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nutritionally complete diet w/o vitamin/supplement



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NIRERIN
Posts: 11,817
8/19/12 10:52 A

since magnesium is something that isn't required to be on labels, find a list of foods high in it and make sure you're eating some of those. if you are and you're somewhere in the 60-80% on the tracker, don't sweat not hitting it exactly because it's likely that all you are eating isn't showing up in the tracker.
for iron, cook in cast iron pans/skillets and add some blackstrap molasses.



ALGEBRAGIRL
Posts: 1,615
8/19/12 8:32 A

http://nutritiondata.self.com/

has a tool to screen for the nutrients you want.



MONI4EVA16
Posts: 7
8/19/12 1:00 A

I am trying to create a diet that fulfills my nutritional needs for vitamins and minerals without using vitamins or supplements but still keeping within my calorie limits for the day. My diet is deficient in magnesium and iron on a regular basis although I eat a lot of fruits and vegetables, lean protein and whole grain carbohydrates. Any recommendations?



 
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