Need Some nutrition help

MyViolet

As I have been tracking my weight, I am finding that I have protein rich diet. I do not reach 1200 calories all that easy. I have charted everything out to eat today. If I follow my plan I have 1087 calories left. I am over in my Fiber, sugars and protein. I also have a cardio and strength training workout planned for this afternoon, which adds an additional +200 calories.

What can I do to add more calories and stay nutritionaly balanced? Unfortunatley I am a bit of a picky eater.

TIA!

wiggleroom

I am ALWAYS over for fiber, sugar, and protein. I don't think they should set a max for fiber -- more is better (to a point ... ahem). Sugar can get thrown off if you're eating lots of fruit -- which I do, so I ignore that stat entirely. And I figure if your protein is from lean sources, that can be a bit over without being harmful.

The main things I watch are fat and sodium.

Remember that the allowances shrink when you shrink your calories, and 1200 is really low -- so your allowances are really low, too.

TateFTW

The easiest way to get calories is fat, which is 4 times as calorie dense as carbs or proteins. Natural peanut butter, almonds, eggs, and dairy are all sources of good fat. Don't worry about going over on things, its more important to try to stay closer to your calorie goals than to avoid certain macros, and protein is a very good thing to go over on.

Just looked at your diary. 45g of protein a day is VERY low. You can safely consume over 1g per lb of body weight a day, and atleast .5g per lb of body weight is good if you are being active.

If you have more qeustions about protein, check the link in my signature.

carl1738

The default setting for protein is ridiculously low on MFP (about 15%). You can quite safely double that number, as most active people are recommended to get about 30% of their calories from protein. If you do a lot of strength training, you can go even higher.

racoon1

my honest opinion and research on fiber show that for myself 31yrs old 5' 2" med frame should have an intake of about 25g of fiber daily especially for weight loss. Frankly I think this site is quite low in that department. other than that I really do enjoy using myfitnesspal, been using it for couple years now.

Had cream of wheat combined with 1cup pea soup for breakfast/lunch - low cals, high fiber, high iron and about 11g protien

I also think in my personal opinion as a woman that protien is important but is possible to have too much. Maybe dig a little deeper on the internet to find the suitable amount for you or talk to your doctor or nutritionist.

tigertchr23

The easiest way to get calories is fat, which is 4 times as calorie dense as carbs or proteins. Natural peanut butter, almonds, eggs, and dairy are all sources of good fat. Don't worry about going over on things, its more important to try to stay closer to your calorie goals than to avoid certain macros, and protein is a very good thing to go over on.

Just looked at your diary. 45g of protein a day is VERY low. You can safely consume over 1g per lb of body weight a day, and atleast .5g per lb of body weight is good if you are being active.

If you have more qeustions about protein, check the link in my signature.

I agree! Add healthy fats (raw almonds/cashews/pecans/avocados) or low fat dairy choices (string cheese - made with skim or 2% milk/cottage cheese/eggs).

And . . . please do not take this wrong but you choose to be a picky eater. With that said . . . I used to only like carrots for a vegetable and either strawberries, bananas or oranges for fruits PERIOD. I refused to eat or try anything else.

Recently, I have made the decision that I WILL eat things that are good for me regardless if I really "enjoy" them to the fullest. What I have found is that the more I have eaten things like tomatoes, tuna fish, raw nuts, raw cheese. etc. I actually enjoy them now. It is a funny mind game we play, I think. I used to turn up my nose at fish and criticize people who would eat it because it was "stinky" or gross." Now I try to incorporate it into my diet as much as possible because I know I am getting a lot of benefits from it.

I'm not saying that these changes happened overnight and I'm not saying that it is easy but it is possible. I ate cottage cheese today and if you would have asked me a year ago if I wanted some I would have been on a verge of puking. LOL

Just my two cents . . . take it or leave it. But please know I am saying it to be helpful and not critical. I would be happy to support you in trying new things if you would allow me to. Feel free to add me.

Best wishes! :flowerforyou: