Sport Few Nutrition Questions

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Greenhorn Gal

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I had a diet evaluation yesterday and found a few interesting things, and now have questions. I have worked hard to get my daily intake to come from 40% carbs and protein, 20% fat, or very close, eating real foods--no shakes or supplements or anything. Just changing my ways while cooking for my family which includes 3 kids!

"Don't drink your calories" is an adage that I have stuck to. Therefore, I have had precious little milk in my diet, and am at risk for a calcium deficiency. My family drinks 2%, so I could certainly buy skim for myself and they will all just poke fun at me, but I'm OK with that. Are there any other options for significant calcium? I do eat fat free yogurt regularly, and have a few slices of cheese per week. I think broccoli might also have lots of calcium, can't remember, though! Suggestions here?

Also, the analysis says that I am dangerously low on vitamin E intake. Where do I get that from? I thought fish...? I eat probably 4-6 cans of tuna per week. I don't think the evaluation form really asked me that...so am I OK here or what else could I try?
 
Greenhorn Gal said:
I had a diet evaluation yesterday and found a few interesting things, and now have questions. I have worked hard to get my daily intake to come from 40% carbs and protein, 20% fat, or very close, eating real foods--no shakes or supplements or anything. Just changing my ways while cooking for my family which includes 3 kids!

"Don't drink your calories" is an adage that I have stuck to. Therefore, I have had precious little milk in my diet, and am at risk for a calcium deficiency. My family drinks 2%, so I could certainly buy skim for myself and they will all just poke fun at me, but I'm OK with that. Are there any other options for significant calcium? I do eat fat free yogurt regularly, and have a few slices of cheese per week. I think broccoli might also have lots of calcium, can't remember, though! Suggestions here?

Also, the analysis says that I am dangerously low on vitamin E intake. Where do I get that from? I thought fish...? I eat probably 4-6 cans of tuna per week. I don't think the evaluation form really asked me that...so am I OK here or what else could I try?
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Some foods that contain calcium:

Black Beans
Navy Beans
Cereals (the good kinds)
Soybeans
Spinach
Corn Tortilla
Greens, mustard
Natural Orange Juice
Salmon/other types of fish
Greens, mustard
Tofu
Almonds
Oysters

As far as Vitamin E: Vegetable oils (and other good oils), nuts (Almonds, Sunflower Seeds, etc), and green leafy vegetables (Mustard Greens, Spinach, Turnips,), and some fruits (like Blue Berries, Tomatoes), contain certain amounts of vitamin E. Various "good" cereals are also an important source of Vitamin E.

Have you thought about taking a multi-vitamin?

Take a look at this link for some additional source foods for E:

(They list "Skippy" PB, lol. Just think Natural PB :))


Best wishes to you......

And..........ROCK ON! :)

Chillen
 
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Too much tuna. Replace half with salmon.

Go buy "1 A Day Women's Health" multivitamin. $3/month for pure awesomeness.

Eat more peaches, mangoes, blueberries and such. They are rockin' the vitamin E, and bunches of other stuff (not much calcium tho), and also delicious.

One ounce almonds per day. 10% calcium, 20% vitamin E. :)

And yes, go ahead and drink 2 cups of skim milk a day. Or, one cup in another cup of quality cereal (see: nothin' but whole, barely processed grains).

All of the above will more than take care of it, even if you were getting 0 calcium and 0 vitamin E before.

P.S. Stay away from soy, it's poison.
 
Ooh, I forgot:

Buttermilk. You can get fat-free or 1% buttermilk (liquid yogurt, basically) that is packed with calcium. It's pretty awesome to make cold beverages out of on hot days. Add some dill, bit of diced cucumber, little water... mmm, mmm. :D
 
My Kashi Go-Lean doesn't have any Vitamin E or calcium, and I totally get your point about the multivitamin. Sounds like an easy fix, an' here I am makin' it all complicated an' stuff!

Why salmon and not tuna?

Isn't buttermilk really bitter-tasting??
 
Greenhorn Gal said:
My Kashi Go-Lean doesn't have any Vitamin E or calcium, and I totally get your point about the multivitamin. Sounds like an easy fix, an' here I am makin' it all complicated an' stuff!
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Kashi sucks. Toast some quinoa. Eat it like granola. :D Complete proteins in der, too. Plus a ****lot of iron your bleed-for-a-week-but-doesn't-die-and-therefore-cannot-be-trusted ass needs.


Greenhorn Gal said:
Why salmon and not tuna?
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Tuna = mercurcy. Mercury = DO NOT WANT. Salmon also contains many good stuffs, among them calcium, as Chillen pointed out. If you get the canned stuff, you can eat them with the bones. Bones = calcium. And is just as cheap as tuna. Soooo, stop arguing and do what you're told!


Greenhorn Gal said:
Isn't buttermilk really bitter-tasting??
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No. Why would you say that bb. :(
 
I have taken supplements since I was 14 (although at that time, I had no choice in the matter!).

I swear by them now, because despite the fact I eat like a hog, I doubt I could get enough vitamins and minerals to replace what I utilize in my system just by eating raw foods. My body takes a pretty good beating every day ...

I agree with Focus. Soy is poison. If I eat anything with soy in it, I tend to store fat immediately. Might have something to do with it being a phyto-estrogen mimic, but I hate the stuff. I won't eat anything that has soy in it. It just doesn't agree with my system.

Quinoa is awesome. Try it. You'll like it :)
 
I don't see the problem with drinking milk unless you're allergic. I drink it all the time.
 
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