Having trouble staying within all the limits of "nutrition"

For Micros, I try to do this:
- At least one serving leafy green and one fibrous green / day, more if possible
- At least one brightly coloured red or orange veg or fruit / day
- 1/2 cup legumes / day helps with fiber & protein & satiety & other stuff. 1/2 cup berries = good for fiber & antioxidants & low cal
- 2 servings fish / week, one of them mackerel for fats, also omega 3 supps daily. some nuts here and there
- switching up meat sources so I get some of the good from all and not too much of the bad (am slightly beef reliant, working on this)
- using olive oil over butter when I can (I know dietary Sat fat isn't supposed to be a problem for cholesterol but there's been a correlation for me, enough to try to watch it, even if it's wrong)

I tried being more precise about it but that's really as close as I'm likely to get and it's not that bad.

Beyond that, I eat whatever else.

I don't know if it's even possible to get the RDA of 1000 mg calcium (for women and men under 50, women over that need 1200) through food sources, on e.g. a 1600 calorie limit, if you're also aiming to get your other macros and micros.

Because you can get 100-300 mg from a serving each of most of the good food sources (1/2 cup greens, 1 cup milk or yogurt, 1.5 oz cheese, 2.5 oz fish). I might have a perfect day like that twice a year. Here are recommended food sources from the dieticians of canada:

1 cup milk = ~300 mg = 124 cals (for 2% milk)
1/2 cup collard greens = 189 mg = 50 cals (no big)
1.5 oz cheddar = ~300 mg = 171 cals
3/4 cup yogurt = ~300 mg = 110 cals for a greek yogurt (good buy though bc protein)
3/4 cup navy beans = ~100 mg = 526 cals
2.5 oz canned mackerel (who eats that) = 181 mg = ~250 cals

300 + 189+300 +300 +100 +181 = 1370 mg calcium (ok a bit over RDA).

124 +50+171+110+526+250 = 1231 cals, for some snacks and maybe 1 actual meal (fish, greens, beans)

http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Calcium/Food-Sources-of-Calcium.aspx

Reasons to consider not using calcium supplements and consider *trying* to get it via food

http://well.blogs.nytimes.com/2013/04/08/thinking-twice-about-calcium-supplements-2/

(it may build up in some people's arteries. the recommendation in the article: "Until such information is available, consumers seeking to preserve their bones would be wise to rely primarily on dietary sources of the mineral and to pursue regular weight-bearing or strength-building exercises, or both. Walking, running, weight lifting and working out on resistance machines is unquestionably effective and safe for most adults, if done properly." Which is ok for those who *can* currently exercise )