During the week I did not reach my calcium goal. My target amount of calcium to take in is 1300 mg and I consumed 895 mg. Calcium is needed for healthy bones, nerves, blood vessels, and muscle function.A good way to start raising the amount of calcium I eat is to have yogurt or string cheese for a snack. I could also look into eating any fat free or low fat dairy products.
I was also low on vitamin C. I had 45 mg out of 65 mg. Vitamin C helps the body make collagen and absorbs iron. It also maintains blood vessels, bones and teeth.A good way to consume more vitamin C is to add citrus food like kiwi, strawberries, and broccoli. There are plenty more different kinds of fruits and vegetables that would help with eating more vitamin C.
My amount of vitamin D was low as well. I had eaten 3pg out of my goal of 15 pg. Vitamin D is a fat soluble vitamin that helps the body absorb calcium for strong bones. It is important for healthy muscles, nerves, and a strong immune system. Milk is a major source of vitamin D and also spending 15 minutes in the sun would give me my daily amount of vitamin D.
I had too much sodium during the week. I had 2381 mg when I was supposed to have less than 2300 mg. To lower my sodium I could start checking the nutrition labels for foods with low sodium. When choosing canned foods I will choose the ones labeled “Low sodium” or “No salt added”. As I reduce the amount of sodium I eat my taste for salt will change over time.
My potassium limit was under. I had 2125 mg out of my goal of 4700 mg. Potassium helps lower blood pressure and reduces risk of kidney stones and bone loss. I will choose food sources of potassium from all food groups, like vegetables, fruits, milk, and yogurt. I will select a variety of food sources of potassium to meet my goal.