Friday, September 05, 2008

I was going over my nutrition reports last night. I'm doing fine on protein, fat and carbs. I'm even doing well with fiber (thanks to the fact that I love whole grains). What I'm missing is calcium.

Calcium! With my back issues, I've just found out that I *really* don't want to get osteoporosis (who does?). So calcium is important. I think that when I'm not dieting, I probably do pretty well with this, because I eat a ton of cheese. Pretty much, you could put cheese on anything and I'd be happy.

Here are the problems: I don't like milk. I may even be slightly allergic to it. I could add back in low fat cheeses, but I have no restraint when it comes to portion control when these are in the house.

So I did some reading (thank you, SparkPeople, for putting all this great information all in one easy-to-search site). And here's the list of things I'm going to try to add to my diet to up my calcium intake:

*Low-fat yogurt
*Fat free sour cream (OK, so it's not a lot of calcium, but it's a tasty way to get it)
*Calcium fortified soy milk
*Low fat cottage cheese
*almonds (and other nuts?)
*garbanzo beans
*fortified tofu
*take a supplement
*take Tums

This morning, I tried having calcium-fortified soy milk and cereal instead of my usual Laughing Cow and fibrous bread, and it turned out to give me less calcium (because I didn't drink it, just put it on the cereal) than the cheese.

Here's my plan for next week:
Replace my tuna salad lunch with a salmon-based lunch.
Eat more beans/broccoli/greens for dinner.
Drink a small glass of soy milk along with my usual toast and cheese.
Get a bag of almonds to take to work for mid-afternoon snack.
Check nutrition labels for calcium, along with all the other stuff I usually check.

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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