Need to eat more????

britgurlsmom
britgurlsmom Posts: 4
edited November 13 in Food and Nutrition
So I've recently started exercising and eating healthy. I count my calories and try to take in roughly what the app recommends (after entering my activity levels and such). I think I should really be eating more than what I'm able to, and I'm looking for suggestions on how to up my caloric intake. I am a server at a restaurant, therefore I am limited on what (if anything, i have to be sneaky about this) I can eat at work. I typically will consume at least one quest protein bar in addition to a protein shake. I also will eat a cup of yogurt or something similar before we open. Yes, I'm eating breakfast (sometimes 5 egg whites with spinach and turkey sausage in a wrap), and I will have a lean protein/carb/fruit and/or veggie dinner. Drinking is acceptable (as is eating before we are open for business). Still, sometimes I fail to eat enough given my schedule..... taking into consideration my time restraints, does anyone have any tips on how i can consume more with time management in mind? I can post a screen shot of a typical day if need be. I try to vary my nutrition as much as possible, while still following the company policy of "no eating on the clock".

Replies

  • RodaRose
    RodaRose Posts: 9,562 Member
    If you are allowed to drink, go ahead and drink whatever is available or bring a water bottle or thermos from home.
    If not, eat a bigger breakfast and a bigger dinner after work.
  • bio_fit
    bio_fit Posts: 307 Member
    Have the whole egg with breakfast, not just the white. Loads of lovely nutrients in the yolk!
  • LKArgh
    LKArgh Posts: 5,178 Member
    Your profile indicates you are trying to lose weight. So, why are you stressing about not eating enough? Or is this job new and you wonder how to come up with a new eating plan?
  • britgurlsmom
    britgurlsmom Posts: 4
    edited February 2015
    I take a 36 oz water bottle with me and fill it twice. I have tried to eat more at breakfast and dinner. My problem with that is I can only eat so much in one sitting. I have upped my intake a lil in these meals, but feel if I go more I'll be sluggish and "too full" to function at work. As a server I need to bring my A game 100% of the time. This is why i think i should try and add in something else of value during a shift. Maybe I could try adding in 1 egg yolk; I fear any more than that will make my cholesterol skyrocket as this is a hereditary medical concern. I'm worried about not eating enough because all my calculations say to eat between 1400-1600 calories a day... but with my ingestion at present and after exercising and working, sometimes my net calorie consumption is in the 1100-1300 range. Isnt that too low? I'd rather not send my body into starvation mode :)
  • oneoddsock
    oneoddsock Posts: 321 Member
    Starvation mode doesn't exist. 1100-1300 is rather low, especially as it sounds like your job is quite active. I agree with the suggestion of eating a higher-calorie meal after you finish work.
  • DebHutton55
    DebHutton55 Posts: 48 Member
    Eat a couple yolks, it won't raise your cholesterol. My family is high also. Eat different foods than eggs every day. You're eating plenty of calories if you are trying to lose weight.
  • futuremanda
    futuremanda Posts: 816 Member
    The egg thing is a myth from very outdated, poorly designed research. Our knowledge of what affects our cholesterol is growing, so you might want to put in some research and see what you feel comfortable doing, or talk to your doctor.

    Are you feeling hungry or weak? Do you eat more calories, or would you like to, on non-working days? Because if you a) feel fine and b) would be happy to eat more on your days off, you can start looking at *weekly* totals instead of daily. Meaning some of your extra calories that you could have consumed on a work day just get consumed on an off day.
  • britgurlsmom
    britgurlsmom Posts: 4
    I will def contact my doc about the cholesterol concern. I don't feel weak. Actually I'm feeling quite energized these past four weeks (with the exception of my monthly change, lol). I do look at weekly goals as well, which r pretty on point with the deficit I should be creating. Just wanted some feedback from others to see what y'all thought. Anybody have any higher calorie snack suggestions that I could eat on my way home maybe? I'm pretty scheduled in my eating habits by now, and I find if I don't eat by the time I'm used to I can feel my belly rumbling. Some days I find myself wanting to eat all day long. In this case I choose veggie/fruit combos with some walnuts or peanut butter. I guess maybe I'm doing btr than I thought :)
  • jenncornelsen
    jenncornelsen Posts: 969 Member
    My go to snack is almonds. They fill me up but are calorie dense so dont over do it! U could do a higher calorie fruit or ad in some avocado to meals. I wouldnt worry much unless ur having hunger pangs at work.
  • dani_bee
    dani_bee Posts: 45 Member
    Starvation mode is real. It's called ketosis. I don't think you are running that risk, though most nutritionists would recommend more. How long are your shifts? They can't legally prohibit you from eating during an eight hour shift. You could make smoothies, snack on nuts and seeds, or dip fruit in peanut butter.
  • britgurlsmom
    britgurlsmom Posts: 4
    dani_bee wrote: »
    Starvation mode is real. It's called ketosis. I don't think you are running that risk, though most nutritionists would recommend more. How long are your shifts? They can't legally prohibit you from eating during an eight hour shift. You could make smoothies, snack on nuts and seeds, or dip fruit in peanut butter.


    My shifts range from 6-8 hrs. Unfortunately, being that it's a restaurant, my state allows them to restrict food consumption while being on the clock. With that being said, my bosses r not jerks and they do allow us to snack if we r on a swing shift (8 hrs straight, sometimes more if we r busy). I take quest protein bars and make protein shakes to drink while I'm on the clock, although I'm getting a little bored of those and was looking for a way to change things up a bit. After being on the clock for a 6 hr stretch or so I am starving, and sometimes my snacks just don't seem to hold me. I guess it doesnt help that I'm around food constantly, seeing juicy burgers and hot fries fly out of the window would make anyone's mouth water. Lol. The snacks need to be non perishable, non prep, no mess (think what u would take hiking for a day, but not able to stop to eat). This is becoming a challenge for me to stay on track and I'm at a loss for quick on the go snacks.
  • lcooper327
    lcooper327 Posts: 112 Member
    It's the law that you get a break and lunch if your shift is a certain length. They can't control what you do on those breaks like eating.
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