Hitting Nutrition Goals

Gurliacci

Can anyone give me a sample day that hits nutritional goals for iron, calcium, and potassium while staying close to the macronutrients guidelines and within a reasonable calorie limit?

I feel like I eat fairly healthy on most days but I've really struggled to get enough of these nutrients without using supplements.

I also try to consider that iron and calcium aren't absorbed very well when consumed at the same time and that you can only absorb around 500mg of calcium at any particular time.

I've also read that iron supplements are best taken first thing on an empty stomach and calcium supplements are best consumed with food at least two hours after iron. Throw in the fact that coffee inhibits supplement absorption and my head is spinning! That's why I'd like to get my nutrients more from my diet than vitamins going forward.

Any advice or healthy meal plan examples that meet (or get close to meeting) calcium, iron and potassium RDIs?

Gurliacci

Also, I can't seem to hit my fiber goals and I always go over on my sugar by eating fruit so I'm not sure how to balance that part of my diet either.

The struggle is real y'all.

I know there's no "perfect diet" (I think) but I want to get closer to the recommendations.

cwolfman13

Potassium isn't required on nutritional labels which is where most of the database entries come from...so it's likely you're getting more than you think...otherwise I'd just google high potassium foods...same for calcium.

Most people don't have iron issues unless they're not eating meat. You really shouldn't take an iron supplement unless you've actually been diagnosed as anemic.

I think worrying about taking this or that on an empty stomach or two hours after this or that or coffee inhibiting absorption is majoring in the minors here...