Do you track nutrition? If so, how?

I am a somewhat recent vegan, and an even more recent dumbphone user (which means, no easy app to keep track of what I’m eating). Basically, I am trying to consume less wasteful things all around.

Do you track nutrition, or just get a blood test when you see a doctor? Should I be tracking nutrition specifically? If so, what’s the best way to do so efficiently without using an app, or without writing down each meal in detail every time?

My thoughts right now are to have a few go to meals, which I know are relatively good, then just keep fruits/veggies/nuts around and make sure to have a few of each every day.

What do you all do?

@Jeffrey
82M

I used to track my meals religiously, but I gave it up because it felt like more trouble than it was worth. Now, I just try to eat as many different fruits and veggies as I can to cover most of my micros, I sprinkle nutritional yeast on stuff to make sure I’m getting enough B12, and I eat plenty of chia seeds to make sure I’m getting my omega-3s.

@otso
creator
32M

That makes sense! I have been eating lots of nutritional yeast, but have been a little worried about my omega-3s. Do you just eat chia seeds plain?

You can throw a ton of chia seeds in a water bottle and drink that throughout the day. You should stay hydrating, after all! You can also use chia seeds to make pudding.

@Jeffrey
32M

I love to make tea in a mason jar, let it cool then add chia seeds, give it a good shake, and let it chill in the refrigerator. Depending on how many seeds you add it can be a thickened tea somewhat similar to boba tea, or you can add more seeds and it will have a pudding-like thickness.

It’s also really good if you use any vegan milk, maybe add some vanilla, and make that into a pudding with chia seeds.

Healthy, easy, and delicious. That’s a winning combo!

@Echedenyan
22M

AquaDroid (Reminds you to drink water and tracks your water intake habit) - https://f-droid.org/packages/io.github.z3r0c00l_2k.aquadroid

:33333

Аnd now what? Do I have to look in some app to find out what I want to drink? If a person wants to drink, he drinks and you don’t need apps for that… And if some moron, someone said something that you need to take at least 2.5 liters a day, I have to admit it as an axiom! Well, I don’t want to drink so much water, then maybe I don’t need so much… otherwise, this is some kind of perversion, you did not think that I am a dwarf about a meter tall, for example, and where do I get so much water?! So the kidneys can fall off…

@Echedenyan
12M

It was a famous meme in the Fediverse no much time ago ;-;

@moonboy
12M

The science isn’t settled on whether omega 3s are necessary, that’s why they’re not classified as an essential nutrient. Not tryna convince you not to take it, but just saying.

That said, you can buy an algal oil supplement that will supply you with enough omega 3s. Or you can eat ground flax seeds (they contain ALA which your body converts to EPA and DHA). I’m not sure about chia seeds, but for ground flax you can add it to cereal, smoothies, protein shakes, etc.

@TriSimic
12M

This is an imperfect setup, but minimal and simple enough.

  1. Try to eat the same basic meals most days.
  2. Work out the nutrition for the whole meal - many websites will let you make a “meal” from ingredients and save it. You won’t have to use the website after that.
  3. Look through the nutrition data you’ve built. Tweak the meals until you make sure that the basic meals you’re making have everything you need to be healthy, across the week. See a nutritionist for this; it’ll pay off.
  4. Don’t worry about the other meals / extra meals at all - the three steps above mean you’re 80% of the way to a healthy diet, which is much further than many who spend their entire days on food tracking apps :)
@otso
creator
12M

Thanks!

Dessalines
admin
52M

I don’t track nutrition, but I try to eat at least several colors a day, which is an easy way to make sure you’re getting a good variety in your diet. https://www.truelemon.com/blogs/tc/benefits-of-eating-colorful-foods

@WuxinGoat
22M

likewise, I try to make my snacks fruit and nuts, and I try to make sure my meals involve a few vegetables. I also take the uk vegan society multivitamin just to be sure. I put nutrional yeast in stuff now and again and eat quite alot of Marmite(Vegemite, which has alot of b12.)

I don’t track, I don’t think you need to bother, I’ve been vegan 14 ish years and I’m fine :)

diddykong
32M

I don’t track, but memorized some foods I should eat frequently so I get enough iron, omega3,… Also I will probably be getting a blood test next month

sorry to be unrelated but i really love your profile picture

@otso
creator
62M

Hey, thanks! I made it. Want one for you?

@moonboy
1
edit-2
2M

I take a supplement which contains D3 and B12, as those are the most difficult to get from a plant-based diet. If you really wanted you could look for plant-milks that contain B12 and D. Nutritional yeast is fortified with B12 too. And many vegan meats will have B12.

Other than that I just eat a balanced diet. Each meal I have carbs, a high-protein food, and vegetables. I also have at least 1 fruit a day, and I make a protein shake because I work out.

I’ve gotten a few blood tests and the results have always come back fine. Never any deficiencies. I’ve been vegan for about 5 years and my last test was in 2020.

I don’t think you necessarily need to have a few go-to meals. That’s fine for the start, but I guarantee you’ll eventually get bored and wanna learn new recipes. It’s better to have nutritionally dense foods that you can cook in a variety of ways. Some examples: tofu, seitan, soy curls, tempeh, beans, chickpeas, lentils. These foods are high in protein, iron, calcium, and more. Then along with carbs, green vegetables, and fruit, you’ll have a well balanced diet.

@otso
creator
12M

That makes sense! I’m already having nutritional yeast regularly, and just started drinking soy milk because it seems fairly protein/nutrient dense. I was actually thinking I’d prefer go to meals because I don’t get bored of individual meals, but rather get bored of having to think of and make different meals. Measuring a bunch at one time, then not thinking about food for a few weeks is the dream lol.

@tronk
12M

I did it with the app MyNetDiary for a couple of months. I lost plenty of weight and felt healthy because I was following the diet advise of always eating a good amount of protein and fiber from vegetables.

More recently, I printed Harvard School of Public Health’s Healthy Eating Plate and put it on my fridge. Every time I eat at home (which is almost always, thanks to the pandemic…), I compare what I serve myself to that plate.

I am not a vegan, but a good advice I can give for long term is getting the book (or PDF of) Krause’s Food, Nutrition and Diet Therapy. My dad is a doctor, and he has a physical copy, so I sneaked and took it and studied its nutrition section for a week about 5-6 years ago, back then during my highschool days.

I have my own gym, am my own gym trainer and nutritionist, and later learned to formulate my diet in terms of spoons, tiny cups, glasses and bowls.

Hope this helps.

  • 0 users online
  • 8 users / day
  • 12 users / week
  • 22 users / month
  • 67 users / 6 months
  • 412 subscribers
  • 112 Posts
  • 337 Comments
  • Modlog