Guest guest Posted June 1, 2005 Report Share Posted June 1, 2005 Hi! my name is Romina and I'm a newbie who's been pretty much browsing the messages over the past few weeks. as i begin CR, i've been trying to lose weight gradually at a rate of about 0.75 lb a week by reducing my calorie intake to about 1500 a day and getting a bit more exercise. at 5'6'' and 140lb i pretty much average weight. my goal is to lose about 18-20lb by the end of the year and try to let 120lb be my set weight. i've found fitday.com is very helpful for keeping track of my calorie intake and the main nutrients in my diet, but i have been having trouble getting enough of the following: vitamin k thiamin niacin folate iron zinc selenium magnesium right now my diet consists mainly of whole grains, fresh vegetables and some fruit and dairy. i take no supplements. can anyone give me some tips for getting more of these vitamins and minerals that i am missing in my diet? i guess some low-calorie foods rich in these nutrients would be great! thanks for the help, romina Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 1, 2005 Report Share Posted June 1, 2005 Hi Romina: Here is something to try. Add 200 calories of kale to your Fitday analysis, in replacement for something else - but do not replace a leafy green vegetable. Then re-run your data. Alternatively try 200 calories of broccoli, or bok choy, or romaine lettuce. Now after doing that you may find that Fitday will tell you that you are still deficient in vitamin K. But that is because of a glitch at the USDA database. Kale is positively loaded with vitamin K and a lot else besides. It likely will fix some of your other deficiencies also. If it doesn't, please come back and ask us again! Rodney. > Hi! > my name is Romina and I'm a newbie who's been pretty much browsing > the messages over the past few weeks. > as i begin CR, i've been trying to lose weight gradually at a rate of > about 0.75 lb a week by reducing my calorie intake to about 1500 a > day and getting a bit more exercise. at 5'6'' and 140lb i pretty much > average weight. my goal is to lose about 18-20lb by the end of the > year and try to let 120lb be my set weight. > i've found fitday.com is very helpful for keeping track of my calorie > intake and the main nutrients in my diet, but i have been having > trouble getting enough of the following: > vitamin k > thiamin > niacin > folate > iron > zinc > selenium > magnesium > > right now my diet consists mainly of whole grains, fresh vegetables > and some fruit and dairy. i take no supplements. can anyone give me > some tips for getting more of these vitamins and minerals that i am > missing in my diet? i guess some low-calorie foods rich in these > nutrients would be great! > > thanks for the help, > romina Quote Link to comment Share on other sites More sharing options...
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