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  • Ali Cody - Nutritionist

Are You Getting Enough Nutrients?


Many people have trouble grasping what a day of plant based nutrition looks like. Below is a typical day of eating for me right now with the goal of losing approximately 1 lb a day during the week. You can see I have my vice of cheese included, so even though I try to limit animal foods I do cheat a bit. As most of you moms (and some dads) can relate to; I am running kids around a LOT to and from school and sporting events so we end up eating in the car a lot! Even when I am home (usually at lunchtime) I need something that is either quick to fix or something I can prepare in advance. I assure you if I were always home this would look MUCH different!

BREAKFAST: Advocare Plant Based Snack Shake blended with filtered water, 2 strawberries, 4 blueberries, ½ a banana, 1 tbsp natural peanut butter, alfalfa sprouts, and 1 tsp of honey.

SNACK: Banana & Spring Water

LUNCH: Stir-Fry Veggies mixed with Brown Rice & Spring Water. I use whatever veggies I have in my fridge but always include mushrooms and onions because of the fabulous heat induced flavor they produce. On this day I also included bell peppers and tomatoes along with an organic stir fry sauce.

SNACK: Planters NUT-rition Women's Health Recommended Mix (almonds, dark chocolate covered raisins, cashews, and dried cranberries) & Spring Water

DINNER: 1/2 of a WAWA's Tomato & Cheese Panini (with spinach) & Spring Water

IN ADDITION LOTS and LOTS of water and a 1 hour cardio workout.

It's important to know what your eating both for weight goals and for nutrition needs, so I have been experimenting with two tracking tools:

iTrackBites App: This helps me when I am trying to achieve weight loss by assigning points to foods. It is so easy since I can scan in almost any bar-code to immediately see how many points a food might cost me. It also has the menu from many restaurants already in the system with assigned points. The best part for me is that fruit and veggies are FREE (zero points).

In iTrackBites the above food consumption listed used 23 of my 30 allotted points for the day. Also, my one hour Jazzercise workout provided me with 6 additional points that I didn't even need to use.

Many times I will actually input what I plan to eat in advance, this allows me to cut back on certain things ahead of time. For example I recently changed from 1 cup of rice with my stir fry to 1/2 a cup of rice and it made a big difference with my weight loss goals. I have also scanned items in the grocery store to be sure to choose the item that is the most nutritious with the least amount of points! These are choices that I would not have intuitively figured out without the help of the app.

Cronometer App: This also helps with weight goals as you can track calories consumed and burned, but what I love the most is that it allows you to track your nutrients! What a great way to see if you need to add in additional plant foods or possibly a supplement. FYI - supplements only provide 30% of the benefit that the whole food plant based option provides.

My consumption on this day was high in protein & carbs and extremely low in fats (very low in cholesterol). I digested TONS of Vitamin A, Vitamin C, and Vitamin K. I did well (but could do better) on consuming fiber, iron, calcium, folate, omega 3 & omega 6.

What nutrients do you think your diet is lacking? Is there anything you're getting too much of?

Here are my results below, try it out for yourself and let me know your thoughts! Next time I will compare these results to the results of the typical Western Diet of coffee, bacon, egg, cheese, and burgers. Can you already guess what those results will be? Stay tuned, let's see if you're right!


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