Cron-o-meter question

Replies to This Discussion

Permalink Reply by fruitsandnumbers on June 9, 2012 at 9:48pm

dear Krystal,
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.

Permalink Reply by Krystal S. on June 14, 2012 at 3:07am

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.

Permalink Reply by Elsophe on June 10, 2012 at 10:37am

Hi Krystal, Harley wrote something about this in the FAQ section!

http://www.30bananasaday.com/notes/Frequently_Asked_Questions

Permalink Reply by Krystal S. on June 14, 2012 at 3:01am

I will check this out! thank you:)

Permalink Reply by ORGANIC811LFRV on June 10, 2012 at 11:14am

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. 

Permalink Reply by Krystal S. on June 14, 2012 at 3:01am

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:)

Permalink Reply by Jessica Van on June 12, 2012 at 6:49am

I recently discovered you can reset the calorie goal for yourself in cronometer. It used to tell me I needed 1900 cals, but I changed it to tell me I need 2500 cals. That way, you can get a more accurate peek of your day as it progresses.

Permalink Reply by Krystal S. on June 14, 2012 at 2:54am

Would you know how to do that?? I have looked and I cant find it... thanks so much!

Permalink Reply by adaca on June 22, 2012 at 7:02am

Hi Krystal,

to fix your calorie target in Cron-O-Meter:

1. click on the upper "Profile" tab;
2. locate the "Vitals" box, then click "Update vitals" and check that Gender reads "Female" and "Pregnant", then Save changes;
3. now locate the "Weight goal" box and adjust the setting to a "Gain weight" value which puts the "Goal requires" calories to your desired value.

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:

• Cron-O-Meter and all other online and offline diet calculator use USDA data for nutrient food contents AND for RDA (nutritional targets for gender, age, body weight);
• USDA food db lists median values for nutrient contents, so the values in the produce one buys may very well be different from that median value (so buy as much local and organic as possible);
• USDA's RDAs are (very) biased towards the SAD, so I would advise anyone to update their targets based on more scientific data.

The documents I advise using are from WHO and FAO:

• Human energy requirements - Report of a Joint FAO-WHO-UNU Expert Co....
• Vitamin and mineral requirements in human nutrition - by WHO-FAO (2.... Its main shortcomings come from the fact that, even if it's been published in 2004, its data and evaluations actually date back to 1998, so something has to be adjusted, but still it's a good starting point.

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:

Calcium	Selenium	Magnesium	Zinc	Iron	Iodine	VitaminC
(mg/day)	(μg/day)	(mg/day)	(mg/day)	(mg/day)	(μg/day)	(mg/day)
1000	28	220	7	17,3	200	55
Thiamine	Riboflavin	Niacin	VitaminB6	Pantothenate	Biotin	VitaminB12
(mg/day)	(mg/day)	(mgNE/day)	(mg/day)	(mg/day)	(μg/day)	(μg/day)
1,4	1,4	18	1,9	6	30	2,6
Folate	VitaminA	VitaminA	VitaminD	VitaminD	VitaminE	VitaminK
(μgDFE/day)	(μgRE/day)	(IU/day)	(μg/day)	(IU/day)	(mg-TE/day)	(μg/day)
600	800	3067	5	200	7,5	55

Now the updates:

• Calcium: according to http://www.disinformazione.it/debunking_calcium_myth.htm, the real, scientifically sound calcium requirement, at least for the people here, not indulging in SAD foods, is no more than 300 mg per day.
• Vitamin D: according to http://www.vitamindcouncil.org the requirement during pregnancy is 6000 IU (150 mcg), but it should be synthesized by exposing to the sun close to midday.
• Magnesium: according to http://www.vitamindcouncil.org optimal value is 10mg/kg of BW, so if your weight is 55kg, your requirement is 550mg.  
• Vitamin K: according to http://www.vitamindcouncil.org the required value is 90 mcg.
• Zinc: according to http://www.vitamindcouncil.org the required value is 12 mcg.

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

Adalberto 

Permalink Reply by Krystal S. on June 22, 2012 at 10:46am

wow wow wow THANK YOU THANK YOU!!!