Nutrition Cheat Sheet

This Nutrition Cheat Sheet, will help you get in your daily requirements of vitamins and minerals each day.

If you don’t eat meat, you’ll find this Nutrition Cheat Sheet particularly helpful, as I’ve included options for vegetarians, vegans, pescatarians and people on a low-carb or ketogenic diet.

I’m a vegetarian that primarily eats a low-carb, high-fat, dairy-free diet, adding fish in every once and awhile. If I’m not careful, I can be low in iron, calcium and vitamin B12, which can result in alopecia (hair loss), anemia and low energy.

To combat these potential problems, I do the following:

I hope this helps you in your quest for a happy and healthy body!

Enjoy!
Meg xo

Calories

A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking, and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk might use up about 100 calories.

There are two types of calories:

1 large calorie (1kcal) = 1,000 small calories.

ACTIVITY LEVEL

Very Active

Active

Lightly Active

Not Very Active/Sedentary

If You’re Overweight

Macronutrients

There are three primary macronutrients: protein, carbohydrate, and lipids (fat).
Macronutrients are defined as a class of chemical compounds, which provide us with the bulk of our energy.

Protein (amino acids)

Reconstructs body tissue, helps speed the body regeneration process and be more efficient in the fabrication of new cells by eating food rich in amino acids. Greens have the highest amino acids per ounce of any food.

When eating soy products, try to stick to only those that are non-GMO and fermented (like organic tempeh).

If you find your protein needs still aren’t being met, you could consider using an organic rice or hemp protein powder, but only use it as a supplement—not a regular meal replacement. 

Carbohydrates (fructose, glucose, sucrose, ribose, amylose, amylopectin, maltose, lactose, galactose, sugar)

In food science and in many informal contexts, the term carbohydrate often means any food that is particularly rich in the complex carbohydrate starch (such as cereals, bread and pasta) or simple carbohydrates, such as sugar (found in candy, jams, and desserts).

AVOID THESE CARBS (HIGH GLYCEMIC, HIGHLY PROCESSED)

GOOD CARBS (EAT MORE OF THESE!)

 Fruits

Berries are lower in sugars and carbs, so they’re typically okay in small amounts and at the end of the day before you fast while sleeping:

Fat (saturated fat, monosaturated fat, polyunsaturated fat, trans fat, essential fatty acids, cholesterol)

Fats serve both structural and metabolic functions.

Best nut options (lower carb):

Nut options to eat sparingly or not at all (higher carb):

Best seed options:

Healthy Oils:

Other Non-Dairy Fat Sources

Dairy and Eggs

Macronutrients that don’t provide energy

Water
Fiber (30-62 grams recommended)
Dietary fiber or roughage is the indigestible portion of food derived from plants. It has two main components:

  1. Soluble fiber, which dissolves in water, is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic and viscous. It delays gastric emptying, which in turn can cause an extended feeling of fullness.
  2. Insoluble fiber, which does not dissolve in water, is metabolically inert and provides bulking, or it can be prebiotic and metabolically ferment in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation.

Antioxidants
Antioxidants are substances or nutrients found in our bodies and food that help to stop or slow down oxidative damage. Our bodies use oxygen to function, and as a result free radicals are produced. These little things bounce around causing all sorts of damage to our cells. This is a natural process, and antioxidants clear up the free radicals, helping reduce their potential damage. Here are a few tips for maximizing antioxidant content of cooked veggies:

  • Don’t peel
  • Minimize chopping
  • Don’t soak in water pre-cooking
  • Cook quickly at a high heat rather than slowly on a lower heat
  • Don’t cook in copper pots (this reduces the amount of vitamin C)
  • Frozen veggies are good sources of antioxidants
  • Steaming helps retain nutrients

Micronutrients

There are 28 essential vitamins and minerals that play key roles in the body. Many, such as vitamins C and E, act as antioxidants.
Many North Americans take in less than the recommended dietary allowance (RDA) for many micronutrients, such as zinc, folic acid, vitamin D, vitamin B6, and vitamin B12.

Vitamins

Vitamin A (Retinol)

Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothetic acid)
Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)
Vitamin B9 (Folitc acid)
Vitamin B12 (Cobalamins) (2.4 mcg recommended)

Vitamin C (Ascorbic acid)
Vitamin D (Calciferol) (5 mcg-8.5 mcg recommended)
Essential for the absorption of Calcium

Vitamin E (Tocopherol)

Vitamin K1 (Phylloquinone)

Minerals

Calcium (1,000 mg recommended)

Chloride/Chlorine
Chromium
Cobalt
Copper
Iodine
Iron (32.4 mg recommended)

  1. There are two types of iron — heme, which is found in animal foods, and non-heme, which is from plants. It is true that heme iron (the kind from animals) is better absorbed than non-heme iron.
  2. Vegetarians and vegans may have lower iron stores than omnivores.

Eat non-heme iron foods with vitamin C foods, and absorption can increase as much as five times. Some iron sources, like leafy greens, broccoli, and tomato sauce already contain vitamin-C. Avoid coffee and tea when eating high-iron meals. Coffee (even decaf!) and tea contain tannins that inhibit iron absorption. Avoid them an hour before or two hours after your meal. Cooking with an old school cast-iron skillet increases the iron in your meal — especially when you cook a vitamin-C containing food in it.

Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium
Zinc (8 mg recommended)

Essential Fatty Acids

When the two EFAs were discovered in 1923, they were designated “vitamin F”, but in 1929, research on rats showed that the two EFAs are better classified as fats rather than vitamins.

Omega-3 (Alpha-Linolenic acid – ALA) (3-6 grams recommended)

Omega-6 (Linoleic acid – LA)

Essential Amino Acids

H Histidine
I Isoleucine
L Leucine
K Lysine
M Methionine + C Cysteine
F Phenylalanine + Y Tyrosine
T Threonine
W Tryptophan
V Valine

Superfoods

MonthlyFlo: The Cycle Syncing System by Alisa Vitti

Credit: Flo Living/Womancode

Menstrual Phase (your period)

Follicular Phase (before you ovulate, after your period)

Ovulatory Phase (when you’re ovulating)

Luteal Phase (before you have your period)

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