Miraenda Posted June 7, 2017 Report Share Posted June 7, 2017 Hi, I've created a meal in cronometer that is only 1202.1 calories and meets all of the daily requirements for vitamins and nutrients without exceeding daily upper limits other than the macronutrient protein. I wanted to find out if this looks like a good 1-2 times a week meal to eat to those more familiar with CRON. It doesn't have any berries, other fruits, or seeds (only almonds as a nut), so I realize there are other considerations besides the RDAs that it may not be meeting. My goal in crafting a meal was to find something I could make as a relatively appetizing meal that meets all nutritional requirements at a lower caloric value so that I could eat that without adding any supplements for that day. Because of this, I did have to pick items that seemed to go together to make what's basically a Chinese stir-fry type dish. Of note, because cronometer and many sites / databases do not generally have numbers for biotin, chromium, iodine, and molybdenum, I had to change existing foods to custom ones, then used values from Food Composition and Nutrition Tables, 7th Edition by Souci, Fachmann, and Kraut (https://www.amazon.com/gp/product/0849341418/ref=od_aui_detailpages00?ie=UTF8&psc=1) as it was one of the few scholarly references I could find that does have data on those values for various foods. Of further note, I modified fluoride to be much lower than the RDA in chronometer. It was yet another data item less commonly noted for foods, and I highly doubt I'm not getting enough fluoride each day. Any suggestions or input is appreciated. Thanks for the help that's been provided thus far on other topics. Link to comment Share on other sites More sharing options...
Gordo Posted June 7, 2017 Report Share Posted June 7, 2017 I'd replace the ghee, fried eggs, and cheese with whole grains, beans, walnuts or mixed nuts, and berries. Link to comment Share on other sites More sharing options...
mccoy Posted June 7, 2017 Report Share Posted June 7, 2017 very good, Miraenda, it's not easy to concoct a low calories whole day meal which satisfies all micronutrients RDAs. Very good turmeric+black pepper and other spices. If following Gordo's suggestions, that would become a pesco-vegetarian regimen, which in the adventist study would suggest the lowest mortality RR. I don't know how that would impinge upon the micronutrients. Link to comment Share on other sites More sharing options...
Miraenda Posted June 7, 2017 Author Report Share Posted June 7, 2017 Thank you both. I'll copy that day to another one and then work with taking 1-2 of the eggs out and replacing with some additional nuts. While the ghee is lower calorically than olive oil, I can try replacing it with olive oil to see the results. I switch back and forth between olive oil and ghee on days, sometimes using coconut oil when I want a change. For the cheese, I don't think I can remove it and still have this taste appetizing to me. I also don't think I can add berries and have this taste appetizing to me. I do love berries, but they would be strange to have in this dish. Link to comment Share on other sites More sharing options...
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