I have the same problem! I love some of the tips, such as adding eggs, avacod and oil. I also try and eat peanut butter a few time per week as well. The thing I found is that I was also not getting enough protien and loading up on carbs which were high in sugar. This made it hard for me to stick to calorie ranges. Adding a little more fat and calories makes me more full. Also loved the tip about weighing food! Awesome!
Fitness Minutes: (555)
2/4/13 7:31 A
cook with a tsp of olive oil once or twice a day should do it... however, judging by what you say you eat, it sounds like you possibly are already getting enough fat... the butter, peanut butter and peanuts sound like a good daily dose
Fitness Minutes: (86,171)
2/4/13 7:29 A
Olive oil, seeds/seed oils, cold water fish (like salmon) and other fish and seafood, I see you have the nuts and nut butters covered, hummus, avocado and eggs are all sources of healthy fats like monounsaturated/polyunsaturated fats. Cook with olive oil or add it as a dressing to salads. You can also add avocado to your salads instead of dressing or as a substitute for mayo. Add seeds to your oatmeal or salad. You can eat a whole egg once in awhile.
I was majorly under with my fat intake, too, but my Dietician put me on Omega-3 Fish Oil Supplements to help with a health issue, and increased it by 8g daily with that. (don't suggest you try it without checking with a health professional first because it can interact with some medications). Anyway, I was still quite a bit under, so rather than increasing animal fat which is high saturated fat, I increased it with changing from "Ultra Low Fat" margarine to just "Low Fat" and often use hummus or avocado as a spread. I also nibble on some almonds if my intake is too low and the calories allow.
I, too, was a very big consumer of fuits/veges. I had to cut a lot of the fruit back - mainly bananas, because I was eating quite a few of them. I replaced it with some extra protein. I weigh all of my food for increased accuracy, too, so if you aren't already, I suggest that you try this to help you tweak your intake so it is more like it should be. Just read through your various Nutrition Reports and you will soon see a pattern and gain the knowledge to tweak.
I went to have a peek at your Nutrition Page to see if we could be of more specific help, but unfortunately you don't share your SparkPage with the general members. It might be worth thinking about, (and also having your Nutrition Page open) at least until you get your nutrition balanced properly.
Have you checked the entries you are using in the tracker? Member entered entries can have errors (like the calories for fat entered, but not the grams for example) and that could be contributing to your problem in the tracker.
Eat fattier healthy things - try putting half an avocado in your day or raw cashews without salt. Also, think about how you're keeping track of things - are you counting all of the oil you use to cook?
2/3/13 7:42 P
You could try to incorporate healthier fats, like using olive oil and vinegar for salad dressings, canola for cooking. You could even try "leaner" meats- Instead of 99% fat free, go with the 93%. Eggs are a great source of protein and fats. Frankly, I eat avocado on almost everything, and often do. Can you eat things like granola? I picked up some Nature's Path Pumpkin Flax granola and love it, and it is not fat free.
you can add eggs in the morning? even just one, they are pretty low cal. or a slice of cheese? hummus is a great choice with veggies as well. you dont need a lot and just use it as a dip. it is quite tasty!
2/3/13 7:15 P
I am having a hard time getting fat into my diet appearantly according to my nutrition page. I have changed my milk to 2%, I am eating one heart healthy nut mix pack (planters) everyday, I eat peanut butter almost every day. Yet my numbers still remain low! I am really loving my veggies and fruits, and I even put butter on alot of my veggies and a pad of butter on my morning muffin wheni eat one in the morning. If I incorporate more fat items than I will go over calories for the day or have to cut out some veggies or fruits I guess. Please help me.
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