healthy calories and maintenence jazz

hey there

um, well ive actually been around for about a month

but all ive been doing is stalking everyone because im mildy impaired and had issues with the posty/topic thing

but anyways, nutrition:

just so you know my stats before reading the rest of this mess:

female, 15 years old, sedentary (<-but im about to start soccer in a week)

5'7", 128 pounds, BMI 20

im really trying to focus focus on maintaining weight, and i dont want to become all boney and limp and scary. i eat a ton (like a TON) of food, but only in volume, not in calories. or at least: im always pleasantly satisfied and snack when i do get hungry. im a vegetarian but i do eat fish..sometimes.. and i eat a diet mostly of fruits, veggies, low-fat yogurt etc. and i'll be all fine and dandy and then i type in everything that i ate in a day and it totals out to tops 1300, but probably an average of 950-1100 calories a day.

iiiiiii dont know what to do, and i dont want to lose anymore and im getting a little boney, not like deathly or anything, but i done losing. done.

um so healthy ways on how to bump up my calories in a non-fatty way?

how many calories do you maintainers eat?

aaand what does your carb/protein/fat pie chart look usually look like when you hit the analysis button??

at this point im rambling, and i dont know if this'll even get posted because its redundant, but thankssomuch to anyone who can help :D :D

You need to eat fat.  It isn't your enemy, particularly at your age.  Good fats - nuts, avocados, olive oil -- stuff like that.  I wouldn't even be eating low fat yogurt if I were you, unless it's Greek yogurt, which has high protein - which you need especially if you're an athelete.

Also, whole grains are important.  Don't go by what the name says -- actually read the ingredient lists on stuff. 

You need to double your calorie intake, and once soccer starts, probably triple it. 

5'7", 128 pounds, BMI 20. 

i type in everything that i ate in a day and it totals out to tops 1300, but probably an average of 950-1100 calories a day. Use this link to work out how much you should be eating.  Sub 1500 is dangerous for a teenager http://www.kidsnutrition.org/bodycomp/bmiz2.h tml

um so healthy ways on how to bump up my calories in a non-fatty way?  Fats are healthy... olive oils, oily fish, red meats, nuts, avocados.  All foods are a good way to increase your calories... fruit, vegetables, wholegrains, meat, fish, eggs...

how many calories do you maintainers eat?  This is irrelevant... it's how many you need for your body that's important.  See that website again

aaand what does your carb/protein/fat pie chart look usually look like when you hit the analysis button??   Aim for 40 - 65% carbohydrates, 15-25% proteins, 25 - 30% fats. 

at this point im rambling, and i dont know if this'll even get posted because its redundant, but thankssomuch to anyone who can help :D :D

 

Just to say that if you're maintaining on such a small amount of food at the moment you will be likely to gain weight in the short term when you make an increase.  However, at 14 your body needs to grow...  Go with the calorie intake recommended and if you gain weight, it's probably because your body needs to do so.  Let it happen rather than trying to hold your body back.