July 22 - 135 lbs - Visit to the Nutritionist

Jul 22, 2009

Went to the nutritionist (Nicola) at Dr. Dent's yesterday.  She is wonderful. 

She is happy with my eating plan but she would like me to increase my food intake with potassium and calcium rich foods.  My labs are OK but I am a little low in calcium and potassium.  She gave me a list of foods that I should eat.  She also gave me a list of guidelines for vitamins I am supposed to take -   
For the rest of my life
Take two complete multivitamins every day (chewable, liquid or crushed, sugar-free  (avoid children's, senior's or time-release multivitamins)
600 mg of calcium citrate with vitamin D two times per day
one vitamin B12 every day
Sample Day -
Breakfast - Two adult multi-vitamins and Vitamin B-12
Lunch - Calcium with vitamin D (to be taken at least 2 hours before or 2 hours after taking multi)
Dinner - calcium with vitamin D

Potasium Rich Foods (in addition to what I am eating, add ...
bran cereal, granola, beans, lentils, hummus, yogurt, fish, chicken, meat, nuts and nut butters, fruit & vegetables, sweet potatoes, banana

Healthy Fats (in addition to what I am eating, add ... 
nuts, seeds, salmon, trout, oil, avacado nut butters, becel, mayo

50 g Protein per Day (I am only eating about 35-40 g per day, so I need to add ...
add cottage cheese,
add beneprotein to yogurt
add Ryvita crackers and peanut butter
choose salmone & mayo
hummus and crackers / vegetables
nuts and seeks for snacks

Fluids
use both cup and stainless steel bottle
bring water while exercising
bring tea/ water to my meetings
carry my water bottle with me

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