Assessing My Vegan Diet in 2017: What Went Wrong?




Assessing My Vegan Diet in 2017: What Went Wrong?




In 2017, I was successfully gluten-free and vegan.

And looking at my nutritional report on Cron-o-meter (annual graphs below), I can see where I went wrong and what I also did right.

Basically, I achieved 91% of my targets. 88% of my protein requirements. And found out (according to Cron-o-meter) that I didn’t drink enough water!

On the plus side, I got more than enough B12 (524%). 127% fiber (really proud of this one). And 299% of my iron requirements!

Now protein is always a hotly debated issue, and although I was just 88%, studies show that more carbohydrates will spare protein, and I ate an abundance of carbs on a vegan diet!

I had no problem getting all my vitamins, thanks in part to a good vegan multivitamin called Deva.

And with the exception of Potassium (63%) which was on the low side, I slightly low (in the 90 percentile) in the following minerals: Calcium, Magnesium and Phosphorus.

The following Amino Acids were slightly below 100%: Cystine, Lysine and Methionine.

And once again, I got 88% of my protein requirements.

I’m trying to keep my Sodium intake low, but I was still within green limits at 135%.

Average calories consumed per day: 1891

Average calories burned per day: 2701

Overall, I’m proud of myself for committing and continuing to monitor my food intake on Cron-o-meter. At first, it’s rather difficult to accurately track the food intake, especially when dining out. But I tried hard to keep things simple, and the use of a digital scale REALLY helped out a lot!

Annual Statistics for 2017

Overview

Nutrient Intake in 2017

Vitamins and Minerals

Nutrient Intake in 2017

Protein Intake

Nutrient Intake in 2017

General, Carbohydrates and Fats

Nutrient Intake in 2017

In Summary

Overall, I felt great in 2017. I felt healthy and it shows that I was getting most of my nutritional requirements, while keeping calories and fats pretty low.

I know that I need to boost my levels of a few minerals and essential amino acids. So, I’ll be reaching for these new goals in 2018, and then report back on how 2018 went.

More Nutritional Thoughts

vegan protein intake
Friday February 16, 2018 by Carlos Rull
Filed as: Nutrition, Vegan
vegan tempura
Sunday February 4, 2018 by Carlos Rull
Filed as: Vegan, Wellness
Vegan Deli Sandwich
Sunday January 7, 2018 by Carlos Rull
Filed as: Vegan
Vegan Spaghetti
Saturday December 30, 2017 by Carlos Rull
Filed as: Wellness
Vegan Vegetarian
Tuesday December 26, 2017 by Carlos Rull
Filed as: Nutrition

Carlos Rull

Carlos Rull is a musician living in the San Diego area. His interests include Yoga, Eastern Philosophy, Zen Buddhism, and Gardening. He plays drums, piano, and composes New Age & Ambient music, and his albums are available on iTunes and Amazon.com.

Leave a Reply