How do I eat ENOUGH calories?

helmsara
helmsara Posts: 64 Member
in Food and Nutrition
I've had stomach issues my whole life, and in the last few years they have gotten worse. I can control them by eating really small portions. I have to eat extremely slow so that I don't eat to the point where I am "full," or I will get sick. This means that I have to eat 6-8 mini meals/day, but this is exhausting to keep up with. Most days I don't get enough calories to maintain my current weight. I am supposed to be eating 1600-1700 calories/days (without exercise) to maintain, but I have a hard time pushing past 1000 calories most days. My husband and I have started exercising again a couple of weeks ago, and I want to keep up with that, but this means I would need to add in MORE calories/day. I have been a fairly healthy eater my whole life, but I really want to get my eating under control so that I feel better and more energetic. What types of snacks/mini meals should I be eating on this type of diet? I don't really limit my diet too much, but I do lean more toward less carbs and more protein to keep my blood sugar and blood pressure from dropping too low.

Replies

  • ThisGirl2013
    ThisGirl2013 Posts: 220 Member
    Do you have a gluten intolerance (my friend had this same issue is why I ask)..
    Protein is def good, do nuts or other foods with good fats make you sick?
    A nutritionist might be best in your case.
  • nokanjaijo
    nokanjaijo Posts: 466 Member
    I just looked at one day from your diet but it seems you could easily add a lot of calories by switching out the diet food for the full calorie stuff. Use real milk and full fat greek yogurt. Use a piece of bread that is 110 calories instead of 50. Stuff like that.
  • GamerLady
    GamerLady Posts: 359 Member
    Add olive oil to things you cook, eat peanut butter, sausage, and other nuts (such as almonds, hazelnuts, pecans, etc), add cheeses to your diet. Like someone else said you can use higher calorie bread and milk as well. You can also use protein powders for you a shake once in a while, you can also add the powder to make pancakes and waffles and such.
  • helmsara
    helmsara Posts: 64 Member
    I was tested for a gluten intolerance when I was younger, and it came back negative, so I still eat wheat, but I have been thinking of cutting it out just to see if that would make any difference. Nuts, fish, etc. with good fats don't make me sick that I notice. I have talked to a nutritionist/dietician in the past, and they tell me what I already know, but never really offer any snack or meal suggestions. I am fairly educated on macro nutrients, and what kinds I need to eat, but I am stuck in a food rut...And when I get stuck in a food rut, I tend to eat a little less healthy.
  • dford5
    dford5 Posts: 92 Member
    I make a smoothie with 1 scoop of vanilla protein powder, a banana and a tablespoon of peanut butter. 320 calories, and it's delicious!!
  • Meaganandcheese
    Meaganandcheese Posts: 525 Member
    Nuts/nut butters, avocado, healthy oils, full-fat dairy, whole grains - don't use any diet or light products and you will get more bang for your caloric buck.
  • SnicciFit
    SnicciFit Posts: 967 Member
    Add nutrient dense foods like avocado and eggs. Also, my first thought was possible wheat allergy?
  • helmsara
    helmsara Posts: 64 Member
    I am making the switch to whole milk this week after I finish off the last half gallon of 2% in my fridge. My 1 yo drinks whole milk, so that won't be a problem. I forget to add the olive oil into my diary!! I need to remember that in the future. I used to hate peanut butter, but when I was pregnant, I ate PBJs to get my extra calories in. I'll add peanut butter back into my diet. I usually check to make sure I'm eating the full fat versions of foods, but lately I've been a little more lazy about that, which is weird because I've read the nutrition labels on foods since I could read (not that I totally understood them until I got older). Thank you all for your suggestions!
  • helmsara
    helmsara Posts: 64 Member
    I make a smoothie with 1 scoop of vanilla protein powder, a banana and a tablespoon of peanut butter. 320 calories, and it's delicious!!

    That sounds delicious!
  • CLFrancois
    CLFrancois Posts: 472 Member
    Nuts and dried fruit? I have these tiny fig bars that are 110 cal's each, I love them but they are so SMALL!
    An above poster mentioned avocado- good idea
    adding oil to your food (good fats of course)
    I find a lot of energy bars are going to be smaller but be higher in carbs/cals so you don't get that gross full feeling but have the calories to get you through (whatever)
  • Innerbeauty31
    Innerbeauty31 Posts: 38 Member
    I'd go with good healthy full-calorie foods - don't buy anything with the word "Diet or low fat" on it. Eat meats, eggs, Avocados, nuts, and lots of fresh veggies!

    Cut out the more processed foods - and pack small meals in advance -so you can grab-n-go.

    If you're in a rut... Look up meal ideas - such as http://www.muscleandstrength.com/recipes/ and even on www.pintrest.com - pictures really help.

    http://emeals.com/ is another really good one.... It costs a little money though, but it gives you meal plans and also a shopping list with costs! I love it!

    Hope this helps! And good job getting active again! :)
  • Innerbeauty31
    Innerbeauty31 Posts: 38 Member
    I make a smoothie with 1 scoop of vanilla protein powder, a banana and a tablespoon of peanut butter. 320 calories, and it's delicious!!

    One of my favorites too!
  • Derpina7
    Derpina7 Posts: 552 Member
    Nuts/nut butters, avocado, healthy oils, full-fat dairy, whole grains - don't use any diet or light products and you will get more bang for your caloric buck.

    ^ would be my suggestion too.
    Also, perhaps you might have a slight lactose intolerance? I can still eat cheese in small amounts, but milk makes my stomach upset (I've switched to almond and sometimes coconut, which, I personally find more tasty anyway). You mentioned getting tested for allergies when you were younger, I don't think it would hurt to get looked at again, sometimes allergies develop later on in life.
  • helmsara
    helmsara Posts: 64 Member
    I'd go with good healthy full-calorie foods - don't buy anything with the word "Diet or low fat" on it. Eat meats, eggs, Avocados, nuts, and lots of fresh veggies!

    Cut out the more processed foods - and pack small meals in advance -so you can grab-n-go.

    If you're in a rut... Look up meal ideas - such as http://www.muscleandstrength.com/recipes/ and even on www.pintrest.com - pictures really help.

    http://emeals.com/ is another really good one.... It costs a little money though, but it gives you meal plans and also a shopping list with costs! I love it!

    Hope this helps! And good job getting active again! :)

    Thank you for the websites! I was EXTREMELY active when I was in high school and the first 2-3 years of college, but after I quit my job at the gym, I kind of fell off the exercise wagon. It feels good to be back on!
  • helmsara
    helmsara Posts: 64 Member
    [/quote]


    Also, perhaps you might have a slight lactose intolerance? I can still eat cheese in small amounts, but milk makes my stomach upset (I've switched to almond and sometimes coconut, which, I personally find more tasty anyway). You mentioned getting tested for allergies when you were younger, I don't think it would hurt to get looked at again, sometimes allergies develop later on in life.
    [/quote]

    I will look into that.
  • Innerbeauty31
    Innerbeauty31 Posts: 38 Member
    Here are a few other websites with good ideas! :)

    No-Bake Peanut Butter Balls: http://www.fitsugar.com/Recipe--Bake-Peanut-Butter-Balls-7000880

    20 Quick & Healthy Snack Ideas: http://keepyourdietreal.com/food/news/20-quick-and-healthy-snacks/

    Motherload of low carb Snack Recipes: http://www.deliciously-thin.com/low-carb-snack-recipes.html
  • daniellekunkel1
    daniellekunkel1 Posts: 24
    I'm currently having the same problems! I frequently become sick after eating, but I've related some of that to my lactose intolerance and my few accidental slip-ups. However, I still lean towards eating the "light" foods and drinks because that is what I have always typically consumed! I KNOW I need to gain weight, but I'm afraid to break away from this habit. Also, I just seem to have a difficult time with digestion, and these "light" and "low-fat" foods seem to be easier for me to digest; although, multiple tests conducted by my physician have indicated my digestive tract is functioning normally. I'm in a bit of a pickle here. So, you're not the only one!

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