[Atarimae]

Hi everyone! I've been wholeheartedly tracking my caloric/sugar intake using MFP for a little over a week now and I realized that while avoiding sugars, I am lacking in vitamin C and calcium! My usual go-to's for these two would be skim milk and orange juice, but both have too much sugar for the plan I'm trying.

I noticed that my alternative to vitamin C, if I have it on hand, is Itoen green tea. However, what should I do for calcium? Anyone have any low sugar / low carb alternatives for calcium? I'd much rather not take supplements, but that would also be an option. I do eat cheese, but definitely nowhere near enough for a proper DV.

[Desiderata]

I really love the website World's Healthiest Foods whenever I'm trying to specifically maximize a nutrient or vitamin.

Here's their page on calcium, and on vitamin C. The short answer is - a variety of dark leafy greens can help you out in both departments! Adding some lemon into your diet might help, too.

[shcirerf]

For calcium, my gyno, granted a long time ago, said Tums with calcium, 3 a day. Might not be true now.

Dark leafy greens are a good option, spinach is a good one. Fresh it's great in all kinds of things, I also sneak it into sauces.

[pnkrckpixikat]

I get calcium from almond breeze, the unsweetened vanilla has 30% dv of calcium in 8oz, 2 carbs- 0 sugar, 30 calories.

Personally I use it in coffee instead of milk, and for my morning protein shake.

[PorkyPiggin]

Originally Posted by pnkrckpixikat

I get calcium from almond breeze, the unsweetened vanilla has 30% dv of calcium in 8oz, 2 carbs- 0 sugar, 30 calories.

Personally I use it in coffee instead of milk, and for my morning protein shake.

I second that emotion. I drink the Silk or Breeze brands, unsweetened (plain, vanilla or chocolate) straight on ice or w/ my Whey Protein.

[johnjackson]

In my opinion having green leafy vegetables is a great idea as they are good source of calcium,minerals,Antioxidant.

[Atarimae]

Thanks for the responses everyone!
Spinach is my go-to for veggies. Looks like I may need to be adding more!

[AwShucks]

Have you thought about yogurt and cottage cheese? I've been eating both, and recently noticed that my nails are super strong. I think calcium is the secret. There are a lot of things you can add to both plain cottage cheese and yogurt (greek or not) to change the flavor without adding a lot of calories. And, if you don't like the texture of cottage cheese - I didn't at first - put a wand blender in the carton and whip it up. Voila! Smooth texture!

[kelijpa]

Almond milk, I use it in my oatmeal, DH uses it on cereal my fave is unsweetened vanilla.

Baby spinach is good in smoothies, as a salad base instead of lettuce. I sometimes make a smoothie with almond milk, a banana, baby spinach and some peanuts.

Cottage cheese is good, too, funny you like it so smooth, today had some large curd, it was awesome.