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
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
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.
(((Deep Chocolate VitaTops: Water, whole wheat flour, organic sugar, egg whites, chocolate chips (sugar, chocolate liquor, cocoa butter, soy lecithin added as an emulsifier and vanilla), cocoa (processed with alkali), soy fiber, erythritol, inulin, dried honey, wheat gluten, leavening (sodium acid pyrophosphate, potassium bicarbonate),fruitrim (grapejuice, brown rice syrup), tricalcium phosphate, natural flavor, sea salt, xanthan gum, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, folic acid, iron, biotin, zinc. CONTAINS EGG, SOY, WHEAT)))
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.
10/16/10 - Texas Tech Road Race 10K - 56:00
11/14/10 - San Antonio Rock N Roll Half Marathon - 1:58:48
| current weight: 129.0