Calcium, Fiber & Iron- Oh, My!

Today, I fell short on fiber, calcium, iron and potassium. In my quest to find something (hopefully one thing) I could eat that would fill those requirements with minimal caloric impact I came across some great information. Some helpful to my specific quest, some helpful for my general "Nut Rehab" quest.

Mayo Clinic has a great page dedicated to weight loss topics. They have a section devoted to Nutrition and one to Recipes.

Mayo also has a "Health Guidance" area. It seems to be a place you can manage your health and health info, get "prepared" to go to the doctor, find answers to your family's specific health needs & questions. I just barely found it tonight, so I can not elaborate on any of its glorious features- but it looks quite interesting. Check it out.

Cleveland Clinic is where Dr. Fountis (remember I went to her for about 6 months) learned the program she uses. It has a great list of "35 Power Foods", which I listed below.

35 Power Foods

Power foods are items you should include in your diet that give you

• The richest amount of nutrients,
• The least amount of calories,
• And the most health benefits
• To decrease your risk of heart disease

Vegetables

		Supplies:
*What's a carotenoid? A carotenoid is a type of phytochemical, which has strong anti-oxidant effect. You may be familiar with beta-carotene, one of the 600 known carotenoids. A diet, rich in carotenoids, helps to protect against cancer and heart disease and contribute to healthy eyes.
*What's a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These are now thought to help humans protect against disease and boost the immune system.
1	Asparagus	B6, folate, fiber
2	Bell peppers	B1, B2, B6, folate, C, fiber
3	Bok choy	B6, C, K, Calcium, fiber
4	Broccoli	B6, C, E, K, folate, fiber
5	Carrots	A, C, Fiber, carotenoids*
6	Garlic, onions, leeks, shallots	Phytochemicals*, fiber
7	Spinach, watercress, Swiss chard, romaine, kale, Beets and mustard greens	A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber
8	Potato (with skin)	B6, C, potassium, magnesium, fiber
9	Sweet potato	A, C, E, copper, fiber
10	Tomato	A, C, E, potassium, fiber
11	Acorn or butternut squash	A, B1, B6, C, folate, calcium, copper, magnesium, potassium, fiber

Serving Suggestions:

• Go for at least 1 to 2 cups of these vegetables at 2 meals each day.
• An average of ¼ cup of chopped onion and 1 clove of garlic each day have healthy benefits.
• Choose fresh and cooked tomato products every week

Protein Foods

		Supplies:
*What are omega-3 fatty acids? A special type of fat found in some fish, grains and legumes. In limited amounts, may be helpful in boosting the immune system, limiting blood clots and protecting against heart attacks.
12	Tuna: canned in water or fresh	B12, D, Protein, niacin, selenium, omega-3 fatty acids*
13	Salmon: fresh or canned pink	B6, B12, D, Phosphorus, potassium, selenium
14	Natural peanut butter	E, protein, fiber, niacin, magnesium, phosphorus

Serving Suggestions:

• 1 three to 6 ounce fillet or 3 ounce can of fish per week.
• 2 to 4 tablespoons natural peanut butter per week.

Fruits

		Supplies:
*What's a flavonoid? A flavonoid is a type of phytochemical that is found in fruits, vegetables, teas and wine with strong antioxidant properties, thought to protect against cancer and heart disease.
15	Apples	C, fiber, flavonoids*
16	Apricots	A, C, E, K, fiber
17	Bananas	B6, C, magnesium, potassium, fiber
18	Berries	C, folate, manganese, potassium, fiber
19	Cantaloupe	A, B6, C, folate, potassium, fiber
20	Citrus	A, B6, C, folate, potassium, fiber
21	Kiwi	C, E, magnesium, potassium, fiber
22	Papaya	A, C, E, folate, calcium, magnesium, potassium
23	Peaches	C, E, K, fiber, potassium

Serving Suggestions:

• 3 servings of fresh (best), frozen or canned fruit each day. For those with difficulty controlling blood sugars or triglycerides, whole fruits in place of fruit juices are recommended.

Soy Foods

		Supplies:
*What's a phytoestrogen? A phytoestrogen is a type of phytochemical, found in soy products, thought to inhibit estrogen-related cancers, relieve symptoms of menopause and protect against osteoporosis.
24	Soy milk and cheese	B1, B12, D, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc
25	Soy nuts	Folate, magnesium, manganese, protein, phytoestrogens*
26	Tofu and tempeh	B1, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc

Serving Suggestions:

Use serving size in place of meat source.

Grains

		Supplies:
26	Barley	A, B2, Protein, fiber, niacin, copper, iron, magnesium, manganese, selenium, zinc
27	Brown rice	B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc
28	Bulgur	Fiber, niacin, manganese, selenium, magnesium
29	Flaxseed	Fiber, iron, omega-3 fatty acids
30	Oatmeal	Soluble fiber, magnesium, manganese, potassium, zinc
31	Wheat germ	B1, E, niacin, folate, magnesium, manganese, potassium, zinc

Serving Suggestions:

• Use barley in place of refined, processed grains and rice to boost nutrients.
• Eat two to 4 cups of cooked oatmeal per week; try to avoid instant oatmeal.
• Try to eat 2 tablespoons wheat germ each day.
• Eat 2 tablespoons to ¼ cup of milled or ground flaxseed per day.

Legumes

		Supplies:
32	Black beans	B1, Protein, folate, copper, iron, magnesium, manganese, potassium, zinc
33	Black-eyed peas	B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium, zinc
34	Kidney Beans	B1, niacin, folate, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids
35	Lentils	B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc

Serving Suggestions:

• Include 1 cup of legumes in your diet each day. Include an extra cup on 2 days of the week.
• Use legumes as your lunchtime protein source and for 2 dinner meals.
• Great in stews, soups, salads and mixed with other beans.