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Foods High in Calcium & Iron and Also in Calories?

strongerthesecondtimearound
strongerthesecondtimearound Posts: 37
in Goal: Gaining Weight and Body Building
I'm having a lot of trouble getting my daily calories AND my daily iron/calcium. Even when I eat two bowls of cereal and a nutritional drink, I'm still lucky if I hit 70%. As someone who's borderline anemic and living on minimum wage, it's really important I get my nutrients with a good amount of calories without needing to buy tons of produce every week.

Any suggestions?

Replies

  • Clarifications
    Clarifications Posts: 22
    Soy milk?
    Grind some beans and mix them with real milk?
    Grind some beans,mix them with milk,and then mix
    That with soy milk?
  • sympha01
    sympha01 Posts: 942 Member
    Azumaya extra firm tofu is cheap, not particularly low calorie, and fortified with calcium and iron. I usually eat half a container at a go for 175 calories, 20 g protein, 20% daily iron and 38% daily calcium. If you can't get or don't like that brand, read labels carefully: they don't all have a lot of calcium and iron.

    I'm not even a vegetarian and I freaking love that stuff. I marinate it in soy sauce and lime juice or tahini sauce and roast it. Once it's roasted, you can eat it hot or cold. (Cold makes a great bento box at with a little peanut sauce and some veggies).

    But as for calcium, I find it's pretty easy to get plenty of that if you eat dairy. A little greek yogurt and a big glass of milk get me most of the way to my goal on a daily basis.
  • strongerthesecondtimearound
    strongerthesecondtimearound Posts: 37
    Thank you so much, everyone!
  • MyouTakaraTriesAgain
    MyouTakaraTriesAgain Posts: 68
    Just something to remember: Calcium will inhibit iron absorption, and Calcium needs Vitamin D to be properly absorbed. So you don't want to try to get all of both in one meal, because it won't work as well. If you decide to take a supplement, don't take them at the same time.
  • strongerthesecondtimearound
    strongerthesecondtimearound Posts: 37
    Oh, that'd explain a lot! Thank you.

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