Help understanding nutrition

I just started today and input in my food and take it now I only have 1 g of fat left. Not sure what to eat.

It's not necessary to be exactly exact on nutrients every single day. Pretty good, on average over a day or few - that should be fine.

It's the calories that matter directly for weight management. Nutrition may have an indirect effect (via energy level so how many calories we burn, or via how full we feel so how hard it is to stick to our calorie goal), but the direct effect is still calories.

That doesn't mean nutrition is unimportant, of course! Good overall nutrition improves our odds of long term good health, among other benefits.

MFP resets at midnight, but our bodies don't. If we get a little more of some nutrient one day, a little less of it the next day, but tend to average around our goals over the week, we're unlikely to have any severe nutritional deficiencies or other problems.

On top of that, some MFP database entries don't have complete information (because complete information isn't on the food label), so we may be getting plenty of something that MFP's total suggest we're short on. (This is especially common with micronutrients, such as potassium, iron, calcium, etc.)

Many of us here treat the nutrients as goals, but some are more likely to be treated as minimums (like protein, for example). Health conditions may make some people need to treat certain things as limits (like fats, sodium, or something else).

Close is fine. Don't stress!

If you find that you're routinely low on some particular nutrient, that's maybe something to work on. For example, if you're pretty much always way below protein goal, work on tweaking your routine eating habits to bring that up. If you're looking pretty much always low on some micronutrient, say potassium, maybe spot check a typical day or two against some more complete source of nutritional information if you're worried about it. ** You may be fine. If it turns out you're truly low, use web search to look for foods high in that nutrient, pick some you like, and put them in the rotation more often.

** One good source: https://fdc.nal.usda.gov/ from the US Department of Agriculture

You have time to dial in your nutrition, assuming you're not already diagnosed medically with some relevant disease or deficiency. If you want to improve nutrition, think in terms of daily habits, and gradually adjust your habits to get the nutrition you need without having to obsessively think about all of the nutrients every day. That can work fine, in a "close, on average, is good enough" kind of world.

Most developed world people have non-terrible nutritional intake. Only a few things are commonly short-changed. **** There's no need for panic, stress, etc. Mostly, get enough protein, some healthy fats, and plenty of varied, colorful veggies and fruits, and things will fall into place nicely without fuss.

**** There's a good graphic on page one in this document:

https://www.cdc.gov/nutritionreport/pdf/4page_ 2nd nutrition report_508_032912.pdf

According to this, the most common nutritional deficiency is Vitamin B6, with still only 10.5% of the population deficient.