Potassium

[Sophie2019]

Hello, I’ve just today started a girl away but to stay around 1500-1600 calories, protein is just under 40mg and fat is just under 30. I’m also really low on potassium, coming in at less than 1000mg per day. I’m including things like bananas, mushrooms, peas, and cucumber but they don’t seem to be doing much to bring this amount up. Any tips as to how to get this to safe levels? I can’t imagine my potassium has ever been much higher than this but I’ve never had any ill effects, although I do normally take a multivitamin so perhaps that’s why?

[atomic sagebrush]

Most foods have potassium. On tracking sites like My Fitness Pal they often underestimate, or even list a food as having zero potassium when it has a lot, so if you're using MFP or similar app you are probably getting enough.

I would like you to up your protein and fat somewhat to 40-50 g protein and 30+ g fat (up to 60 g) NOT COUNTING the protein and fat in fruit and veg. That's not enough food uness you're getting 40-50 g protein and 30+ g fat and you will end up delaying or stopping ovulation.

[Sophie2019]

Ahh okay, that’s good to know. I’m using MFP so that explains that.

I’ll have to rethink what I’m eating though. I ended up having a very strange last meal of the day yesterday to try and get the protein and fat up (baked beans, peanut butter on toast, a banana, a pop tart and cake!!)

[atomic sagebrush]

Have you ever tried beans on toast (if you're British you will laugh at this question!) Take a piece of toast and top it with baked beans and cheese, and it's TO DIE FOR. We don't eat it in the States so it was a revelation to me, but is a good pink sway meal.

[Sophie2019]

Funnily enough, I was actually planning beans on toast but ended up with the peanut butter to add protein where I was falling short. I’m from the UK so yep, it’s a staple meal. If you’re not already, butter the toast first and grate the cheese rather than slice, and it’ll be even better!

[Sophie2019]

One more quick question because I can’t seem to find the answer elsewhere - how long do we need to wait between meals? I’ve been eating at 12pm, 5pm and 8pm but if dinner slips a bit to say, 6pm, then that only leaves a couple of hours between the last two meals - is that a problem?

[atomic sagebrush]

No, not a problem. I want you to eat the meals in the pattern that will work best for you. There's no set times to eat. As long as you push breakfast back (or dinner forward) and skip snacks that's all you need to do.