![]() ![]() Obviously, foods vary in their nutritional content, for example, if a food is grown in mineral-rich soil or not. But the DRI gives us an indication of the minimal level we should be aiming for. Our needs vary depending on our genes, microbiota, lifestyle, activity, stress, sleep, toxic exposure, current deficiencies, etc. The dietary reference intake (DRI) doesn’t give us the value that you specifically need. While we all vary in our nutritional needs, this will easily show you if you are not even reaching the dietary reference intake. ![]() This is where you can really see that, for example, you only achieve 47% of the daily recommended intake of folate, or are low in your B3 intake. This lets you see the average intake over seven days. I find the most value in looking at the “trends” button. Examples of these are shown throughout this blog post. Once you’ve entered the day’s food and drink, you will get some helpful charts showing if your intake has reached or exceeded your targets. It’s pretty simple to do and many of my nutritional content charts I include with my recipes on this blog, I’ve done through Cronometer. Once in the system, you can then use portions of this recipe in your food diary. Click on “foods” and then select “create new recipe.” Once you’ve entered the ingredients, you can include cooking instructions too, then print the recipe off, but this is optional. If you make a recipe, there is a page where you can enter the ingredients, quantities, how many servings, etc. I like the fact that you can keep all these different parameters in the one place. If, for example, you just can’t find a food or anything near it, just enter it as a note, and when you are reviewing that day, you’ll be able to bear that in mind. There is also an “add note” button where you can enter free text that will appear under that day’s diary. You can also record blood test results, weight, blood pressure, blood glucose levels, cholesterol levels, etc. Just click on the “add exercise” button and choose your activity and duration. You can also use Cronometer to keep track of your activity levels. Yes, this isn’t an exact science but gives a good indication. There are brands to search through but if you can’t find a particular item, chose one that looks similar. When you add the serving, it will appear on your day’s diary.Ĭontinue to add all the foods. Or you could click on “slice” and then enter “6”. You can enter fractions too, so if you have only part of a nectarine, you could click on “each” and then enter “1/4” if you had a quarter. You can click on the measurement and then enter your value. You’ll be given options such as a typical serving size, specific weight, or so many slices or cup. Then fill in how much of the item you ate. Choose the one that is closest to what you have eaten. Just click the “add food” button and enter the food in the search box. But, as you use the same foods, Cronometer will find them quicker and put them to the top of the list. For the first few days, until you get used to it, it may take some time, as you are figuring your way around. Once you have your settings in place, you can begin to enter your foods and drinks for the day. There are videos showing you how to use Cronometer so take a look if needed. For example, if you want to not go above a certain amount of sugar or saturated fat, you can put your limit in, and then if you go above this, it will show as red. If you want a particular breakdown of Protein: Fat: Carbohydrate, you can enter that in the settings too, so for example, you may want 30:30:30, equal breakdown or 20:30:50….You can also set what you want to be recorded and any specific limits. Next, you can input some details about yourself such as weight, height, sex, and then goals. To get started, you need to set up a login name, password, etc. Just find one that you will use consistently for a while. If you prefer another app, go ahead and use it. However, the web-based version is more comprehensive. There is also a phone app version which is $2.99 for when you are on the go. It is free to use (although there is a gold edition for a fee if you really get into it!). Many just give calories, protein, fat, carbohydrate and possibly a few other parameters such as fiber and sugars. There are many sites that will do this, but not all of them give you a breakdown regarding vitamins and minerals. Cronometer App ReviewĬronometer is a web app ( ) where you can input what you eat, and it analyzes the nutritional content of the food. ![]() Once we know how much we are getting, we can then look at what our needs are. I like to use Cronometer to get an idea of what vitamins and minerals are obtained as part of the diet. One of the main factors involved in the decision to take a daily multivitamin and mineral is what are my specific needs? ![]()
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