I use a program called Dietpower www.dietpower.com to track my nutriton because it is much more comprehensive and much quicker to use than the Sparks tracker. It tracks more than 20 nutrients and has nice little graphs and charts that make it easy to see how you are doing.
I don't have any trouble meeting my nutritional needs, because I eat a large amount of fresh fruits and veggies, beans and greens. Generally I can meet my nutritional needs in about 1300 calories, but I usually eat more like 1600-1900 calories per day. Greens like spinach, cabbage, romaine lettuce, etc are extremely nutrient dense. Beans are extremely nutrient dense. The trick is to eat foods that are nutrient dense, not energy dense. Most of our processed foods are energy dense, not nutrient dense. Because of the high fruit and vegetable consumption, I tend to get twice the recommended daily allowance of fiber.
One great book that may help you with a food plan is "The China Study." It is the largest epidemiological study of nutrition done to date, the results are stunning and likely to shock you. The recommendation is eating a whole foods, plants based diet. It doesn't restrict meat, but shows why a prdominantly plant based diet works better. The "food plan" recommended in the China study is one page long-- just some simple guidelines that if you follow you also should have no difficulty getting your nutritional needs met within your calorie range.
I do take multi-vitamin, multi-mineral supplements too though. On a weekly average I get all my nutritional needs very well met without them, but I won't lie-- somedays I don't get 100% of each and every vitamin and mineral.
SW 8/1/08 229.
current weight: 153.0
Fitness Minutes: (130) Posts: 291 10/26/10 11:11 P
Yes, I take vitamins. A multiple vitamin plus a couple of others. It is just that every time I end up my day, having tracked all my food, the only thing I ever seem to have eaten enough of is carbs and salt :(
Wish I could help.... I don't count calories, but I do try to eat from all of the food groups, and then I take vitamin supplements to add to my total nutrition. I take Vitamin E, C, B12 (only because a recent blood test said it was slightly low) and calcium now that I am in menopause, and a multi vitamin without iron. Do you take any vitamins, Luvsdsea? Maybe that can be a substitute to figuring out how to deal with all of those nutrients each day.
Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go." (NIV)
This quest to shrink is driving me in sane! Dieticians recommend this much protein, this much calcium, this much blah, blah, blah but if you ate enough food to encompass all those nutrients each day, you would have to eat 5,000 calories. Does anyone else have a problem getting enough of the nutrients you need from food without overeating? If not, please share your secret with me because it is driving me nuts! I know what the sources of the various nutrients are but I don't know how to eat enough food without going way over on calories.
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