Nutrition Tracking

I’m really enjoying tracking my daily food nutrition intake; something I’ve wanted to do for many years. Concerns about getting enough of the right nutrients have been with me since college when I fell below my fit high school weight and recognized how hard it was to maintain my weight. For many people, losing weight without trying seems like a blessing but it continues to be a problem for me.  Tracking my daily intake makes me realize that while I eat healthy foods, I don’t always eat enough of the right foods to get the nutrition I need. For example, I’ve always eaten more than the USDA recommended daily servings of fruits and vegetables; however, since giving up meat, I didn’t realize how hard it can be for a quasi-vegetarian to consume sufficient dietary fiber, protein, and calcium; surprisingly (to me) eating lots of fresh fruit and vegetables may not provide sufficient fiber, protein, carbs, or calories! To simplify my tracking and ensure I consume sufficient daily nutrients, I’m trying to put some regularity in my daily intake; currently, I’m consuming at least 2 bananas, 2 apples, 2 cups of milk, 1-2 eggs, 1-2 servings of high fiber/high protein food (e.g., avocado, lentils, or beans), and additional fruits and veggies each day. Also try to have fish (typically salmon) at least 1x/week. Table below shows nutrient tracking for this past week.

Date	Calories/From Fat	Total Fat (g)	Protein (g)	Added Sugar (g)	Potassium (mg)	Sodium (mg)	Fiber (g)	Total Carb (g)	Calcium (% of 1000mg)	Incomplete comments on main ingredients
Sunday 1/25/15	1770/430	53	106	15	?	1263	22	217	145	2 poached eggs
Monday 1/26/15	1937/426	58	122	7	3592	1839	39	269	174	salmon salad
Tuesday 1/27/15	2215/542	64	101	16	3341	1899	49	314	126	shredded wheat, banana, blue berries breakfast; 2 poached eggs salad lunch; farro, garbanzo beans salad dinner
Wednesday 1/28/15	2008/532	60	103	14	2786	1795	48	286	148	Muesli breakfast; black bean & 2 poached eggs salad for lunch; farro and veggie dinner
Thursday 1/29/15	1926/445	58	91	16	2482	1356	57	281	127	Muesli & greek yogurt breakfast; avocado/black bean salad lunch; farrow and 1 poached egg dinner
Friday 1/30/15	2092/668	76	107	8	2023	2485	66	260	140	Shredded wheat, banana, raspberries breakfast; avocado, lentil, and spinach salad for lunch; 2 poached eggs and lentil salad for dinner
Recommened for active male my age	2400g/ 600-840g	53 - 80	>75	<37.5	-	-	38	270 - 390	100% (1000 mg)	I seem to being doing ok with everything except recommended calorie intake