I will continue these Cronometer food diary posts for a week. At the end of the week, I’ll provide a summary of everything I’ve eaten, rough cost estimate, and food preparation tips.
This post contains my food diary entry from Thursday.
April 21 Thursday
- 3134 calories total: 90.8% from carbs, 6.3% from protein, 3% from fat.
- Breakfast – 2 packs grapes, 2 medjool dates.
- Lunch – smoothie made from 3 clementines, small pack raspberries, 2 giant bananas, 3 kiwis, handful blueberries (from a large pack).
- Snack – remaining blueberries, pack mango (pre-sliced from Morrisons).
- Dinner – steamed broccoli, sweet potato, asparagus, mushrooms.
Wow, a complete day indeed!
I ate so much protein! 68.4 grams! Amazing. That’s over 20 grams more than the previous day. Clearly, protein will never be an issue. Most of it came from my usual dinner of sweet potatoes, broccoli, and mushrooms. What a winning combination!
Tracking my food intake in Cronometer has been eye-opening to say the least. Yesterday I consumed 88% of my omega 3 allowance, most of it coming from berries, mangos, grapes, and broccoli. I also managed to consume 22% of my omega 6 allowance, thanks to kiwis, mushrooms, berries, and grapes. Who knew you could find essential fatty acids in fruit and veggies? How cool!
But what about B12?
My B12 intake the past few days has been close to none. Ideally I would consume B12 through food, but I don’t have that option. B12 is mainly found in animal products.
From The World’s Healthiest Foods (one of my favourite sites):
- Microorganisms—and especially bacteria and fungi—are the only organisms definitively known to produce vitamin B12.
- Mushrooms (since they are themselves fungi) often contain B12, as do fermented plant foods like tempeh or miso since they have been produced with the help of microorganisms.
- Even though land animals and fish cannot make vitamin B12 in their cells, they are often able to save up B12 produced by bacteria and concentrate it in their cells. For this reason, many land animal foods and many seafoods are nutrient-rich in B12.
- Most healthcare providers—including most nutritionists—currently recommend that persons who exclusively consume plant foods take steps to ensure their B12 nourishment by adding foods fortified with B12 or B12-containing supplements to their daily routine.
As far as vegan sources of B12, some brands of nutritional yeast contain it, but I tend to avoid nutritional yeast because it’s processed. I also like my veggies unseasoned. If you like using nutritional yeast in your cooking, check the label for details and use it as a tasty B12 supplement to your diet.
Fortunately, our bodies can store B12 for several years. If you’ve been vegan for quite some time, though, you may need to take a B12 supplement. I went vegan in 2008 and only managed to take a B12 supplement for a few months.
I think it’s time for me to invest in a supplement.
Do you supplement your B12? Why or why not?