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Dietitian 05/13/11 replied to U2039835
Sure, just create a recipe. You start in an empty meal, enter your ingredients and quantities that you typically eat, and then click "recipe" link at top right of meal box area (on web), or recipe icon in your apps.
For more ideas on how to create recipes (esp. batch recipes with multiple servings), use the search box. There are tons of older posts on recipes.
Best,
Kathy Isacks, MPS, RD

Dietitian 05/13/11
Welcome, MyNetDiary Newcomers! Please be sure to read my articles on meal planning, nutrition, and exercise. They are found on the main website: http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Also, do you know that MyNetDiary has a blog? We have a wonderful writer on staff and I contribute to the blog as well. Here's the link: http://blog.mynetdiary.com/

It is especially important that you understand how to personalize your weight loss goals as well as nutrient goals. At the very least, read my article on customizing your caloric goals: http://www.mynetdiary.com/customizing-calorie-goals.html This article will be updated shortly but it still contains a lot of useful info.

Ultimately, you have to find out what works best for you by recording your food intake and physical activity on a regular basis and tweaking your goals as you go.

Macronutrient percentages (fat, carbs, protein): there is no one specific macronutrient percentage target that will work effectively for every single person. The bottom line for weight loss is to consume fewer calories than you expend. To maintain your weight, your caloric intake should match your caloric expenditure over time.

Low fat, low carb, somewhere in the middle - it depends upon what works best for you and if you are able to meet basic nutrient needs and eat healthfully on the plan. Explore what works best for you, try to eat more whole foods/less processed foods, and try to eat a variety with a focus on veggies, fruits, whole grains/starchy veggies, lean proteins, and healthy fats. This applies to any eating plan (even low carb once you pass the induction phase).

We all need inspiration, feedback, and sometimes, just a good listener (or reader in our case)! Take advantage of our Community Forum. When you want a focused support group or team, please consider looking through the existing groups and teams first and see if you want to join. Most groups are open but some are closed. If you want to create your own group, you can do that too and invite others to join you. You can browse on our website.

If you have questions for me, then please feel free to post me a question on "Ask a Dietitian." I also review the other public forum topics and post there too.

Sharing info with other MND members: Go to MND web version. Go to the forum post of the person you would like to friend. Click on their nickname on the upper left hand corner of the text box. You will land on their page. Scroll down their page, and then change the attitude toward this person from "neutral" to "friendly." Once you do this, you can set your data view options for them in your own Community Profile. The default is not to share data. You can change that option so that you share your data with all members, or share only with members who you are friendly with.

If you want to share info with me, then my nickname is "Dietitian." I think we all benefit from sharing info with each other so we can learn from each other.

Best,

Kathy Isacks, MPS, RD

PHAT.com 05/14/11
I am new to my net diary. After reading a few posts I sort of feel that I am the only one who is actually trying to GAIN weight. I lost over 15 lbs abruptly in the last 2 months and I still see myself dwendling away. It wasn't a healthy, happy or planned weight loss b/c I am under a tremendous amount of personal stress regarding work and my health. I MUST get back to my normal weight of 160 - 165 lbs at 5'9 1/2. It probably wouldn't bother me as much if my clothes weren't falling off of me and I didn't feel and look so unhealthy. I am on a daily medication that states it decreases my appetite and yes it does, some days I don't even think about eating until I get faint. So I have to strategically find a way around that to not only maintain the 150 lbs I currently am now but to put on the additional healthy 10 lbs fairly soon. Any thoughts?

PesterBean 05/15/11
I was always skinny but never toned. After 6 months of getting into shape but trying not to loose weight (my now very toned 40 year old belly makes it's debut on a beach in Hawaii in 5 days), I have found there are many smaller snacks/meals that are good for you but help in putting on a bit of weight. Try Greek yogurt (I do non-fat but you may want the fat as it isn't unhealthy) with banana and walnuts, a little bit of maple syrup for sweet. Bananas are good for you but will put weight on you. And the non-refined carbs like yams, quinoa, chick peas...Good luck with it!

GoodNewsNurse 05/16/11
Here's a few questions I have...
1. My husband and I are both using MND, but I can't figure out how to friend him so that we can share foods and see each other's data.
2. Also, his weight chart is showing "data" starting a month ago, with the top dotted line about 10 pounds heavier than he is. Mine doesn't do that. We can't figure out how to correct it.
3. When I post here, I may not get back for a couple of days. Is there a way to configure it so I am sent an email when my message is replied to? Otherwise, it's hard to find when I come back.

Thanks!

U2039835 05/16/11
Thank you Kathy for the recipe information. I will try it! :)

Dietitian 05/16/11 replied to PHAT.com
Gaining weight follows the same principles in terms of weight control or weight loss. You have to eat more than your total calories burned by about 3500 calories to gain 1 lb.

Given your low appetite, you would do well to "sneak in" calories from healthy fats since they have the highest calories/gram value (9 calories/gram vs. 4 calories/gram for protein and sugar). See articles on our main website for help and ideas, but especially the one on fat: http://www.mynetdiary.com/dietary-fats.html

I would aim for a slow weight gain of about 1-2 lbs per month - that would mean a modest increase in calories intake so that you don't feel like you are force feeding yourself to nausea. For instance, adding 1/4 cup of nuts or seeds daily would add about 180 calories/day or about 1.5 lbs over the course of the month.

Also, be sure to check your protein intake in your reports or daily food analysis to make sure that you are getting enough grams to match your body weight in kg, or, enough in grams to match 1/2 your body weight in pounds (e.g. a 150 lb person would aim for about 75 grams or more of protein). For muscle deposition, you could go even higher, e.g. 80-100 grams.

I'm not sure what your medical status is, but strength activity + adequate calories + adequate protein will help you build lean body mass. You want your weight gain to be lean body mass (muscle) and a little fat, not just fat.

Technically, your BMI is still at a healthy level (21.9). You might not need to gain weight or gain that much but you mentioned you didn't feel as well at your current lower weight. Also, your weight loss was rapid and involuntary and likely came at a lower nutrient intake as well. Adding weight by eating well along with some activity could help you feel better. Your goal of 160 lbs will take you back up to a BMI of 23.3 - you could take up to 10 weeks to do that with small daily changes.

If you are really curious, you could get your body fat measured so that your weight gain recommendation could be more finely tuned. Bod Pod is a reliable and accurate method - you can search where they have them in your area. DEXA is another highly accurate method.

Best,
Kathy Isacks, MPS, RD

U1971125 05/16/11
Hi I'm new here. Have been using the program to track calories and excersize since April 12. Have lost about 9lbs.

D.Robitaille 05/17/11
Hello all my name is Daniel I have recently went from 198 to 155 lbs. Now im doing the best to just learn as much about nutrition and my diet to maximumize my life quality. Im very active, and live a very busy life but I always manage to work out and excercise as much as possible. Any recommendations on where I can maintain my weight and just be overall as healthy as you can be.

Dietitian 05/18/11 replied to U1971125
Congratulations! Be sure to also check out our "Bragging" forum thread - this is a great place to post your accomplishments. I encourage folks to share their successes!
Best,
Kathy Isacks, MPS, RD

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