What I Ate Less Than $4 / Meal Nutrient Breakdown

Save money and eat a healthy diet? Easy!

Click here to watch video
Click here to watch video

Saving money on a vegan diet is simple, as long as you’re willing to eat simply, haha. Every day is different and variety and adequate hydration are important. It doesn’t matter what I eat, what matters is what you eat and what makes you feel good. Just because I eat this way doesn’t mean you have to to be healthy. (I happened to get 3 boxes of bananas for free and feel great eating them!) The nutrient breakdown of this day will be on my blog to see what vitamins and minerals are lacking. I recommend that you log your food every so often to see what vitamins and minerals you might be low in so that you can research what foods contain those nutrients and begin incorporating more of those foods in your balanced vegan diet.

Today, I am definitely vegan for the animals after seeing a cute kitty smeared on the side of the road. Hope he didn’t know what hit him, unlike all the mass produced animals for food these days. I hate to be a vegan pusher, but I really can’t stand to see people supporting that business, it breaks my heart.

According to supertracker.com. I color coded green = good, yellow=warning to look out for, and red = do something about this! warning:Β these recommended values are based on a 2200 calorie diet and I wasn’t that hungry today so I only ate 2045 calories. Β I am sure I would have met pretty much everything based on a 2000 calorie recommendation. Had I eaten more calories – I would have had higher numbers. Kapeesh!?

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Vegans should consider B12 supplementation or be sure to eat fortified products like plant milks, nutritional yeast, or cereals. Also, spending 10-15 minutes in the sun for fair-skinned individuals provides plenty of vitamin D.
Vegans should consider B12 supplementation or be sure to eat fortified products like plant milks, nutritional yeast, or cereals. Also, spending 10-15 minutes in the sun for fair-skinned individuals provides plenty of vitamin D.

Reds:

Vitamin B12: I take a supplement and normally like to drink fortified hemp milk that has B12 in it (I ran out).

Vitamin D: Sunshine baby! I spend at least 30 minutes in the sun everyday exercising, or just sitting, haha πŸ™‚

Yellows:

% Protein: This is up for debate considering I clearly consumed plenty of protein. Β I am only 1% low as well, 10% is recommended and I ate 9% of my diet from protein. Β Should have eaten a few more lentils, huh!

% Carbohydrate and % Total Fat: Clearly I ate a high carb diet today. Β I feel good and energized eating mostly carbs and have noticed though documenting food in the past that a higher fat percentage for me makes me sleepy. Β I used to enjoy peanut butter sandwiches and handfuls of nuts but I honestly noticed they slowed me down a lot, both in my digestive tract and just throughout my day. Β So, this is a personal thing, but just shows it wouldn’t hurt me to consume less calories from carbohydrates and more from fat.

Linoleic Acid: This is a very important essential fatty acid that is necessary for formation of hormones, brain function, and cell membrane stability. Β It is great for me to see how my high carb diet is effecting my intake of essential fatty acids. Β Looks like I need my hemp milk!

Calcium: Also a little up for debate, it has been questioned whether clean eating vegans really need that much calcium since fruits and vegetables have been shown to increase the absorption and utilization of calcium. However, this tells me I could stand to of course eat my fortified hemp milk that I love (the chocolate version is SO GOOD!), as well as more okra, figs, broccoli, almonds, collards, and kale in my diet to get some more calcium. Β Calcium is in lots of plant foods, even oranges!

Iron: I was a little low in iron today, 16/18mg. Lentils and greens and beans are great sources of iron. Β This worries me a little because plant based iron (non-heme iron) is less readily absorbed than iron from animal products (heme iron). To absorb it better, it is necessary to combine it with a source of vitamin C like red bell peppers, lemon juice, oranges or tomatoes. Β Last time I got my blood checked I had more iron than my doctor, so I am not too concerned about it.

Selenium: a little low 46/55. I like to eat brown rice which is a decent source for me, (1 cup has 19 micro grams) also brazil nuts are high in selenium and I like to eat a couple of those once in a while when I get a few from the bulk section at Sprouts.

Vitamin E: This should definitely be higher. Β I usually eat more greens, (5 cups of spinach has 6mg vitamin E) I am running low so I am trying to make my last bunch last me for the next two days. Β Greens are a great source of the essential cell membrane saving fat soluble vitamin antioxidant vitamin E! I could stand to eat a few more sunflower seeds and almonds too. Β Even fruit has vitamin E, 1 ripe mango has 2mg.

Choline: Pinto beans (which I have been loving lately) are high in choline, as well as soy products like soy milk and tempeh, also quinoa, broccoli, and green peas, even oranges, bananas and dates have choline. Β I should try some tempeh next week to get some variety πŸ™‚

There you have it! Hope this helps, and I hope you do the same once in a while to make sure you are on track! Not to get obsessive! I don’t record what I eat everyday! Very rarely do I actually measure out my food unless I am doing something like this. Β There are lots of sites out there these days, I use http://www.supertracker.com because that is the USDA’s website affiliated with RDs. I like http://www.loseit.com and http://www.cronometer.com and http://www.myfitnesspal.com as well. Let me know if there’s anything I can do for you.

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