I left Paris this morning and am comfortably settled in Ljubljana, Slovenia, as I write this post.
This video shows you everything I ate yesterday and how I make my favourite raw salad. I ate A LOT since I needed to use up everything. I was absolutely stuffed by the end of the day but that’s fine! As a raw HCLF vegan I have nothing to worry about—overeating is practically impossible.
- Breakfast: 9 peaches with lime juice.
- Lunch: 3 Galia melons. (I used cantaloupe melons in Cronometer because melons like these have similar nutritional profiles. More on that later.)
- Snack: 750ml Innocent smoothie – mango and passionfruit. (I used Naked Juice Might Mango smoothie in Cronometer because Innocent smoothies aren’t in the database.)
- Dinner: salad with 2 ears of corn, 2 bell peppers, 1 large cucumber, 1 punnet cherry tomatoes, Deglet Noor dates (I used Medjool in Cronometer. Medjool dates are much larger than Deglet Noor so I annotated 4 dates as opposed to the 7 dates I actually used.), coriander, lime juice.
My macronutrient ratio:
- 89% of my calories came from carbohydrates
- 7% from protein
- 5% from fat
The vitamin portion of my Cronometer diary isn’t completely accurate because I input cantaloupe instead of Galia melon (similar to honeydew melon). It should be lower in vitamin A and C but since the other foods I ate also contain high levels of these vitamins, I’m sure I’m well over 1000% anyway even with this adjustment!
Cantaloupe contains about twice the amount of vitamin C as honeydew and about 67 times the amount of beta-carotene (vitamin A) as honeydew. This makes sense given the deep orange colour of cantaloupe. Besides these differences, both cantaloupe and honeydew are similar in calories and the amount of fiber, B vitamins, and minerals they contain. (Thanks to The World’s Healthiest Foods for that info!) I always prefer cantaloupe over Galia or honeydew. I crave fruits rich in vitamin A: cantaloupe, watermelon, peaches, mangoes…anything with a red or deep orange colour.
Other noteworthy things:
I used to take zinc supplements hoping to improve my skin and flaky scalp. I’m glad to see I’m consuming plenty of zinc in my diet even though I’m not eating the usual vegan sources of zinc: seeds, beans, and quinoa. (The biggest improvements to my skin and scalp came after I quit washing my face and hair.)
I feel like I mention this in every Cronometer-based post, but it’s important so I’ll keep saying it: fruits and veggies contain omega fatty acids! There’s no need to supplement with fatty flaxseed or hemp for omega fatty acids. Eat some fruit instead.
I was surprised to find out that melons and peaches are high in potassium. Typically, we associate bananas with potassium but scores of other fruits and veggies contain much more potassium than our beloved bananas. You can’t overdose on potassium so eat as many bananas (or melons) as you like.
I’m excited to see how my diet changes now that I’m in Slovenia. I found peaches and watermelon at the shop today so that’s promising! My next step: visit markets and scope out local produce.
Additional useful posts for further reading:
- How to use Cronometer.
- What I eat in a day – Palma edition. Find out why it isn’t important to eat 100% of all vitamins and minerals every day.
- What I eat in a day. More Cronometer screenshots and dietary analysis of what I eat.
- Do vegans need to take supplements? Useful information regarding protein, calcium, omega fatty acids, and B12.
- High carb low fat basics. Basically a FAQ about the HCLF lifestyle.