Calotie counting, but not getting all my nutrients
I'm very confused. Today is my first day of counting calories. I got an app on my phone called my fitness pal and it put my daily caloric intake at 1200/day. I have 400 left for the evening but have not come close to the reccomended calcium, iron, vitamin a, or c. For breakfast I had honey bunches of oats and 1 cup milk, lunch was an egg salad sandwitch snack was yogurt with bananas and not sure for dinner yet. Can anyone give me an example of what they eat while getting in all necessary nutrients?
I just had dinner. I ate spinach salad loaded with different veggies and ranch dressing. (Can't seem to get used to aby other type) and for a snack hubby and I always make all fruit smoothies.
I would replace the cereal and bread with fruits and veggies, trade those calories for what your body needs. For example if i make a tuna salad i cut up a cucumber and use the slices in replacement for crackers or bread. And it is soo yummy. Get creative
I believe this is one of the reasons you see so many warnings about eating below 1200 calories/day not being healthy. I average about 1600 and find every day I'm having to make a trade off of a nutrient I didn't get enough of the day before. For example my fiber and potassium are terrific today due to lots of veg but my calcium level stinks. So tomorrow I'll be going heavy on the lowfat dairy and likely will come up short on either fruit or veg.
This is the only thing I look forward to on bumping calories up once I get to maintenance. I'm not imagining treats, just better nutrition!
I would agree, more fruits and veggies! Please take a multi vitamin supplement at the minimum while you are on your "diet". It is increasingly difficult to fit in all your nutrients while on a calorie restricted plan. I take a multi, iron because I am anemic, a b 50 complex, chewable c and sometimes calcium supplements. I could do more but my budget doesn't allow it. It is reassuring to know that my body is receiving what it needs.
every day I'm having to make a trade off of a nutrient I didn't get enough of the day before. For example my fiber and potassium are terrific today due to lots of veg but my calcium level stinks. So tomorrow I'll be going heavy on the lowfat dairy and likely will come up short on either fruit or veg.
I don't think there is anything wrong with this - if you are getting one set of nutrients one day and another set the next day. I think the most important thing is that you are getting everything you need over a couple of days.
I was told by a nutritionist that dark, leafy greens are a good source of calcium. AND that your body absorbs calcium easier from them than it does from dairy.
Veggies, veggies, veggies. It seems no matter what weight loss method one decides to go with... be it calorie counting, WW, running marathons, whatever... we all still need lots of veggies!
From all the veggies I have been eating lately... my nails have started growing really well!!
Couple suggestions: Smoothies can easily take ALOT of spinach! Spinach, blueberry are fantastic together.
I too track everything, and see very evident areas that I need to 'up' but the important part is to look at the big picture, same with calories really. If you go over one day, and under another day, but the end of the week all that matters is that you averaged where your target is set.
The cereal in the morning is a great idea when it is a healthy cereal because they are fortified with alot of the nutrients that we lack in our normal, even healthy diet.
Multi vitamin is a must (preaching to myself here!)
This is a science, and it takes the right formula. With tracking what you eat, and your progress, it will take time but you will find the right groove. Just remember to adjust things one at time, and in moderation....AND you may need to adjust again as your body make up changes and you stop losing.
Calotie counting, but not getting all my nutrients
