So I don't usually count my calories. I did for a while, and then I started trying to just eat healthier. Yesterday I tracked my day, though, so that I could show my dietician today at my follow up.

Here's what I ate yesterday:
Breakfast:
1 Cup Kashi Cereal
1 Cup Silk Milk
Banana

Snack:
Apple Bites

Lunch:
2 Slices of Nature's Own bread
1 Slice of Cheese
3 Slices of 100% Natural Turkey
Yogurt
1 Cup Chocolate Soy Milk

Snack:
Grapes

Dinner:
2 1/2 servings of Broccoli and Cheese
1 Slice of Bread

Calories - 1152

I should be getting 1200 a day so I was a little short. I was told to eat 1200. According to my dietitican what I ate yesterday is 15.5% fats, 66% Carbs, and 17.5% protein. I know I need to be eating more protein. I normally have a source of protein with my dinner like chicken or something. I just was so tired last night I didn't want to wait for it to bake.

She told me my carbs are fine, but my fat intake and protein intake is a little low. She said my fats needs to be at minimum 20% and my protein anywhere between 20 - 30%

So my question is how can I incorporate some more healthy fats and protein without increasing my calories dramatically? Any tips or advice?

I'm not hungry a lot. Most of the time I have to make myself eat even if my stomach isn't growling. I think I am eating a good bit of a food it's just it's low in fat and protein. Could some fats be hidden in the food I am eating and the precentage is actually a little higher then 15%? Any advice would be wonderful. The dietician said if I don't get enough fat the hormones in my body won't act properly, and if I don't get enough protein over time I will lose muscle mass.

Using the information you provided I'm coming in at:
50.4g Protein (201.6 Calories from Protein)
198g Carbs (792 Calories from Carbs)
19.84g Fats (178.56 Calories from Fats)

(These numbers give me a total of 20.6 calories more then your posted number, my calculator is a little wonky me thinks...but it gives a general idea).

Walnuts/almonds and other nuts are a great source of protein and healthy fat that could make a great snack and add some calories, since you normally have chicken with supper if you add in nuts I can see the overall numbers being a lot better as that will add 20-30 g of protein.

Whoa, that's a lot more carbs then I had thought. I only came up with 166. She said 130 was good, but being over a little bit was fine. I guess I need to watch the carbs.

Okay. I'll see about adding in some almonds. What other nuts would be healthy and tasty?

Thank you for your help.

If you like chocolate the emerald Cocoa Roast Almonds are freakin delicious. They are sweetened with sucralose (not real sugar, some people have a problem with that maybe, but no added cals from sugar!) and the dark chocolate is a good source of antioxidants and the almonds are good for fiber as well as "good" fat.

Heres an article about nuts from men's health... http://www.menshealth.com/men/weight...100000cfe793cd

You could add some avocado to your sandwich for some healthy fat. 1 ounce (about 1/4 of an average avocado) is about 50 calories

I like greek yogurt. You can get it fat free, and it has like 14g of protein in 120-150 calories depending on flavor. Avocado is excellent on salad, too. Peanut butter is a good one for fat and protein (and deliciousness.) I've been trying to add protein, too. I have had good luck with nuts, yogurt, cottage cheese, hard boiled eggs, and tofu.

You may be tired because you aren't eating enough to keep your body going. It's worth considering going over 1200 some days and see how you feel. Do you get enough iron?

Your percentages are around mine which is where I'm happy with. My protein percentages are between 15-25% with fats about the same. I'm pretty happy with that.

Overall though it looks like you aren't eating very many veggies? I'd definitely recommend increasing your intake of veggies.