Welcome to Ask An Expert!

Maumm94

Hi, i wanted to know how to weight beans. For example if i want to get the nutritional profile of 200 gr of Garbanzo beans that cronometer gives me... do i have to eat 200 gr of cooked garbanzo beans or i have to cooked 200 gr of dried Garbanzo beans and eat the final result with the additional water weight? I would really appreciate some inside, thanks

Karen_Cronometer

Hi Maumm94,

NCCDB typically gives nutrition information for cooked foods, if not otherwise specified.

For "Garbanzo Beans, Chickpeas, Cooked from Dried" you should record the weight of the beans after they have been cooked.

Best,

Jakess

How exactly are calories calculated with fiber and net carbs? With black beans
and split peas for example it would appear that fiber is being counted as calories. How accurate is the calorie amount that is given?

Karen_Cronometer

Hi Jakess,

Fibre can contribute some energy from bacterial fermentation, around 2 kcal/g.
It can depend on the source of the information how the calories are calculated though. Some manufacturers may only use the total carbohydrate value when calculating the energy content of their products, and they typically round each value listed on the label according to labeling guidelines.

Since the composition of a food can change the amount of energy we are able to get from it, our high quality sources, such as USDA and NCCDB use energy factors for each food type. You can find examples of the factors used in the USDA Nutrient Database: https://ndb.nal.usda.gov/ndb/search/list
Search for a food, then click on the full report to get more information about the item.

Best,

Smc

Hi there. I've been lifting weights five or six days a week and doing lots of high intensity cardio between sets. I train for an hour and a half each workout day. I added in 40 squats 4 days a week plus 200 ab leg lifts or scissors 5 days a week. Plus I do 150 mountain climbs every day in the gym.

But my clothes are getting tighter. My gut looks bigger too. So I set my app to sedentary instead of light activity, hoping it would keep me fitting my wardrobe.

Despite my clothes tightening up, today I weighed in 2.5 pounds lighter than my last weighing.

So why am I losing weight but my pants are getting tighter?

Thanks very much.

By the way, the recommendation of high intensity interval training changed my life for the better.

Susan_RD_101

@Smc

I think the mostly likely reason you are losing weight, but not inches, is that you are gaining muscle. Remember, the scale isn't able to differentiate muscle from fat mass, but you can access a measuring tape to see if you are gaining inches in your glutes, thighs, chest, arms, etc. If you want to measure your waist circumference, find the spot in between your last rib and hip bone; measure on an exhale.

Also, I would double-check to ensure you are tracking as accurately as possible. People's calorie intakes start to be misleading if they don't enter recipes, measure their portions, or use the correct brand of food.

Lastly, I think the amount of activity you are doing is fantastic! Feeling great is the most important outcome of changing our lifestyles for the better.

Kind regards,

mela

Question for @Frank. I'm on week 4 of keto and just bought the new Ketonix Breathylizer. It gives ketone readings in ppm not mmol/L like the strips (and doesn't flash red like the old one). My readings are between 6.5-14 ppm. Are these good readings for being in ketosis? Many thanks in advance for your help.

Frank

@mela Here is a link to Ketonix's site on how to interpret their results: https://www.ketonix.com/support-interpretation Looks as though you are in nutritional ketosis! Keep up the good work and let us know if you have more questions.

Thumperina

How can you see the different weight you’ve put in over the weeks? Does Crono keep track of this if you enter it weekly?

lisasolo

Hi @Susan_RD_101

I decided to start tracking my food and nutrients with cronometer and my fitness with fitbit. I am 50 yrs old with no risk factors, but had a stroke in March.

My cholesterol was good (3.8) prior to the stroke, but was told it now has to be under 2. I was put on statins but would prefer to do it naturally.

My question is about cholesterol. My understanding is that I need to limit my cholesterol to 200 g per day. Can I take in too little? I was at 49% yesterday. I am limiting my saturated fat to 13 g.

BTW hello from Ottawa too

Susan_RD_101

@lisasolo

Yay Ottawa! Where's spring?

You don't have to worry about getting too little cholesterol from your diet; your body is able to make the cholesterol you need and vegetarians and vegans (the latter of which would get 0 mg dietary cholesterol) don't seem to demonstrate any negative health effects by having low intakes of dietary cholesterol.

The portfolio diet has been shown to lower LDL cholesterol by 25% and includes:

• soluble fibre
• soy protein
• almonds
• plant sterols

Overall, eating a lot of unprocessed plant-based foods and limiting animal foods and processed meals will have a profound impact on cholesterol.

Let me know if you have any follow-up questions!

Kind regards,

lisasolo

Thanks so much Susan. The portfolio diet looks interesting.

cherylmcg

Hi. I wonder what is the portfolio diet? Also, I have been tracking my food for over 2 months and enjoyed learning about diet and nutrition which as a vegan is challenging. I eat primarily whole grains, seeds, vegetables, beans, and fruit but find some nutrients difficult to find and others get exceeded. Specifically, zinc, vitamin e, potassium, iron, and calcium are challenging to meet. According to Dr. Greger, I lowered my calcium target from 1200 mg to 800 mg based in the U.K. target. I end up choosing foods like organic wheat germ which is high in vitamin e and zinc but then end up exceeding manganese because 1 oz contains 209% manganese. Manganese is toxic at the levels I consume just trying to eat healthy: oatmeal, hemp milk, cinnamon, wheat germ, sunflower seeds, strawberries. Also copper simply comes in higher amounts than zinc in plant based foods. A ratio of 1 Part copper to 8 parts zinc s recommended because higher amounts of copper in the body is associated with Alzheimer’s and cancer. The liver has to work to remove excess copper and ratios of less than 1:8 cause hair loss, anxiety, hypothyroidism, and many other conditions. It turns out I now have hypothyroidism but I don’t see how I can avoid getting too much copper when all the foods I eat have way more copper than zinc. I Ann waiting blood test estulta on my copper and zinc. The only option may be to add zinc supplements. Also I exceed vitamin k frequentlly, but B3 niacin is inadequate consistently in my trends report.

can you advise me in how to get vitamin e without getting too much manganese and copper and vitamin k? Can’t you suggest foods to meet calcium and potaasium and zinc? I have discovered poppy seeds and cinnamon an brea Rabbit backstrap molasses for calcium and coconut water for potassium.

thank you,

cheryl mcgovern

cherylmcgc@510

Susan_RD_101

Hello @cherylmcg

The portfolio diet is essentially a plant-based diet that focuses on the inclusion of 4 specific foods/nutrients – soluble fibre, almonds, soy protein, and plant sterols. The combination of these foods and nutrients has been shown to effectively lower cholesterol (comparable to medication).

Regarding your diet, it appears that you are eating a very balanced, healthy diet. And remember, the body can do a remarkably good job of adjusting its absorption/excretion rates in order to keep you healthy. Another thing I would consider is how you feel and what the results of a physical show – are you noticing physical symptoms? Do you have deficiencies or abnormal bloodwork? Often I find that we go looking for a problem that may not exist based on an over-accumulation of nutrition information.

If your manganese is at 200% of the RDA, you are still within safe ranges… As long as you don’t exceed 11 mg, I wouldn’t worry. And if you do supplement zinc, I would do a low dose, say around 10 mg.

My favourite sources of vitamin E are almonds, wheat germ, and leafy greens. Wheat germ, nuts, seeds, plant protein, and hemp seeds can help with zinc. Don’t worry about potassium – the levels are way higher than we likely need. I advise all vegans to consume 250 mL of fortified plant milk to ensure they hit at least 700 mg per day of calcium.

Lastly, it’s important to include iodized salt (1/2 tsp) per day or a source of iodine (150 mcg supplement) to ensure thyroid function stays normal.

Hope this helps!

cherylmcg

Thank you for explaining the portfolio diet which I guess I’m following in a way. My cholesterol is fine. I exceed manganese, over 11 mg and vitamin k frequently. Just 1 ounce of wheat germ is 209% over the requirement and foods like oatmeal, strawberries, spinach, tofu, and many and most foods seem to be quite high in manganese. Vitamin k also is high in collards which are a go to food for calcium. I’m figuring out what to eat the day I have wheat germ so I reduce other high manganese foods. Taking a zinc and vitamin e supplement is making it easier. I was deficient in vitamin d even though I was taking vitamin d last winter. I got a high dose prescription for it and my level came back up. I was anemic even though I am consuming adequate amounts of iron. I understand high manganese consumption can interfere with iron absorption. I took iron supplements and my numbers moved to the normal range. I no longer take iron supplements. Can you recommend a test to determine vitamin and minerals levels in the blood?

Susan_RD_101

@cherylmcg

Unfortunately, blood tests are not very accurate for many nutrients since they are often not found in blood, but tissues and other parts of of our body. Certain nutrients are routinely tested, including iron, B12, and D. You can also ask for tests for zinc, vitamin A, and some of the minerals like potassium, sodium, and magnesium - however, these minerals are fairly well-regulated by hydration and don't necessarily reflect food intake.

Kind regards,

cherylmcg

Can you recommend a nutritionist near San Francisco San José or Las Vegas?

Susan_RD_101

@cherylmcg

I don't know anyone from that area (all the dietitians I know seem to live in Colorado!). You can find a dietitian by searching this site: https://www.eatright.org/find-an-expert

As well as Cronometer's own database of professionals: https://cronometer.com/pro-directory/

Kind regards,

sals

got one kidney left and really using diet to slow down my stage 3b ckd the is one great program .

Vrsmom

Hi. I need help. I am converting over from Carb Manager to Cronometer. My problem is I only know percentages od my macros. 75% fat, 20% protein, and 5% carbs. How do I convert that and input it correctly into Cronometer?

Susan_RD_101

@Vrsmom

You can do this by:
1. Click "Settings", then "Targets" in your account
2. Under "Macronutrients", click "Macro Ratios"
3. Enter your %macros for protein, carbs, and fat

Kind regards,

Vrsmom

I can’t find it. I have the free version. Is it in the free version?

Vrsmom

Sorry I just found it

Madeline

https://forums.cronometer.com/discussion/comment/145#Comment_145

Hi. I am nursing twins and I am wondering how to account for this and how to do so on the app. I am very new to macros and the app. Can I not customize calories and such without being a gold member? :( Also, what does the calories burned mean? I put that I only work out 1-3 days a week.

Hilary

@Madeline you can; also Congratulations!

Change your pregnancy status in the settings > Profile tab.
It is listed as an option under sex; Male, female, Female + Pregnant, Female + Breastfeeding.
Learn more in the user manual: https://cronometer.zendesk.com/hc/en-us/articles/360018472272
and this great blog post by @Susan_RD_101 : https://cronometer.com/blog/building-a-healthy-baby/

Calories burned includes your BMR and Activity level, and will also include any logged exercise above and beyond that!

Dona1012

How can I add a food that is not listed in the search. I have the bar code

Karen_Cronometer

Hi Dona,

We have a great article in our user manual that can walk you through creating a custom food.

Instructions for creating a custom food on our website: https://cronometer.zendesk.com/hc/en-us/articles/360018240312-Create-a-Custom-Food
or the the mobile app: https://cronometer.zendesk.com/hc/en-us/articles/360019866351-Mobile-Create-a-Custom-Food

Best,

Smc

Hi there. Would a meal of smoked pork sausage, artichoke and spinach caesar salad make for a keto diet? What portions should I use? Thank you

Smc

Also, would this meal be Mediterranean: catfish, artichoke & spinach salad, and maybe cornbread or cajun corn (although I'm not sure whether corn is healthy)?

If not Mediterranean, what type(s) of diets would it fit under?

Thank you!

Susan_RD_101

@Smc

Hello!

There is a great "keto" thread that you may wish to consult. I'm sure there are people in there that would be able to provide an answer:

https://forums.cronometer.com/discussion/883/going-keto#latest

Kind regards,