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TRACK OMEGA 3'S
With Wholesome Pro you can track several types of Omega 3's from foods, including: a-Linoleic Acid (ALA), EPA, DHA, and DPA. Wholesome also tracks Linoleic Acid, an Omega 6. To track your intake of Omega 3s, simply track what you eat and then go to the 'My Nutrition' page to track your progress. Scroll down to the "Steroids & Omega Fatty Acids" section and try to get to 100% for each nutrient.
Make sure your profile is set within settings. The app will then adjust your goals according to the USDA recommended amounts for your personal attributes. If you'd like to set your goal higher, you can modify your daily goal within settings.
Note: EPA, DPA, and DHA do not have USDA recommended guidelines for intake and so the app calculates these in grams instead of percent.
AIM TO GET THE RIGHT OMEGA RATIO
Omega 3s and 6s compete for the same enzymes so consuming too many Omega 6s may inhibit the benefits of Omega 3s. Most of us have far too many Omega 6s with the average western diet having a ratio of 15 omega 6s to every 1 omega 3s whereas the optimal ratio is thought to be 1 to 1. Studies have shown that a lower ratio is thought to help with chronic disease:
"The lower omega-6/omega-3 ratio in women with breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences. These studies indicate that the optimal ratio may vary with the disease under consideration." - pubmed source
You can use Wholesome Pro to track and make sure you're getting enough Omega 3s in your diet.
THE BEST TRACKER AVAILABLE
With 80+ nutrients, Wholesome Pro has the most comprehensive nutrient database available for tracking, including macronutrients, vitamins, minerals, phytonutrients, antioxidants, and omega 3s.
Wholesome Pro allows you to easily identify gaps in your nutrition and suggests whole foods to improve your diet. It will also warn you when you’ve had too much sugar, fat, or sodium.
Wholesome Pro syncs with Health Kit and Apple health app.
ONE-CLICK RECIPE TRACKING
With just one-click you can track an entire recipe using Wholesome Pro. You can track any recipe in the app including: your own recipes, your friends’ recipes, or recipes from the community.
PERSONALIZED NUTRITION GOALS
Did you know that women are recommended to have twice as much iron as men and pregnant women need three times as much? Just set your profile and the app will take all of these factors into account and set your goals according to the USDA guidelines. Want to get extra protein or set your sodium goal lower? You can customize your own nutrient targets within settings.
FIND OUT WHAT TO EAT NEXT
Wholesome Pro not only calculates your daily nutrition, it also suggests foods to eat to fill any nutrition gaps. For example, if you didn’t get enough iron and protein for breakfast or lunch, it will find foods rich in both for dinner. With Wholesome Pro you can optimize your diet and get the most out of what you eat.
In the 'tips' section of any food page you can learn how to select and prepare whole foods for the most nutrition. For example, did you know it's best to chop garlic and let it sit for 5 minutes so that enzymes can get activated that bring out the most nutrition? The tips section also includes information on whether or not to buy organic and pesticide risk. Here's an example for red cabbage:
Simply set your profile as vegetarian and the app will remove the appropriate animal products.
TRACK FOR YOUR CHILD
Wholesome supports ages 1 and older but at this time only allows you to track one profile per device. If you do decide to track for your child, it is important to change your profile settings so that the recommended goals are set appropriately.
TRACK WHILE PREGNANT
Wholesome is a fantastic tool for tracking your nutrition while pregnant or while trying to conceive. Folate (also commonly known by the synthetic form 'folic acid'), is a critical nutrient to consume while pregnant as it reduces the risk of neural tube defects in infants. With Wholesome Pro, you can get it directly from whole foods and ensure you're getting enough. Just set your profile to pregnant, and your goals will adjust allowing you to track toward the USDA recommended intake levels. For example, an adult woman is recommended to have 400mcg of folate per day, while a pregnant woman needs to get 600mcg. If set to pregnant, Wholesome will auto-adjust your goal to 600mcg and all you have to do is track until you reach 100% for the day. No guesswork!
20,000 FOODS AND GROWING
Wholesome's database started with 500 whole foods and has grown to over 20,000 in just a few months. Hundreds of foods are being added daily. You can find all of these foods within search.
A NUTRITIONIST IN YOUR POCKET
Wholesome Pro allows you to know that you are getting all the nutrients that your body needs through whole foods. It also allows you to create your own recipes to maximize your nutrition. For example, Alice used Wholesome to construct this nutrient packed dinner:
WHAT OUR USERS ARE SAYING
"I wanted an app that wasn't for dieting but simply telling me if I was getting enough protein and vitamins. This app is exactly that."- Mobejo
"It sure does make you conscious of what you eat, as a food diary would, but no nagging about diet, lose weight, etc, which is a problem with other apps. As with most Americans, I'm usually too high in sodium, sometimes protein which was a surprise, not enough fruit, vegetables. The benefits convince you how great they are for you, so it motivates you to try to eat more of the good things!" - Jetta375
"You can set your own sugar goal (as a specific amount and a percentage of your daily food intake) and see at which rate you are reaching it with every meal (eg: after eating fruit salad, your percentage of sugar intake might get quite close to your sugar limit, meaning that for the rest of the day, you should remain careful!) Anyway, great app! 5 stars!" - UpInTheSky
"Great app to really break down what you eat instead of just filling in calorie Count. This app will take the mystery Out of eating right and whether or not You need supplements. I'm a vegetarian And often I'm often asked if I get all I Need? Turns out yes! I get enough Iron, protein and calcium that is Commonly thought of as lacking in A vegan or vegetarian diet. Good to show your doctor" - Deepti
"Way more flexible for those of us that don't eat a ton of processed or branded foods. Takes an eye for design and adds an ease of use that's unparalleled by those free apps that focus on crowd sourced information. I'm currently using it to track my toddlers vitamin intake and love it! It'll work for your purposes as well, I'm sure." - TheJayRay
“AWESOME AWESOME AWESOME APP that has made my life so much easier...tracking my nutrition is absolutely imperative to my survival from cancer. I am also challenged with malabsorption syndrome and this application helps me make sure I'm getting all my nutrition in a balanced way. THANKS A MILLION!” - Plum Lotusbud
HAVE A QUESTION?
We're happy to help. Contact us at wholesomeapp[at]gmail.com