what is ok to be higher and what should I really really try

armywife26

My daily goals with out working out are
cals=1390 carbs=191 fat=46 protein= 52 fiber=16 cakcium=100


so what is ok to go over what is not? What if eating healthy foods does it really matter. I mean if I eat all the veggies and fruit and what not I am going to be over. I already 6 over just today. Kinda a little nuts since fiber is something that you want to help you stay full.

stanvoodoo

Protein is low. It is primary along with Fiber and Water in a healthy diet and losing weight and building lean muscle.

Fat seems high as well. Just try it and see if it works and if not make adjustments, we are all different so different things work for each of us.

Try adding some more protein for sure, some Greek Yogurt, cottage cheese, lean meat or try a powder or shake. Just make sure if you do go with powder or a shake that they have 25 or more grams of protein or they are not worth the calories.

Best of Luck and Keep up posted.

kimmerroze

If you are going on MFPs settings, the protein and fiber are set at the minimums. I ALWAYS go over both of those and that is fine. Especially if you weight lift.

you want to watch your carbs.

as far as fat. I have to try really hard to get in all of my fat calories. so I hardly ever go over on that

jaimejean478

My thought - over on fiber is totally fine, over on protein is good if you're exercising a lot and wanting to build muscle too... Carbs on the other hand, I readjusted mine to 110 to try to keep that number down. I usually mentally subtract out fruit carbs (23 in my strawberries - that hurts!). And I'm rarely ever close to the fat # allotted.

Becca_007

I don't know what you have your fiber set at but MFP has it set quite low. I go by the suggested amount for Women and that's 40. So you may not be going over the fiber like you think. Going over fiber is not the end of the world it'll simply make you feel uncomfortable. But remember veggies and particularly fruits can be high in natural sugars. So though they are healthy they can make your blood sugars sky rocket and for some that can cause carb cravings. Plus the calories in fruits can run high so a couple a day is what I eat and lots of greens (veggies).

Sodium might be something else you want to take a look at & log. I keep mine below 1500 which is the new recommended guideline. You can make changes to your settings on here by going to goals, custom set and change the fiber etc. if you decide too.

I'm sure others will chime in with other suggestions.

armywife26

thanks everyone! Any other suggestions would be great too!