Thank you everyone for your suggestions! I actually ate within my range today and even hit my protein goal, I'm rather proud of myself.
I think the major issue is not knowing what foods I like here in South Korea, that and having to read the nutrition info in Korean isn't helping at all. But I am making progress! I spent an hour at the market last night but finally found where they keep cheese, not much variety, but currently I'm experimenting with Denmark Pocket cheese. Whatever that is. :)
I am always amazed at how much harder it is to get to my caloric range when I eat at home, and don't use packaged foods. The suggestions stated already are great, and I just want to add that beans, nuts, and cheese are also great ideas to bump up your calories in a healthy way.
Also want to say, don't be afraid to have twice as many fruits/ veggies. Five servings is just the minimum. More is okay.
The great thing is, that by eating healthier, you also can eat more volume of food, which makes you feel fuller. Part of the reason we overeat unhealthy food is we get a lot of calories packed into smaller portions, and with no nutrition in them, but plenty of salt/ sugar. So we keep eating trying to get nutrition, and to feel full, plus drink since we are now thirsty thanks to the extra sodium.
Pre-plan on your tracker. Just play around with the foods you would eat, and plan out 7 days ahead. Then you just eat what is in your tracker. In 3 weeks it will be a habit. You will be eating in range, and won't have any surprises at the end of the day, because you already made sure you were inside all your ranges. If you plan for 1500 calories, you will eat 1500 calories.
You should actually be happy. You have found something most dieters are looking for.... lack of hunger.
part of your problem is going to be not eating servings of things. half a cup of veg is a serving, but 1/3 is not. on those 1/3 cup days, at least get it to half cup if not doubling it to match the rice volume. and when you say meat or tofu dish, what else is in it? a serving of meat is 3-4oz and tofu is thereabouts as well. so if you have meat/tofu and sauce in that 3oz, you're not getting a portion of protein. so make sure you're at least getting 3 full oz of your protein, and since you're having a problem getting in enough, bump that up to 4oz of protein.
adding a teaspoon of olive oil to your veggies, rice and protein will also get you an extra 40 cals. so would making a peanut based sauce.
i actually think i ate better when i cooked for just me and my microwave was broken. i used up more fresh veggies and ate a greater variety of foods. i would par cook the basics, then put them together in different ways.
1/2/13 6:52 A
The previous poster has given you some good suggestions. Here's an article you might also find helpful:
Fitness Minutes: (41,738)
523 1/2/13 5:47 A
I'm the same way. When I'm not visiting home over breaks, I have to cook for myself, have an apartment to keep up, and am a full time, double-majoring student who still wants some social life. I hate the clean-up time that cooking requires, so I tend to not eat very much, plus what I do cook is pretty healthy (whole grain rice, steamed veggies, eggs, milk, oatmeal). I hate cooking meat, and I hate cheap meat, so I sub protein powder for meat (not something I'd recommend to everybody). I often struggle to get my calories in because I naturally eat low-fat.
One thing that helps is to drink milk. Many people swear you should "never" drink your calories, but to me, nonfat milk is an exception. It has 40% of it's calories from protein, about 30% of your daily calcium per 8 oz glass, and tons of potassium- more than a banana per calorie. Potassium is the "other side of the blood pressure story." You know how everybody seems obsessed with lowering their sodium intake? Well... potassium deficiencies are actually pretty common. I struggle to reach my daily amount when I eat mega healthy! So, adding in 3 glasses of milk (24 fl oz) means: +250 calories, +25 g protein, +90% DV Calcium, and +1,200mg potassium (about 1/3 of the daily needed).
Another thing that helps: peanut butter or almonds. When you cook some meat dishes, add in half an ounce of almonds. They taste amazing and are full of heart-healthy fats. I also just eat them raw in between my classes, but I like to eat something every 2 hrs (I prefer mini-meals, but that's just me).
1/2/13 1:55 A
I just moved to a new country, and started up a new spark account in celebration. I am discovering the difficulties of cooking for just one person who has no microwave. It makes life interesting.
Anyway, what I've noticed is that when I do all the cooking at home, I never get enough calories!
I'm eating enough at my meals to be full and to not be hungry until my next meal. Generally speaking my meals consist of 2/3 cup of rice, a veggie dish, say 1/3-1/2 cup of veggies, and then a meat dish or a tofu dish around 3 oz, occasionally a kiwi or mandarin orange or three are thrown in.
As I don't have a microwave, but I do have a thermos lunch box, I cook once a day and eat the same thing for lunch and dinner. I'm working on meal planning skills so that I have all the cooking materials that I need and know when to go shopping for fresh stuff so that I eat it all before it spoils and those changes are going well...but for some reason, even though I don't feel hungry, I never get enough calories.
I've been tracking this time around for about a week and a half, and unless I eat out or snack outrageously on chocolate and crackers or other snacks, I stay right at about 1000 calories. What should I do?
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