How do I get all the nutrients in???

bathsheba_c

I'm having two problems consistantly, and i have no idea how to get around them! I usually keep within my net calorie limit, and rarely go more than 100 over, but I keep on running into these nutrition walls. The first problem is that I can't have a normal serving of meat without being over for protein. The second is that I keep running over my saturated fat limits by drinking low-fat milk, but I need the calcium.

Am I the only one running into these sorts of problems? How do you all handle them?

yarwell

can't see your diary, so hard to comment.

You can take calcium supplements, should fix that one.

A "normal" serving of meat should give you less than 40g of protein so how does that take you over ?

delikium

Well you don't need to eat meat everyday, I guess it's fine to go over your protein like a few times a week.
for the calcium: brocoli and sesame seeds contain a lot of it.
sorry if i'm not much help

melaniecheeks

The protein is pretty low on here, so I wouldnt worry about going over on it (unless you're way up around the 200g mark)

yustick

To some extent you have to determine what is important to you. Based on your specific health issues/conerns and beliefs.

I am always high on sugar which is primarily from fruit and I'm never going to believe that fruit is bad for me.

I've seen many MFP user comment that the protein is set low.

I try to get my calcium from food too, but I see "just take a supplement" comments all the time. How lowfat is the milk, you are drinking? I am fine with on saturated fat with 1/2%.

I tried to meet the potassium goal, but then my fiber would be too high. I finally decided that I don't really need the potassium that is set her because my sodium is typically very low.

I have also given up on iron and started taking a supplement.

delmc1

u can change your diet to suit u .
go to your home page -goals-custom and change your setting
if going for weight loss but maintaining muscle go for a 40% pro 30% carb 30% fat

i found this at lot easier to stick with

bathsheba_c

I'm glad to hear that I'm not the only one here who thinks protein is set low. My default is 60 grams per day, but, for example, one chicken kabob is listed as 51 grams! No one eats one chicken kabob. So what is a healthy amount of protein?

As for milk, I tend to go for 2% (most people where I live drink whole milk). My family has recommended that i try eating more dairy products, like low-fat yogurt and cheese, in order to get more calcium per gram of fat, but I don't like cheese and can't stand yogurt without a ton of fruit and sugar, which sort of defeats the purpose.

In any event, I'm trying to do this without having to take supplements under the theory that, if I am eating correctly, I shouldn't need them. Or am I being overly stubborn about that?

bathsheba_c

u can change your diet to suit u .
go to your home page -goals-custom and change your setting
if going for weight loss but maintaining muscle go for a 40% pro 30% carb 30% fat

i found this at lot easier to stick with

Thanks for this! Especially since I am way too carb-happy, and trying to get into better shape both by losing fat and building muscle.

delmc1

u can change your diet to suit u .
go to your home page -goals-custom and change your setting
if going for weight loss but maintaining muscle go for a 40% pro 30% carb 30% fat

i found this at lot easier to stick with

Thanks for this! Especially since I am way too carb-happy, and trying to get into better shape both by losing fat and building muscle.

your target should be about 1 gram protein for every pound body weight .