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SLIMMERKIWI SparkPoints: (137,507)
Fitness Minutes: (33,149)
Posts: 21,839
5/10/13 1:25 A

Most nutrients aren't required by law on the Nutrition Label, so it is quite likely that you are meeting the recommended levels, and you don't realize it. BEFORE you decide that you need supplements, check with your Dr first, because some can cause considerable and serious consequences to your health if taken but not needed.

to help you reach your minimum calories, think of foods like
Nuts
Avocado
Dried Fruit

They are nutrient rich as well. Little 'nibbling snacks' during the day should help you!

Below is a link that should help you:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=593


Good luck,
Kris

PATTISWIMMER Posts: 4,763
5/10/13 12:19 A

well I would question that those are top 5 nutrients... what about phytonutrients... if you are doing vitamins be sure they are not synthetic... try to eat nutrient rich foods... swiss chard... broccoli... raspberries, blueberries, cauliflower..... read


www.drfuhrman.com/library/article17.aspxa>

ELENGIL SparkPoints: (21,504)
Fitness Minutes: (8,557)
Posts: 727
5/9/13 11:17 P

Anything you buy that has a nutrition label on it isn't required to list most of the nutrients it contains, so you could be getting artificially low numbers. If you're over on salt that often, it's likely you are eating prepackaged foods. That's not bad necessarily, but anything you buy that's prepared is usually loaded with salt.

If you can, try making more meals from raw ingredients, that can help you get more vitamins in your diet (you can do a google search for which foods have the specific nutrients you are after) and it can drastically reduce your salt intake.

The recipes here are great, and of course you can find a recipe for just about anything on the internet.

BEEZAUR SparkPoints: (525)
Fitness Minutes: (1,740)
Posts: 74
5/9/13 10:16 P

You would have to crunch the numbers, but a salad with dressing you mix yourself (I'm an Italian dressing freak) can use an oil that you choose to target the vitamin E. You can put something like sunflower seeds on it too.

Beans and potatoes are good sources of potassium, iron, and magnesium. They have some zinc too, but there are meats that are much better sources.

I tend to eat salads that are just about meals - usually around 600-800 calories worth, and potatoes, for those kinds of nutrients. I don't take any supplements.

BAILEYHOUSE2007 SparkPoints: (2,459)
Fitness Minutes: (1,895)
Posts: 44
5/9/13 8:59 P

I did some research and found that the top 5 nutrients for energy is Potassium, Iron, Magnesium, Zine, and Vitamin E. No matter what I seem to eat though, I just can't reach those goals for the day. Sodium (tracking just for general purpose) seems to be over every time. This is with taking a multivitamin. Help! I really want to get my nutrients from food, but I am just not making it there.

Oh, and if it helps, I really am not reaching my min calories either. Close but not really.

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