3

votes

Hack my Recommended Daily Allowance

Answered on August 19, 2014
Created February 14, 2012 at 12:31 AM

This is a day in the life sans supplements (Courtesy of Cron-O-Meter):

alt text

I know the omegas are skewed, among other things, but I recently reset my vitamin/mineral "targets" back to the generic RDA's suggested by the app, and realized I had previously modified them without any rhyme or reason... giving myself more leeway for the vitamins that I got in major abundance (vitamin D, A, Zinc, and K specifically).

I would like to know, if there are any suggestions for specific targets in the RDA. I've never had my vitamin levels tested, and perhaps that is a start... but for a general baseline, what would the fine folks of PaleoHacks suggest?

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 04:34 AM

For my bodyweight and muscle, I'm pretty sure I'm ok with the protein, but as I continue to lose weight I will probably cut it down to 150gm or so daily. Today was an odd day as I ended up going out for lunch with friends instead of eating my packed lunch, and having a plate of roast beef and coleslaw (the only "mostly" safe side-dish this restaurant had).

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 14, 2012
at 04:27 AM

Oh, and now I get it a bit more....you can change your "goal" amounts. Ahhhh, see the only time I did this was the freebie version of fitday. If I recall you said you were a heavy lifter and strongman/highland games competitor....so I feel all that definitely would need to be a part of you planned RDA. Don't know that I would point out specific numbers cause I still feel that as long as your foods are paleo....just hitting your macros and total calorie goals should put your nutrients in optimal balance. The whole real food thing should work this out for you I would think.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 14, 2012
at 04:20 AM

Cool...and I totally agree. To be honest I hardly look at this except that when I'm particularly low carb I'm sure to salt my food, eat some greens and eat some liver. From what you post you eat all looks good to me.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 03:45 AM

Precisely why I asked the question JayJay, the USRDA is basically a "bare minimum to keep the masses from mass-illness". I'm looking for a more-or-less "Beyond Grok" RDA. For example, I don't put much stock in calcium supplementation, in fact, I believe the high emphasis on calcium in the Western world (probably due to the influence of dairy on the western culture) has led to massive magnesium deficiencies... so I've reduced calcium down on my own personal RDA.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 02:05 AM

By the way Renee, if you pay for CRON you can add friends, which means many of us PH'ers that have actually inputted in certain foods (I probably spent a few hours researching nutrients in pastured eggs) will have much more accurate nutrient profiles compared to CAFO foods.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:55 AM

There are trace amounts of hydrogenated (trans) fats in all meats. Nothing anywhere near fast-food levels though... they've also been shown to not have the damaging effects of chemically hydrogenated trans-fat (it's a byproduct of ruminant digestion, the hydrogen build up in a fermenting stomach). http://www.tfx.org.uk/page62.html

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:51 AM

There are trace amounts of hydrogenated (trans) fats in all meats. Nothing anywhere near fast-food levels though...

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:49 AM

We use pounds here in the USA as well. After using Cron-o-meter for some time, I've memorized the translations - 226.8gm is 8 ounces.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:49 AM

Oh, regarding vitamin D - today was a day without supplements. I have a shotglass (two tablespoons) of cod liver oil twice weekly.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:49 AM

Oh, regarding vitamin D - today was a day without supplements. I have a shotglass (two tablespoons) of cod liver oil weekly.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:48 AM

I ate a pound of kale with dinner! And a cup of raw cabbage+carrot slaw with lunch...

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 14, 2012
at 01:21 AM

Also, iodine wasn't listed, but I'm curious what your intake is.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on February 14, 2012
at 01:16 AM

totally off-topic, but you inspired me to use crono-meter. Is there a way to change the settings to Canadian measurements? We use pounds here, not grams.

Cb905ddee5209db98e6c1252ec0a7dbf

(85)

on February 14, 2012
at 12:52 AM

I'm interested in this too, especially with calcium. I never get over ~30% because I don't tolerate dairy well.

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4 Answers

1
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on February 14, 2012
at 01:28 AM

Question: why does crono-meter register such high levels of trans-fat from beef? I put in raw rib-eye and I get the same results as yours above - exceeding 100%. I thought trans-fats only existed in fake foods.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:51 AM

There are trace amounts of hydrogenated (trans) fats in all meats. Nothing anywhere near fast-food levels though...

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:55 AM

There are trace amounts of hydrogenated (trans) fats in all meats. Nothing anywhere near fast-food levels though... they've also been shown to not have the damaging effects of chemically hydrogenated trans-fat (it's a byproduct of ruminant digestion, the hydrogen build up in a fermenting stomach). http://www.tfx.org.uk/page62.html

0
Febcfb45a6bec019a69101cfa8104d30

(463)

on February 14, 2012
at 03:43 AM

I use the RDAs only for reference, but I strive for very high percentages of vitamins and medium-high-but-balanced percentages with minerals. With minerals I think balance is the most important factor; but you can benefit from very high levels of B, C, and other water-soluble vitamins without side effects. Based on what I've found to be possible (this is from food only) when consuming a very nutrient-dense diet, I think you could aim for 200-300% of the RDA for B vitamins (though B12 will be higher--also, try to get plenty of B1 or the other Bs won't be fully put to use), folate, and vitamin E and 700-1000% for vitamin C. Those amounts of vitamins have been shown to be quite beneficial (although I have read that you should not supplement vitamin E, as supplementation has been linked in some studies to increased cancer risk).

I haven't done enough research to suggest anything with minerals, except to say your phosphorous is definitely out of balance with your calcium intake. I believe it is generally recommended that the two parallel each other. Cal:mag ratio looks good though, as does zinc:copper.

Your protein is high enough that you may be experiencing some toxic ammonia compound formation.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 04:34 AM

For my bodyweight and muscle, I'm pretty sure I'm ok with the protein, but as I continue to lose weight I will probably cut it down to 150gm or so daily. Today was an odd day as I ended up going out for lunch with friends instead of eating my packed lunch, and having a plate of roast beef and coleslaw (the only "mostly" safe side-dish this restaurant had).

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 14, 2012
at 02:53 AM

I personally put ohhhhhh about ZERO/ZILCH stock in the RDA....your eating real food with better absorption and bioavailability without detriment of excess toxic load. The governments RDA values do not apply.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 03:45 AM

Precisely why I asked the question JayJay, the USRDA is basically a "bare minimum to keep the masses from mass-illness". I'm looking for a more-or-less "Beyond Grok" RDA. For example, I don't put much stock in calcium supplementation, in fact, I believe the high emphasis on calcium in the Western world (probably due to the influence of dairy on the western culture) has led to massive magnesium deficiencies... so I've reduced calcium down on my own personal RDA.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 14, 2012
at 04:20 AM

Cool...and I totally agree. To be honest I hardly look at this except that when I'm particularly low carb I'm sure to salt my food, eat some greens and eat some liver. From what you post you eat all looks good to me.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 14, 2012
at 04:27 AM

Oh, and now I get it a bit more....you can change your "goal" amounts. Ahhhh, see the only time I did this was the freebie version of fitday. If I recall you said you were a heavy lifter and strongman/highland games competitor....so I feel all that definitely would need to be a part of you planned RDA. Don't know that I would point out specific numbers cause I still feel that as long as your foods are paleo....just hitting your macros and total calorie goals should put your nutrients in optimal balance. The whole real food thing should work this out for you I would think.

0
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 14, 2012
at 01:15 AM

You came up a bit low in certain categories; folate, magnesium, manganese, calcium, and perhaps potassium. Throw in some leafy green vegetables (if you aren't already) and you could easily knock all of those higher. You'll also get some betaine. The calcium might get to 100%, but I wouldn't worry about it considering your fairly high vitamin K intake. Along with that, do you get enough vitamin D from sunlight? Your amount was potentially a bit low, so I'd stress that one, especially in the winter. Blood tests for vitamin D levels can be done pretty easily.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 14, 2012
at 01:21 AM

Also, iodine wasn't listed, but I'm curious what your intake is.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:49 AM

Oh, regarding vitamin D - today was a day without supplements. I have a shotglass (two tablespoons) of cod liver oil weekly.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:49 AM

Oh, regarding vitamin D - today was a day without supplements. I have a shotglass (two tablespoons) of cod liver oil twice weekly.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 14, 2012
at 01:48 AM

I ate a pound of kale with dinner! And a cup of raw cabbage+carrot slaw with lunch...

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