questions on portions and servings

cksongbird
cksongbird Posts: 23
edited September 2024 in Food and Nutrition
I'm on a 1200 calorie diet. How does that come out in servings of vegetables, fruits, grains and so forth? How do you get enough of everything? I rarely get enough of iron and I have to work at getting enough calcium. There are other vitamins and nutrients, not to mention, fiber that I don't get enough of. HELP

Replies

  • nikki91950
    nikki91950 Posts: 647
    i just follow the weight watchers guidelines and focus on getting in 5 servings of fruits and/or vegetables a day, and two to three servings of dairy products a day as well. if you're low on iron, you might want to look into getting supplements, but depending on what kind of vegetables you like, i think you can get a good amount of iron through them. fruits and vegetables in general with take care of your fiber issue, but they also have plenty of yummy products out there that have a good portion of the daily recommended amounts of fiber added to them.
  • Julesaf
    Julesaf Posts: 36
    I take a vitamin every day to help with my iron and calcium. I would never get enough if it weren't for the vitamin!
  • Kminor67
    Kminor67 Posts: 900 Member
    Calcium is also a problem for me. I don't really like milk, and cheese is fatty. I haven't had any problem getting in the fruits and veggies I need, and my calorie intake is 1330 daily. I eat a LOT of veggies, and that takes care of most of my nutritional needs. I suppose a small dish of fat free cottage cheese and a glass of skim milk daily will take care of your calcium. Green veggies like Broccoli and Brussels Sprouts and Kale have a lot of iron in them. If you're worried about nutritional needs, take a multivitamin.
  • msemejuru
    msemejuru Posts: 229
    I take a Centrum vitamin with breakfast and Viactive with lunch. I eat plenty of raw vegetables because my husband is vegetarian and we always have them lying about. Try adding a few raw veggies to your diet like spinach and broccoli to your sandwiches, wraps, salads and pitas to get more of your iron and calcium. The veggies will help you with your fiber needs as well.

    Changing your white flour products to 100% whole wheat will make it easier to get in all your fiber.
  • cksongbird
    cksongbird Posts: 23
    thanks everyone for the info
  • Nikiki
    Nikiki Posts: 993
    to get more fruit & veggies in I usually cut up raw veggies (I like a mix of cucumbers, carrots, celery & bell pepper cut into sticks) and keep them with me at my desk at work to munch on, there might be 40-50 calories in that whole baggie (quart size) and its about 2 servings of veggies. Add in a can of low sodium v-8 with a meal or if you don't like veggie juice try these juice boxes: http://www.amazon.com/Apple-Eve-Fruitables-Beverage-Variety/dp/B0036EYL8E (I've gotten them at Costco & Walmart) low sodium v8 has 50 calories in an 8 oz small can and the juice boxes have 70 calories. both will count as one serving of fruit & veggies (1 total not one each). sneak veggies into other meals, like chopped spinach can be added to burgers, meatloaf, spaghetti sauce, soups & omelets. puree steamed cauleflaur with garlic, salt & pepper for faux mashed potatoes.

    for low calories calcium boosters look for unsweetened vanilla almond milk (by Almond Breeze, in either where you find soy milk or in aseptic boxes in the natural foods section) 40 calories and 30% of your dv of calcium in 8oz. low fat or fat free cheeses, I like babybel light rounds (50 calroies and 20% dv of calcium) or laughing cow light swiss wedges (35 calories and 6% of your dv of calcium) and look for calcium in non-milk sources. 1 navel orange has 4% of your dv of calcium and is only about 60-70 calories, 6 leaves of romaine lettuce has 2% and 20 calories, an egg has 70 calories and 2% of your calcium, 1 cup of spinach has 30 calories and 8% of your dv calcium. spinach, romaine, oranges & almond milk also have 1-4% of your dv or iron but I've found i can rarely get enough iron from my food and have to take a supplement.

    good luck!
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