quick nutritional question -

[Aways2Go]

Despite my intake of a variety of veggie items, I notice on FitDay that I seem to run consistently low on magnesium, potassium, and copper. Not necessarily REALLY low, but low in comparison to other nutrients. Sometimes under the RDA, sometimes just barely over.

Without my having to go internet searching, does anyone know offhand which low carb items would be best to add to the mix to bring these up for an OWL Level 1 eater? What if I was up to Level 2 or 3?

As a side note, I already take a multi-vitamin and a few other supplements and these values are keyed into my daily fitday intake. Also there is essentially NO vegetable item I will not eat assuming I can locate it at the farmers market, the store, or my own garden, so feel free to suggest any item regardless of how odd it may be.

Thanks!

[DarlingBri]

Spinach for both magnesium and potassium.

Copper is an awkward bugger. If you are getting the RDA or even close to it from foods, you are doing better than 80% of the population. There is a bit in virtually everything you eat, but liver, lobster and oysters are primary sources. This may explain why most people get theirs from supplements

I understand the joy of whole foods and your eating background, but copper is genuinely one of the few minerals you do not need to stress about getting raw vs. supplement form. If your multi-vit has got you, you're covered.

[Aways2Go]

Thanks Darling - I have NO problem adding more spinach as I love it!

I am familiar with eating and cooking a lot of different, even fairly unusual, vegetables, but have not spent a lot of time studying the various nutritional values of them other than ones that are commonly discussed and well-known (like spinach for iron).

I have eaten such a tremendously varied mostly vegetarian diet for the past several years, I truly haven't (and don't still) worry too much about any particular nutrient which may be slightly deficient from my diet on a temporary basis. But, I figure if there is some slight change I can make to choose one thing over another here and there, might as well do that. Especially since I may be on the lower levels of OWL for some time, given that I have about another 100 pounds to lose.

I also generally eat sustainably/biodynamically/ or organically grown fresh vegetables (for both health and environmental reasons) when the choice is available, including the veggies I grow myself, so I feel sure I get a few more nutrients from the vegetables I eat than the average person might. Eating foods grown in soil that is nourished and enriched with natural materials and organic matter compost obviously adds more nutrients to the plant than those grown by mega-farms who routinely only add petroleum-based NPK fertilizers to their soils, which become somewhat nutrient-depleted over time. Of course, ANY vegetables are better than no vegetables, or very few, which describes a lot of "average eaters" that I know.

Unfortunately for me, I am allergic to shellfish, so lobster and oysters (along with scallops, crab, shrimp and other things people all seem to love!) are not an option, and I never could make myself eat liver though I have tried numerous times. Although I have no issues with basically any vegetable, I get weirded out easily by many meat products other than the most basic choices.

Thanks for suggestions!