An invaluable tool as you transition to a raw diet such as the 80/10/10 is cronometer. This tool will allow you to input what your eating and break it down in terms of calories, % carb, fats, protein, and DV for nutrients. For those just starting on cronometer (cronometer.com) and starting 811 - couple pointers:
- much more effective if all your calories come from whole foods (simple fruits/veggies) . If you concocting sauces, more complex dishes, etc it's going to take quite a bit of work to input your foods.
- The two key pieces of info you need to look at are total calories and the ratio of carbs, fats, protein (the cronometer pie chart on the right under calorie breakdown)
- You don't need to count calories in an effort to restrict, you need to count and ensure your getting ENOUGH every day. If you body is hungry, keep eating fresh fruit until your not. Do not restrict calories.
- Target an average of 80% carbs, 10% protein, and 10% fats (MAX) based on the daily % of calories. This is a target and what it should average out as - your going to have some minor deviations on those every day.
- All the individual nutrients will likely over DV. Good news - money spend on supplements is money you can now apply to fruit!
- you'll have a daily reminder that you need to get some sun (vit D).
- If I notice my omegas are a little low, I'll use some hemp/flax seeds for my discretionary fat. Otherwise, usually like to eat a 1/2 dozen nuts or almond butter for those 100 or so fat calories.
Sample cronometer screenshots are below. There are two main windows, the PROFILE window and the MAIN Window. See notes in the images below:
