Healthy ways to meet intake goals

littlestarling
littlestarling Posts: 16
in Food and Nutrition
Hi everyone.

I've been really focused on eating healthy and losing weight for a little over two months now. My body has really adjusted to normal portions and healthier food. But I've noticed how hard it is lately for me to eat well AND meet my minimum intake goals. Because of the Easter weekend I've been eating junk to meet that goal but it's not something I really want to do.

Does anyone have healthy suggestions for eating enough? I put in my breakfast, lunch and my projected dinner and still need 472 calories. I can't believe it!

Any suggestions would be really helpful. Thanks <3

Replies

  • RoanneRed
    RoanneRed Posts: 429 Member
    I'm not much help, I'm afraid - I don't know how you manage to eat so little. Had a quick look at your food diary and your Fajita dinner Wed night is more my sort of meal size!
  • ElizmaKnowles
    ElizmaKnowles Posts: 43 Member
    I hardly ever struggle to achieve my intake but then again whilst I have been making better choices with what I eat I have made a point of not putting anything off limits as usually that's my downfall (when you know you can't have it....)

    My typical day (on 1400 calories without exercise) is:
    Breakfast
    bowl of instant oats
    probiotic drink
    cup of coffee

    On work out days (4-5 days a week) 200ml home made dairy free fruit smoothie before I hit the gym (at 05h00)
    protein shake with 250ml semi skinned milk

    Lunch
    Bowl of soup and a bread roll

    Snacks
    piece of fruit or another smoothie
    hand full of nuts

    Dinner
    Steak/Fish & salad or cous cous salad or stir fry

    When I log the walking I do during the day this gives me enough additional calories to have a glass of juice (or wine some evenings) or a small treat after dinner. I only really eat back the calories I burn during everyday activities. My 'proper' exercise is usually a 30-40 minute session on the treadmill 4-5 times a week and of those calories I only eat some back.

    I am sure there are a lot better ways to approach this but so far it has worked for me for the past weeks since I have really gotten into MFP and going the distance. If anyone has any suggestions or tips for me, it's always welcome!
  • TwinMumCork
    TwinMumCork Posts: 125 Member
    I know what you mean about hitting goals when eating properly. I regularly fail to meet my goal and its not that high, but when you eat less carbs this happens. I am never hungry even on that low amount.

    I would suggest adding in some healthy snacks, to keep your calorie intake higher.

    An apple and some nuts is a good healthy snack. Or some oat cakes and some nut butter is good too. I'm sure others have good snack suggestions too.

    They say its good to snack.
  • LillyMosley
    LillyMosley Posts: 166
    I can't see your diary, but what about nuts, they are a healthy way to add calories, just make sure they are not coated in salt or flavoring. Or Yogurt and fruit? A chicken salad? Maybe you need one more small meal a day?
  • missprincessjenny
    missprincessjenny Posts: 104 Member
    I didn't check your diary because someone said they couldn't see it. Breakfast is my biggest meal with steel cut oats. It cooks while I get ready. I have three snacks and usually have protein at each snack. One of them is a protein smoothie. I use to have the same problem as you but I found if I planned my meals and exercises the day before I am able to better calculate my nutritional intake to meet my calories burned. I also eat alot of nuts, avacodoas, healthy fats. I try to get a healthy fat at every meal. I eat a lot of veggies, limit my fruit and sugars. Although recently I've been eating dates to up my potassium and thats putting my sugar up.

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