Iron & Calcium

liza001
liza001 Posts: 77
edited September 30 in Food and Nutrition
At the end of my week my Iron & Calcium are under recommended dose. Can anyone help with What is high in Iron & Calcium?

With iron, I know pumpkin and all bran is high in iron along with the common items like meats etc, however I find that to eat the amounts required exceeds my calorie allowance! I would like to not take supplements.

With Calcium it's the same, to consume recommended dose exceeds my calorie allowance! I have cottage cheese, yoghurt, milk, rice milk, almonds etc

Help!

PS my diary is open, I am trialing a few ideas, more meals, etc... and later today I plan to plan my next week, with more interesting ideas, ahead of time as my life (like most) is extremely busy.
Is there anyone with an open diary that is losing weight, eating healthy, clean and balanced that I can look over their entries? :flowerforyou:

Replies

  • hbrekkaas
    hbrekkaas Posts: 268 Member
    What about suppllements? Or a multi-vitamin? They would boost your levels without added calories.
  • janski2
    janski2 Posts: 70
    How about spinach (any dark leafy veggie) They have both calcium and iron. Remember Popeye and his spinach.
  • RagtimeLady
    RagtimeLady Posts: 172 Member
    I hate to tell you this, but red meat and dairy will do the trick. There is some very lean beef out there - tenderloin, London broil especially - once a week you can make those fit into your plan. Fat free cheese, sour cream and skim milk can boost the calcium and also fit into your diet. I see you're doing that already... :)
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