Hitting daily nutrients in 1200 calories

caw241
caw241 Posts: 1 Member
edited November 2024 in Food and Nutrition
Has anyone ever hit all the nutrient goals when eating 1200 calories? If so, what did you eat that day?

Replies

  • jaci66
    jaci66 Posts: 139 Member
    It's a hit and miss on a daily basis. You just have to keep watching your numbers and find what works for you and what you like to eat. Everyone has different tastes, needs and combinations of food. My diary is open if you would like to see how I do it. Basically, I eat what I want - while eating at a calorie deficit. And I watch throughout the day to see what, if anything, I need to add to make my nutrient goals as close as I can. Some days I just don't make it. Other days I'm spot on.
  • GoldenEye_
    GoldenEye_ Posts: 330 Member
    While I can't say yes, I can say almost. The reason I didn't is because I wanted to hit a 90 gram protein goal (It ended up being +/- 1285kcal if you don't substract exercise kcal) and was missing 41% Lysine. Which is pretty odd since I ate tons of seeds and soy food. I was on a plant-based diet.
    If you want to check your nutrient intake I can recommend cronometer.com . It lists the percentage of vitamins, minerals, lipids, carbs, etc. all broken up into more specifics.
  • lorrpb
    lorrpb Posts: 11,463 Member
    What nutrients and what goals are you concerned about?
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  • janejellyroll
    janejellyroll Posts: 25,763 Member
    When I was losing weight and my calorie goal was relatively low, I tracked my nutrients by the rolling week. Some days I wouldn't hit a certain goal, but I would know that I was fine for the week. It worked well for me.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    I don't remember exactly what I ate as it was some time ago I had that calorie goal. Probably cottage cheese for breakfast chicken or tuna and salad for lunch, meat and vegetables for dinner, some small snack.
    Prelogging my day was very helpful. I really only concentrated on calories and protein but everything else seemed to work out if I was hitting those.
  • MsHarryWinston
    MsHarryWinston Posts: 1,027 Member
    This is one of the reasons I take a high quality multivitamin, to cover my bases just in case.
  • SpanishFusion
    SpanishFusion Posts: 261 Member
    I track potassium. When I hit my potassium number, all my other numbers fall into line except for iron and calcium. I hit close about once or twice a week. My best meal so far: Breakfast: Dave's Killer light bread, boiled egg, 1/2 avocado, 1 c milk. Lunch: 2 oz grilled chicken, 3 cups super greens with lemon for dressing. Snacks: Banana, hummus, celery. Dinner: 6 oz Baked salmon, 1 c steamed broccoli with 1 tsp ghee, quinoa about a cup. This puts me about 15 over, and if I add 1 tsp of olive oil with my salad, it puts me 55 over. I don't eat like this every day, because I don't like to eat the same thing every day, and many days there is a glass of wine in there, but it's the type of day that I shoot for.

    Calcium and iron are still just half of what I'd like. Potassium is still lower than I would like, but I set it at 2300 so that I can see my sodium and potassium side by side and make sure that I'm shooting for more potassium than sodium. When I hit 2300+ for potassium, I feel good about myself. But this is the best that I can do with 1200 calories. I supplement as well...
  • Nikion901
    Nikion901 Posts: 2,467 Member
    I'm not certain that I understand the question ... are you talking about the macro nutrients of Carb/Fat/Protein or the micronutrients that come from vitamins and minerals? For the macro's I usually come within a couple percentage points of my target. For the micronutrients, I need to supplement some of them ... a lot depends on how much variety/diversity and volume there is in the foods I choose to eat.

  • toxikon
    toxikon Posts: 2,383 Member
    I try to focus on getting enough protein - at least 60g. I take a multi-vitamin with dinner just in case I'm missing out on any vitamins/minerals.
  • rustypep
    rustypep Posts: 31 Member
    It is difficult to hit all the metrics consistently when you are eating at a deficit. If you limit your options you might get there but eating the same thing every day would get boring fast. Most metrics are based on a 2,000 calorie diet for a person of average height. Getting in 3,500 mg of potassium is hard by itself but so is over 30 grams of fiber consistently. If you are short in height it will be harder to achieve. I do what others have said by focusing on protein. I also keep a close eye on sodium and saturated fat as they are tied directly to heart health. If I do those thing most of the others fall into place as good as they are going to be until I get back to 2,000 calories.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    You cannot accurately track more than a few things (including protein, carbs, fat, sugar, and fiber, however) at MFP.

    Did I ever hit my goals for all of those at MFP (well, sugar isn't a goal)? Sure.

    Did I hit my goals for all the things MFP purports to track? No way to tell.

    I currently log at Cron and did sometimes when eating closer to 1200, and yes, I can hit everything on 1200 although I think it makes more sense to average it out over a few days. The ONLY way you can really tell, though, is logging with USDA entries. Packaged food entries lack information on a number of the nutrients tracked.
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