Increasing iron and calcium?

kilobykilo

Hi everyone,

I'm new to using mfp properly and slowly getting to grips with logging everything and using the data to make better choices.

Today, I'm pretty spot on with fat/carbs/protein and also with most vitamins, but, my iron and calcium levels are really really low even though I've got yoghurt, spinach, other veg, salad etc in my day.

I'd love tips on how to increase these numbers. Please feel free to add me as a friend and take a look at my food log.

Thanks in advance

TavistockToad

MFP is no good for tracking micros - you don't have to enter them in the database so often food items just don't have that information included.

StargazerB

Iron fortified cereal and low-fat milk. You could take a multivitamin with iron in it and a calcium/vit d supplement.

kimny72

TavistockToad wrote: »

MFP is no good for tracking micros - you don't have to enter them in the database so often food items just don't have that information included.

This. Before you change anything, take one or two days from your diary and look at the package info or the USDA website for actual calcium and iron levels. And especially for iron, if it still looks like you aren't getting enough, wait until your next physical and get blood work done and ask your doctor if you need to supplement. It can be dangerous to over-supplement some minerals.

StargazerB

kimny72 wrote: »

TavistockToad wrote: »

MFP is no good for tracking micros - you don't have to enter them in the database so often food items just don't have that information included.

This. Before you change anything, take one or two days from your diary and look at the package info or the USDA website for actual calcium and iron levels. And especially for iron, if it still looks like you aren't getting enough, wait until your next physical and get blood work done and ask your doctor if you need to supplement. It can be dangerous to over-supplement some minerals.

I definitely wouldn't take an iron supplement without talking with a doctor. But there is no harm in taking a multivitamin that has iron in it.

kimny72

MommyLifts3 wrote: »

kimny72 wrote: »

TavistockToad wrote: »

MFP is no good for tracking micros - you don't have to enter them in the database so often food items just don't have that information included.

This. Before you change anything, take one or two days from your diary and look at the package info or the USDA website for actual calcium and iron levels. And especially for iron, if it still looks like you aren't getting enough, wait until your next physical and get blood work done and ask your doctor if you need to supplement. It can be dangerous to over-supplement some minerals.

I definitely wouldn't take an iron supplement without talking with a doctor. But there is no harm in taking a multivitamin that has iron in it.

Yes, that's true! I was thinking individual supplement.

zeejane03

I agree with the others-MFP isn't a good way to track micros (I track them on another site).

If you're eating a variety of foods then I wouldn't worry about it too much, unless you're interested in a specific micro/have a medical condition that requires you to pay special attention to one etc.

kilobykilo

Thanks everyone!

I believe I ear a well balanced diet with lots ofeafy greens, whole grains, fruit, etc etc so hoping I'm doing okay!

When life is less crazy I'll certainly manually log for curiosity!

dippy_duck

I have to think alot about iron and calcium for feeding my 9 month old - it’s important for babies to get both! I use these pictures taken from a nutritionists insta page to help me work out what foods are high in calcium and iron :-)
Meat is a great source of iron but these pics show non meat sources.