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How do you get enough fiber/nutrients daily?



 
 
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TRACYDH
SparkPoints: (20,334)
Fitness Minutes: (12,586)
Posts: 218
7/21/13 11:21 P

I've definitely been trying to shop for more colour and variety lately.

Still, even on the days where I feel I did it all, I am pretty much always low on the fibre and those same nutrients (calcium, B12...). I just keep feeling like there's some specific food I'm missing out on :)

This has all been really good advice, and thank you all!



THOMAS.H
Posts: 16,370
7/21/13 3:46 P

Pretty much via breakfast Kashi Go Lean cereal (plus milled flax seed) and lots of fresh fruits and vegies.

Edited by: THOMAS.H at: 7/21/2013 (15:47)


ARCHIMEDESII
SparkPoints: (138,011)
Fitness Minutes: (207,260)
Posts: 20,477
7/21/13 3:29 P

Are you eating a variety of fruits and veggies or the same ones every day ? Don't get me wrong, I love bananas and eat them regularly. But, I also eat veggies like sweet potatoes, swiss chard, spinach, cucumbers, tomatoes, etc.

Eowyn made a very good point. To ensure we get all the vital nutrients and minerals our bodies need to function properly, we should eat a rainbow of colors. Most people don't realize that they need a variety of foods to pack in all those nutrients. While there are "super" foods like cantaloupe, strawberries or spinach, those aren't enough. We do need things like egg plant, kale, cabbage, string beans, mushroom, onions, garlic, etc.

If you find you're low on certain nutrients, then try adding different veggies. Don't eat the same ones day after day. Try something new ! If you like salads and you use iceberg lettuce, try swapping in baby spinach, baby kale or romaine. Try yellow tomatoes instead of red tomatoes. If you can find heirloom tomatoes, even better. The darker the color, the more nutritious it is. So think dark leafy greens like spinach, kale or chard. Think bright colors like oranges, strawberries or cantaloupe. Buy whatever is in season so that you aren't paying an arm or leg.

I bought cherries on sale ! I do love cherries.




TRACYDH
SparkPoints: (20,334)
Fitness Minutes: (12,586)
Posts: 218
7/21/13 12:26 P

this has been a really helpful thread for me :) I have decided on really focusing on bringing up the number of servings of fruits and veg. Before Spark I would be willing to guess I had 2 a day on average, now that I'm on Spark I can look at my report and see I average 5 a day - I am going to edge back the meat, etc. a bit and see if I can up those servings (do beans count as a serving or are they a different category?)



DROPCONE
Posts: 1,523
7/21/13 11:56 A

I take a daily multivitamin. For fiber I pretty much have a leafy salad daily and I figure that takes care of it. Plus I eat other fruit and vegetables during the day, but the salad is the minimum. I've used powder fiber supplements if for whatever reason I've been unable to eat well for several days in a row.



BLUENOSE63
SparkPoints: (100,127)
Fitness Minutes: (76,410)
Posts: 2,953
7/21/13 7:45 A

I went to Sports Nutritionalist and learned exactly what and how much I needed to eat to train and just live day to day!



EOWYN2424
SparkPoints: (117,024)
Fitness Minutes: (18,580)
Posts: 5,682
7/21/13 2:15 A

Eat a rainbow of fresh veggies and fruits!



SUMMIT^SEEKER
Posts: 2,189
7/20/13 9:26 P

eating lots of veggies and fruits



LOUTOKALAU
SparkPoints: (3,582)
Fitness Minutes: (1,004)
Posts: 89
7/20/13 9:25 P

I eat mostly fruits and vegetables... as a vegetarian its a bit easier to do that! I also take a multi vitamin daily. I have a harder time getting in my calcium because I can't eat/drink many dairy products where I live. I keep milk powder on hand and add it to my coffee to get some extra in. I try to get out in the sun for at least 20 minutes a day to get vitamin D!



TRACYDH
SparkPoints: (20,334)
Fitness Minutes: (12,586)
Posts: 218
7/20/13 8:56 P

I definitely do supplement - I take B12 every few days, Calcium/Vitamin D daily (and STILL don't get enough vitamin D - I try to make sure I get outside in the sun daily :), and Vitamin E every few days as well.

I just wondered if there are things I can do eating-wise, any specific foods that help you pack it in. I have limited calories and I am just not sure how you can realistically eat all those nutrients in a day!

Feeling great though.



SPARK_COACH_JEN
Posts: 55,546
7/20/13 8:10 P

You might want to talk to your doctor just to be sure, but a daily multi-vitamin can help ensure you get all (or at least most) of the nutrients you need on a daily basis.

Coach Jen



FAITHP44
SparkPoints: (47,469)
Fitness Minutes: (30,072)
Posts: 3,297
7/20/13 11:42 A

I agree with you. I have a vitamin tablet occasionally (when I remember!) Then I get told that I've gone way over target. If I could organise myself better I think I'd probably take vitamins maybe 2 or 3 times a week to make sure everything's covered. Generally my diet's reasonably good though. Of course the vitamins don't help with the fibre, but I think most days I manage enough (or very nearly enough) fibre.



TRACYDH
SparkPoints: (20,334)
Fitness Minutes: (12,586)
Posts: 218
7/20/13 11:37 A

On the topic of fresh veg, how do you make sure you get enough fiber and nutrients every day?? I eat very well but it still seems I am low on some key things, like potassium, calcium, vitamin D, and vitamin E are my biggest challenges!

Edited by: TRACYDH at: 7/20/2013 (12:07)


 
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