Learning to Eat Real Foods

In Nutrition, Organic, Organic Foods, Raw foods, Reading Ingredients and Labels, Reading Nutrition Labels on January 24, 2014 by organicconversion Tagged: , , , , , , , , , , , , , , , , , , , , ,

red appleRight now I’m still juicing + food daily, but I’m working on actually tracking and meeting my daily nutrition goals for fiber, vitamins and minerals.

It’s been interesting to review and learn new things about what foods have which vitamins and minerals this week (lots of web research). I’ve had to find some new foods and things I haven’t eaten regularly at the grocery store this week. I’ve even had two trips to the health food store for things my grocery doesn’t carry.

I started with what I was normally eating anyway and looked at where my nutrition was…now I’m figuring out what needs to be added or changed to meet my nutrition needs and not just be within my calorie range.

This week I’ve been working on how to incorporate the nuts & seeds I need and stay within my calorie range…and…getting my body used to eating them!

You can get a good visual of where you are low, not just on a random day, but across the whole week using a free food tracking tool like the one at that I use.

My first go around, here was my list of things that were really low & a few things you can eat with those vitamins and minerals!

Iron=Red meat, spinach
Copper= Cashews, pumpkin seeds, tahini, sunflower seeds
Selenium= Brazil nuts, tuna, sunflower seeds
Potassium= White beans, spinach, potatoes in skin, acorn squash, salmon
Phosphorus=sunflower seeds, pumpkin seeds, squash seeds

For me, it seems like if several things are low on my plan that day, I add a cup of spinach to my plan and all those numbers shoot up to where they are supposed to be (Iron, calcium, potassium, magnesium etc). One Brazil nut has 33 calories, but it also has your entire day of selenium in one nut. Cashews have a lot of calories (320 in .5 cup) so a little goes a long way for nuts & seeds and you have to measure. Cashews also have a ton of copper which I haven’t been getting anywhere else before adding them.

On Spark nutrition entries people are lazy and only put the standard food label values in…that label doesn’t list all the vitamins and minerals in a food. You have to check and either look it up and create your own entry or “favorite” the ones you find that do include it. Nuts and seeds are a good example why that is bad. They have a lot of calories and high fat so people avoid them. They have carbs+protein+(good) fat (a whole food). When you look up the actual nutrition nuts and seeds have a variety of minerals and vitamins in them…naturally vs. fortified foods like milk or cereal where it is only “healthy” because they’ve added powdered vitamin to it.

When I was very little (4 and 5 years old) we lived with my grandparents. When I look back now I can see so many things that were part of a healthy lifestyle that we did, that were lost when we didn’t live with them anymore. I remember my grandma juicing and making homemade orange juice and V8 like veggie juices, carrot juice…I also remember nightly walks after dinner with the cat following us and things like the exercise bike with the speedometer I used to like to ride and the floor exercises my grandma taught me back then. As I’m rediscovering, reviewing, re-learning and learning totally new things about food, exercise and being healthy things like that come back to me.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: