I Can't Meet My Daily Nutrients Correctly

KarmaBridges
KarmaBridges Posts: 4
edited November 12 in Health and Weight Loss
I can't seem to be able to hit my day nutrients very closely! My fats are way too high and protein low and I don't know food/snacks/etc. to fix it. Is there any help for me?

Replies

  • KarmaBridges
    KarmaBridges Posts: 4
    mfi3x40ulbtp.jpg

    Example of today
  • happyfeetrebel1
    happyfeetrebel1 Posts: 1,005 Member
    It's very hard to help when we can't see what you're eating; if you could set your diary to public, it'd be easier.

    That being said, good sources of protein are:

    Cottage Cheese
    Greek Yogurt
    Nuts (in moderation, they can be calorically dense and high in fat)
    Cheese
    Chicken (lean and high in protein. double win)
    Most meat in general
    Eggs

    Try adding some of those for protein help. Of course, how you prepare them and in what quantity you eat them has significance as well :)
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Can you open your diary?
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Do you even meat?
  • Sydking
    Sydking Posts: 317 Member
    Eat more lean protein and less fat?

    ie fatty cutys of beef swap for a lean rump steak or chicken or pork or turkey or fish

    Cut back on oils if you need

  • missiontofitness
    missiontofitness Posts: 4,059 Member
    Open diary would be incredibly helpful for us to help you out. Can you make it public?
  • KarmaBridges
    KarmaBridges Posts: 4
    Of course! Let me just figure out the settings
  • KarmaBridges
    KarmaBridges Posts: 4
    The most problem I have is that I don't particularly enjoy eating meat (I'm not a vegetarian, it's just that I don't really like the taste for anything really outside chicken and fish. And I don't know if I want to force myself to eat something because then I feel like I'll start hating it)
  • deviboy1592
    deviboy1592 Posts: 989 Member
    KarmaBridges wrote: »
    The most problem I have is that I don't particularly enjoy eating meat (I'm not a vegetarian, it's just that I don't really like the taste for anything really outside chicken and fish. And I don't know if I want to force myself to eat something because then I feel like I'll start hating it)

    Protein supplements
    Greek yogurt
    Peanut butter
    Beans (lupini has 11 grams of protein in one serving)
    Etc....
  • ajff
    ajff Posts: 986 Member
    You may just want to work on one macro at a time until you get it figured out. Protein in my hardest macro; I meet my goal about half the time. I don't LOVE meat. But I've learned how to keep the other two in check!
  • segacs
    segacs Posts: 4,599 Member
    KarmaBridges wrote: »
    The most problem I have is that I don't particularly enjoy eating meat (I'm not a vegetarian, it's just that I don't really like the taste for anything really outside chicken and fish. And I don't know if I want to force myself to eat something because then I feel like I'll start hating it)

    I don't eat any meat other than chicken and fish either. That's fine. There's lots of protein in chicken and in fish. Also in milk, cheese, yogurt, eggs, beans, chickpeas, tofu, lentils...

  • krhn
    krhn Posts: 781 Member
    Liftng4Lis wrote: »
    Do you even meat?

    ahahhah :D
  • NicoleS9
    NicoleS9 Posts: 62 Member
    Great suggestions here!
    Google plant based sources of protein.
    Hummus, beans, Quinoa!!!!, buckwheat, almond butter
  • QTIN
    QTIN Posts: 12 Member
    If you are looking for snacks then it shouldn't be hard, there's almost a fat free/ low fat version to every food item I've seen in stores, I personally like low fat pudding or jello with fat free whip cream.
  • hislittlelights
    hislittlelights Posts: 21 Member
    on this topic, I find I'm consistently low on potassium. Other than decaf coffee, what are other good sources of potassium?
  • segacs
    segacs Posts: 4,599 Member
    hislittlelights wrote: »
    on this topic, I find I'm consistently low on potassium. Other than decaf coffee, what are other good sources of potassium?

    Bananas.

    But seriously, don't worry if MFP's diary shows you to be low on potassium. Since food labelling laws don't require potassium to be listed, most MFP database entries are created by users based on food labels and will show 0 potassium even when a food contains it.

    The only time to worry about a potassium deficit is if you have a blood test and your doctor says you're deficient.
  • myassiswayhuge
    myassiswayhuge Posts: 3 Member
    I take Potassium as a supplement. 99mg a day.

    The macros take a while to master, I think it just takes some time and experimentation to figure it out.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    It just takes some practice. Try pre-logging your meals to see what foods work well together and which ones don't.
  • blairf83
    blairf83 Posts: 33 Member
    Find a protein powder you like and run with it. I was always carb heavy and protein and fat light (more protein than fat, but... still). When I'd try to get my protein in, Id end up over calories... But since I added a protein shake a day in, snacking on 100 cal greek yogurts, I'm actually meeting my macros AND staying within calories.
  • segacs
    segacs Posts: 4,599 Member
    You don't really need to supplement with protein powder. If you choose to, that's fine. But you don't have to -- you can get enough protein via food, even as a vegetarian.
  • AliceDark
    AliceDark Posts: 3,886 Member
    You're using Quick Add calories so often that there's no way you're actually getting an accurate picture of your nutrition.
  • krysmuree
    krysmuree Posts: 326 Member
    edited February 2015
    How can you even track your macros properly if you're using Quick Add calories on a daily basis? Logging should not be lazy, at least not on a daily basis. If you want to properly track and follow your macros, you need to find the items you're eating and log them accordingly.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    jacksonpt wrote: »
    It just takes some practice. Try pre-logging your meals to see what foods work well together and which ones don't.

    This.... Plan and pre log
  • coleycanolli
    coleycanolli Posts: 3
    I had trouble with this at first but there are tons of things you can eat with little of no fat that are packed with protein. Like for example I keep beef jerky sticks or turkey jerky in my bag, only 2g of fat, 3g of carbs and 21g of protein! If you're not really a meat eater protein powder could be your best friend, I use oats and whey vanilla protein powder with some milk maybe a banana and peanut butter as an after the gym shake and it pretty much meets my macros in a heart beat.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    segacs wrote: »
    hislittlelights wrote: »
    on this topic, I find I'm consistently low on potassium. Other than decaf coffee, what are other good sources of potassium?

    Bananas.

    But seriously, don't worry if MFP's diary shows you to be low on potassium. Since food labelling laws don't require potassium to be listed, most MFP database entries are created by users based on food labels and will show 0 potassium even when a food contains it.

    The only time to worry about a potassium deficit is if you have a blood test and your doctor says you're deficient.

    This.

    However, if you use the good entries for whole foods (the non-asterisk entries for fruits and veggies and starches like potatoes), it will show potassium. (Since I started doing that I'm generally way over.) If you log a lot of packaged food (including veggies in packages), it's going to not include that and underreport it.

    But I wouldn't overreact but just get whatever it is checked next time you are at a dr or if you want take a multi-vitamin.

    I was logging iron for a while and it always shows me low (which seems weird given how I eat), but I've never shown low on a blood test. I also am not going to take a supplement unless prescribed by my dr since my mother has hemochromatosis. So following these things can be interesting but you can't overreact to them.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    AliceDark wrote: »
    You're using Quick Add calories so often that there's no way you're actually getting an accurate picture of your nutrition.

    Key point.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Here is a good thread on protein sources
  • Rogiefreida
    Rogiefreida Posts: 567 Member
    As others have said, plan and pre-log and you'll get the hang of it. To get adequate protein aim to have a protein source at every meal. I would look into protein powders or bars as supplementation if you aren't particularly fond of meat so you aren't choking down chicken and eggs all day long. :)
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    TavistockToad wrote: »
    jacksonpt wrote: »
    It just takes some practice. Try pre-logging your meals to see what foods work well together and which ones don't.

    This.... Plan and pre log
    this and that, plan plan plan.....time and effort wins

  • jjejjtu
    jjejjtu Posts: 1,324 Member
    hislittlelights wrote: »
    on this topic, I find I'm consistently low on potassium. Other than decaf coffee, what are other good sources of potassium?

    Avocados. They are amazingly high in potassium and fiber, and check this out the see the other nutrients:

    http://skipthepie.org/fruits-and-fruit-juices/avocados-raw-all-commercial-varieties/

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