Newbie Question: Macros vs Micros

Shadowcub
Shadowcub Posts: 154 Member
in Food and Nutrition
Okay, I've been on here about 10 days now, starting to get comfortable with entering stuff into MFP. But I'm starting to have questions about the information I'm getting out of the program: the daily totals, the reports, etc.

I have my profile set up to lose a pound a week and I strive to stay at or under that calorie total. I also try to stay at or under my totals for the macro nutrients -- Carbs, Fat & Protein. That seems to be working fairly well so far.

But how important is it to be hitting all my micro nutrients? I know Sodium will cause me to retain water, but between the diuretics I'm already on and the fact that I drink about DOUBLE the recommended amount of water, I'm not _too_ worried about being over there. I've taken to trying to get at LEAST the amount of fiber listed, resorting to psyllium husk powder in my Crystal Light in the evening if necessary, and UNDER for cholesterol as my latest blood work was borderline. But what about potassium, the vitamins and minerals, or for that matter monounsaturated and trans fats?

I am in the unfortunate position that MOST of my food comes from food banks so is canned, processed, and otherwise not the best choice if I could afford to buy all my food.

Is what I'm doing good enough for now? If not, what should I be aiming for instead?

And even if it IS good enough for now, what/when should I be looking at next?

Replies

  • anemoneprose
    anemoneprose Posts: 1,805 Member
    MFP is not the greatest site for that, but it has an amazingly comprehensive (if often erroneous, have to check entries) database. Other ones - FitDay, CalorieCount.com, offer better tracking/reporting of micros, but smaller (but maybe more correct?) databases - with those, you can still enter your own foods, it's just less convenient.

    If you like MFP, a good rule of thumb for fruit and veg is "eat the rainbow" over the course of a week, not necessarily a single day. This will help you hit most of the things you need, on average. (It's possible to get your greens from frozen foods, they're just as nutritious.) You can cut some of the sodium in canned foods by rinsing them a lot.

    Are there any coop gardens in your area? That's one way to get fresh stuff.

    Fats - you're right, the most often recommended good ones, like avocados, nuts, olive oil, fish - are expensive. Are you able to go to a Bulk Barn, and maybe get some nuts for a bit cheaper?

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