your exercises, and you should burn these addtional 400kcal per day by exercising.
So 2300 (Active) + 285 (Pregnancy 2T) = 2585kcal total.
One last word on exercising, before passing over: read Don Bennet's article http://health101.org/art_exercise.htm: it's not important to burn those 400kcal EACH day, as doing intense training sessions (intense as possible, given your current condition and fitness status) will gear your metabolism up also during recovery days.
Now let's dig into those RDAs. Assuming female 18-30 yo and 55kg BW, here are the nutrient requirements stated in the above WHO/FAO document:
Now the updates:
Updating the nutritional targets this way makes the 100% much easier to achieve on the LFRV: just another argument which reinforces the scientific soundness of the LFRV life style!
Hope this helps
wow wow wow THANK YOU THANK YOU!!!