Fitness Minutes: (23,497)
843 3/16/14 12:37 P
My best friend is a nutritionist and her advice is to track religiously for a week or so, eating typical meals, and then at the end of the week, see what, if any, categories you are consistently low or high in. If you have a couple of eggs, your cholesterol will be way over for the day, but unless you do that all the time, you will probably be within range for the week; the same applies for fiber, protein, various vitamins, etc. Your body doesn't know what day it is, or what meal it is; so you don't need to worry about getting everything perfect every day.
If you do discover that you are consistently low in one area, then you need to take steps to fix it. And your body doesn't know if that vitamin A is coming from sweet potatoes or from dark leafy greens, so eat something you like.
Fitness Minutes: (5,730)
2,410 3/16/14 7:30 A
I meet my requirements with lots of veggies, low-sugar fruits, wild meats, dairy, and healthy fats. I encourage leafy greens to everyone.
How many servings of veggies are you getting daily?
When your calorie range is low, you need to make sure your food choices are as nutritious as possible. There just isn't room in the range, for a lot of stuff that's empty calories... like fries or chips or a doughnut or a coffee loaded with cream. If you haven't already, take a look at what you're choosing to eat, and see if you can swap out something that's not providing anything in the way of fiber for example (like some chips) and put in something like cut-up raw vegetables instead. Swap out a cookie at snack, for a small apple. Look at your Tracker for food choices that are a lot of calories, but not very nutritious.
No one gets 100% of all their nutrients daily. Just eat healthy foods, and vary them, and you may get 300 % of Vitamin C with peppers today, and 50 % tomorrow. You don't need to get 100 % every day.
Plus since most of these nutrients aren't required to be labeled, we can't accurately track them anyways, unless we sit down, and Google each an every food for nutrients.
So just eat good food, and worry about the calories, or carbs, depending on what you watch to lose weight, and if you want more fiber, see about adding some foods with fiber, but trying to get the right amount of Iron, Thiamin, or B-6 every day, turns your kitchen into a laboratory.
Eating shouldn't be a chore. If you are concerned about nutrition, at your next doctor visit, have them test your nutrient levels. THAT will be a lot more accurate, and then you can focus on anything you are low on.
Truth is, just by eating healthier, you are probably receiving a lot more nutrition than you were before, so just relax, focus on the foods, fiber, and losing weight, and save the worry of nutrients until your doctor actually says you have a problem.
step one is to make sure that you're tracking accurately. and that's not just making sure that you're weighing or measuring everything, it's making sure that you're entering in the nutrition info yourself or that you're using a spark entered entry. if you're using entries with user names beside them, that means that some other user entered them. and if you start to compare what they entered to the information you have in front of you, you might find that they only entered cals and carbs or that they entered none of the vitamin and mineral info. or you might find that they live in a different region and so the info doesn't match what's in front of you or the information may just be old. so if you're using that info, you just need to make sure that it's accurate. once you know you're dealing with accurate data then you start to tweak what you're eating. the basic idea is that you're going to need to cut back on stuff that either doesn't contribute anything or contributes something that you're already getting plenty of to make room for what you need. this way you're in your ranges with the nutrients that you need. it could be something simple like swapping your half bagel for a slice of ezekial bread, where you'd save 20 calories and get three more grams of fiber. or having blackstrap molasses instead of honey. it might need to be more complex like cutting down on the extras in your coffee so that you can add in some vegetables. it's really hard to say without being able to see what you're eating.
Fitness Minutes: (34,280)
22,356 3/15/14 4:21 A
I went to have a peek at your Nutrition Tracker to see what and how much you are eating, and what you could tweak, but unfortunately you don't have a SparkPage, so I couldn't.
If you eat plenty of fruit/veges, and are aware that some are a lot better sources of fibre than others, and you eat whole-grains rather than white bread, white flour-based foods, as well as a few nuts/seeds, you will find that you will be getting enough fibre.
Some of the better sources are: Red Kidney Beans Cannellini Beans, Navy Beans Chick Peas Lentils Split Peas Green Peas Broccoli Cabbage Asian Pears Pears Potato Whole-grain flour Wheatgerm Wheat Bran Oats (think porridge) Quinoa Breakfast Cereal (I can't give brands re I live in NZ) but check the Nutrition Label and go for lower fat, lower sodium and low ADDED sugar.
A great idea is to make a smoothie with some of the fruits/veges and some bran or quinoa:-)
Iron sources (this is a copy/paste from SP's Reference Guide for Minerals) Food Sources Iron is available from foods of both animal (heme iron) and plant (non-heme iron) origin. It is better absorbed from heme iron sources. Absorption of iron is enhanced when vitamin C foods are eaten with iron rich foods. Iron cookware also adds to the iron content of cooked foods. The best sources of iron include liver and other organ meats, oysters, and black strap molasses. Good food sources include spinach, beans, and peas. Fair sources include lean meats, other shellfish, egg yolks, nuts, dried fruit, other green leafy vegetables, whole grains, poultry, and fish.
Fitness Minutes: (6,866)
140 3/14/14 9:45 P
It's not that hard if you make smart choices. Beans, greens, veggies and fruit, whole grains etc. We all have days where we don't get quite enough fibre, supplements are ok on occasion, like 1-2 times a week a spoon of metamucil won't hurt to get your fibre up to par. If you eat meat your iron levels should be ok. If you eat a balanced diet you shouldn't have to worry about the micronutrients too much .
Fitness Minutes: (15,218)
1 3/14/14 8:51 P
Hi everyone, the biggest thing I seem to be struggling with is how to stay within my calorie range 1200-1550 and still get all my nutrients. If I'm within my calories I am pretty much always under my goals for fiber, iron, etc... Any suggestions on how to reach these goals without eating really odd food combinations? Any help is really appreciated
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