Mineral deficit

HRForgione

I'm new to this -- been on this site for 5 days. Once I decided to do it, I have not had much problem with dropping down to the caloric intake needed to reach my goal. The problem I am finding is that, when I review my reports so far, I am not getting nearly enough potassium, calcium, or iron from what I am eating. Throw in the fact that I am still hitting too much sugar, and I am a little concerned.

I am 40 years old and about 40 pounds overweight and one of my doctor's concerns was blood sugar. Where do I get calcium if it's not from yogurt or milk, which add an awful lot of sugar? Just cheese? Anything else you can suggest?

Potassium - bananas - same thing -- a lot of sugar. Where else do I get potassium?

Iron -- I don't even know, other than meat. I feel like I know the basics about good nutrition, but trying to balance all these different factors is tougher than I thought it would be. I don't want to lose the weight but then find that I am causing other problems because of potassium, iron and calcium deficiencies.

Thanks for any suggestions you might have!
Heather

RodaRose

Focus on lower blood sugar -- that is one of the best things for now and for your future.
The other items are less important -- except of course Calories, Protein, Fats.


Foods high in potassium:
beet greens, beans, plain yogurt, clams, prunes, carrot juice, fish, soybeans,winter squash,
You probably get plenty of iron.

Instead of sugar and carbs, eat more protein and more fats and oils (butter, whole fat cheese, olive oil, walnut oil, . . .

HRForgione

Great, thanks for the suggestions. I definitely don't eat enough -- or even much at all -- of the potassium-rich items you mentioned, so that is a big help.

I'll have to work on the proteins, fats and oils too.

Thanks again!