It seems that women just need a lot of calcium. I eat extremely clean and healthy. It is really hard to get enough 100% naturally without adding a ton of calories. I eat calcium chews. I usually just need one a day to get the calcium I need.
Most almond, rice, and soy milks are calcium fortified, so you don't have to be able to consume cow's milk to get calcium. It also depends on how severe your dairy problems are. I can't drink milk, but I can eat yogurt and cheese. My brother can't do milk or yogurt (he eats soy yogurt),but he can eat cheese. In addition to the other foods that have been suggested, oranges contain calcium. A serving of oatmeal contains about 10% of the RDA of iron.
I struggle with this all the time. Iron I just don't know what to do about, I rarely seem to get enough.
Calcium, I took a look at my reports and saw that I'm routinely about 40 short. Anyway, I figure that's about what's in a glass of milk, so for 150 calories I can get myself up to par.
Without dairy, I think it's more important to get some of those powerhouse foods into the diet every day - here's my 'Calcium' list: (collected from various sources) kale, Bok Choi (really high), almonds, oats, flax, butternut squash, green beans, okra, sweet potatoes, swiss chard, buckwheat, figs, grapefruit, raspberries and blackberries/mulberries.
I don't want to sound obvious, but you can always add a vitamin supplement for no/almost no calories. But if you can't stomach the vitamin....
For your daily iron you can also add things like
potato skin lean ground beef 96/4(130 calories/4 oz) most beans (higher in iron than most red meat) Green Leafy Vegetables: Spinach, Asparagus, Broccoli, Collard Greens, Mustard Greens, Kale, Turnip Greens, Parsley, Cabbage, chard, watercress, brussel sprouts Certain fortied foods: Cereals (I found that you can eat 1 bowl of cereal and get almost a daily supply of iron), Oatmeal, Pasta, Rice, Grits Liver, Tofu, Barley Fish: Tuna RDA for iron in women 18-50 is 18mg/day.
As for calcium I would suggest Spinach 150mg 1 cupful Lowfat Yogurt 150mg 100g Breads up to 150 100g broccoli 70mg 1 cupful Lowfat Milk 300mg 1 glass (8 oz) Tofu 500mg + 100g Almonds 245mg 100g (3.5oz). The RDA for calcium is 1000mg per day for normal adults, so a supplement might be your best way to go to get all of your daily amount.
I used to eat VitaTops. (I found out I'm allergic to wheat, so I can't have them anymore) They taste wonderful and are only 100 calories. They also provide 50% daily iron and 20% daily calcium. You can go to Vitalicious.com for all the information but here is the ingredients for my favorite one.
Most of these are low in calories and clean. I gave you all this information so you can make up your own mind but my suggestion is to eat a bowl of cereal with milk in the morning and take a supplement for the rest. I hope this helps.
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I've been eating clean for the most part since the beginning of the year. I started out roughly following sample menus in Clean Eating magazine. I try to stay within 1200-1600 calorie range. I track my food and have noticed that my sodium has decreased substantially since eating clean. However, I never seem to be getting enough iron and calcium. It just seems like the only way I can get more iron and calcium in would just add calories. Is this common?
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