Calcium sources are Spinach, Kale, Okra, Collard Greens, White beans, Sesame seeds, Flaxseeds, Some fish, like sardines, salmon, perch, and rainbow trout
Magnesium sources are Brazil nuts, Cabbage, Spinach maybe enjoy a spinach salad, on sandwiches instead of lettuce, steamed, stuffed in chicken with feta cheese or maybe stuffed cabbage rolls...broccoli, barley, Kidney, lima, and black beans, sweet potatoes, pumpkin seeds, some yogurt, Pumpkin Seeds to name some
All nuts contain some potassium however, eating one brazil nut a day can provide potassium and magnesium and is the top source for magnesium. I buy mine at Walmart.
Protein ...Sunflower seeds have protein & almonds are particularly high in protein. Pepitas which are already shelled pumpkin seeds and can be bought at Super Walmart 1 Ounce has 8 Grams of protein ...Badhia brand name...good on salads
Potassium...Acorn Squash, Mushrooms, Red Potatoes and red potatoes have less starch than white potatoes.
Sweet Potatoes have folate and calcium. Pistachio's HAVE FOLATE...It is said that a handful of sesame seeds contains more calcium than what a glass of milk contains.....Sesame seeds and contain many valuable nutrients...top salads and veggies with them...
Protein Sources are chicken, turkey, beans, peas, fish, cottage cheese, Mozzerella, and peanut butter, flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too. Romano and Parm cheeses also have protein.
Barley has soluble and insoluble fiber and has more fiber than oatmeal and is good protein, but oatmeal is good protein too! Quinoa and kasha which are extremely high in protein, a pork loin chop has protein, so does beef jerky!
As far as the cheese is concerned you might want to search these out
Unfortunately, some of these items are things for which you just can't rely on the tracker to see how much you are getting. Those that aren't mandated by law to be shown on the packaging won't be included in the nutrition information for those foods, even if the food actually contains them.
For the nutrients which are important to me but are not listed, I get the info from these two sites and add it in to an entry for that food which I create for myself. This way I'm getting at least a slightly more accurate look at what nutrients I'm getting.
If you eat spinach, broccoli, asparagus, or other greens, then you are likely getting more of these nutrients than the tracker suggests. You might want to double-check the entries that you are using to see whether they actually include the info on the nutrients you are looking at.
You could add some salmon to your diet (a 55g serving is 12g of protein and 15% RDA of calcium). For folate, you can look at cereals or pastas that are fortified with it, or go for asparagus and spinach. For potassium, there is a surprising amount in most veggies (I was happily surprised how much in carrots).
I am having trouble getting enough daily protein, calcium, folate, magnesium & potassium. Several of these numbers are VERY much below recommended levels on my nutrition tracker. Any suggestions?? Just a note: I eat eggs and drink skim milk, but that's it for dairy. The only cheese I eat is on pizza which I am now avoiding since I discovered the calories in it Oh, and I don't eat yogurt (yuk). Help!
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