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All nutrients within allocated calories - how?



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JUULEE
JUULEE's Photo SparkPoints: (7,178)
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4/25/13 7:43 A

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Thanks Becky - I'll take a good look at that later!



DIETITIANBECKY
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4/24/13 4:56 P

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Nutrient recommendations also include a "buffer" for safety.
Usually if someone is at 80% or above---then needs are being met.
Check out this site for more on menu planning:
www.choosemyplate.gov



JUULEE
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4/24/13 4:15 P

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Hi Becky

I'm not particularly worried about any one in particular it's just that now I'm paying more attention to what I eat I can see I'm not getting all I need.

I thought it was going to be an easy thing to do - something we all did naturally - clearly it isn't, and as you said earlier difficult to do the fewer calories you eat.

Thanks for the advice on the non starchy fruit and veg and I'll take a look around for some more food additions.


Thanks again everyone!



DIETITIANBECKY
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4/24/13 3:34 P

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I am sure your SP calorie range is 1200-1550. Don't think you must stay at the lower end for weight loss; especially if your are exercising most days of the week. This will give you more calories for a few more food selections. On many days you appear to be low on non-starchy fruit and veggies selections (2-3 more serving daily could help). What nutrients are you most concerned about??

Becky



JUULEE
JUULEE's Photo SparkPoints: (7,178)
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4/24/13 3:00 P

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Thank you for all your helpful comments. It's comforting to see I'm not the only one whose pulling out all the stops to get the nutrients sorted.

I'm happy with the weight I'm losing but starting to realize there is more to a balanced diet than I originally thought.

Anyway, I've opened my nutrition tracker and I'd be very grateful for any advice or pointers you'd be kind enough share.

Thank you



LVHOPEJOY
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4/24/13 8:23 A

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I am working on lowering my sodium and watching calories that I don't notice my carbs, fat, Cholesterol, protein intake I am getting until I print it out. Sometimes I am below 1200 calories when I hit my sodium limit of 1500 mg daily, this was set for me by my diabetics team when I was first told I had diabetics. I take medication for high blood pressure. I just learned about the importance of getting the recommended amount of Potassium, K, Magnesium, Folate. I am working on it, while still keeping the other nutrients at least to the minimum. It has been very difficult. I do take Fish Oil, Multi Vitamin for women over 50, and Vitamin D supplements.

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Edited by: LVHOPEJOY at: 4/24/2013 (08:24)

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KKKAREN
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4/24/13 5:42 A

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I have done it before but it's tricky. I'm normally low on fiber.

Karen


 
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WORDWOMAN7
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4/23/13 11:45 P

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I have trouble with this, too. I'm taking a women's vitamin, calcium citrate, fish oil, and a folate tablet (the last two at my doctor's recommendation), but I am always low on magnesium and potassium.

I believe I've heard that companies aren't required to list how much potassium a food has, so I may be getting more than my tracker reflects. But I still worry about not getting enough magnesium....



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DIETITIANBECKY
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4/23/13 8:49 P

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What nutrients are you referring to specifically? Carbs, protein, fat or are you concerned about vitamins and minerals.

Realize that our sparkpeople data base has accurate nutrition information for our entries. The entries that are put in by members may or may not be accurate. And because the nutrition info for many nutrients is not listed on the package label---you may be getting more than is listed in your report.

You are also correct, it can be difficult to meet nutritional need on 1200 calories. That is why this is recommended as the lowest calorie level one should use. You also have a range from 1200-1550---so you do have some room to add a few more foods to boost your intake. And using a multivitamin-mineral supplement (like a Centrum, One-a-Day, or similar store brand) can also be used as "insurance" when on a lower calorie eating plan.

Finally, I can give more assistance if you make your nutrition tracker public. Let me know if you need the steps to do this.

Becky
SP Registered Dietitian Nutritionist



BUNNYKICKS
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4/23/13 5:48 P

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I do have a hard time getting enough protein when trying to stick to 1200 calories a day. I already eat at the very low end of the carb range, and middle-to-low on the fat... and protein is usually rock-bottom or under. It's challenging, for sure!

My worse problem is trying to consume the RDA of calcium and iron while holding to 1200 calories. That, I can hardly ever accomplish. I personally do sometimes take a standard "daily multivitamin" (not every day though, just when I remember), just to sort of cover all bases. Whether it's a good idea or flat out waste of money, I'm not really sure.

Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)


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NANLEYKW
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4/23/13 5:46 P

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It's hard to give specific recommendations without seeing your nutrition tracker, but for me, it was a matter of choosing nutrient-dense foods and not a lot of empty calories. Lean proteins like chicken breast or fish, carbs from veggies and fruits, and healthy fats like peanut butter. Are there some nutrients in particular you're having trouble fitting in?



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JUULEE
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4/23/13 5:27 P

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Hi everyone and I'm hoping someone could advise me.

I just don't seem to be able to get all my daily nutrients within the 1200 calorie range and the recommended nutrient levels. As I add something to boost one nutrient's tally another nutrient goes over their recommended top or calories start rising.

How are people managing this or is taking supplements really the better way to go?

Thanks for your help.



 
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