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So I've been keeping track of my diet for three days now, and of all the nutrients tracked, the thing I'm worst at is getting so far is enough Vitamin K. Over the past 3 days I've averaged 21% of the recommended daily allowance.
I've barely even heard of this vitamin. It turns out Vitamin K aids blood clotting, protects the heart, and helps to build bones. Those things sound good to me. Especially the bone building part because I have so many risk factors for osteoporosis. Well, and the heart protection part because I am an American. Well, and the blood clotting part because I am in traffic daily and thus at risk for collisions.
Significant amounts of Vitamin K are found almost exclusively in greens. Of the these, the only things I like are spinach (raw only), lettuces (uh, raw only), and onions. I guess I could start slicing off a bit of frozen spinach and hiding it in my food. I can fit up to a half a box of frozen spinach into an entire pan of lasagne without making it so that I no longer want to eat it. That's lasagne. It's hard to imagine sneaking much into less strongly flavored and less delicious foods. I will at least make an effort to use onions more often in foods that I might otherwise just use onion powder for, such as chili and spaghetti.
I decided to check my multivitamin to see how much Vitamin K is in there. None. None at all. So sad. I think I will look around for Vitamin K supplements and see what I find.
In other preliminary findings, I have done surprisingly poorly at getting vitamin C, even though it is in all kinds of yummy things. At least that will be easy to fix. And I have done surprisingly well at getting enough calcium. I am also pleasantly surprised that I have been getting less than 50% of my calories from fat. Even today when a piece of cake apparently accounted for nearly one-third of my total calories. (Actually, I had two small pieces of cake that would add up to a perfectly reasonable, though not small, piece of cake. Fitday is tell me that this has 700 calories! It was really good cake, though.)
I've barely even heard of this vitamin. It turns out Vitamin K aids blood clotting, protects the heart, and helps to build bones. Those things sound good to me. Especially the bone building part because I have so many risk factors for osteoporosis. Well, and the heart protection part because I am an American. Well, and the blood clotting part because I am in traffic daily and thus at risk for collisions.
Significant amounts of Vitamin K are found almost exclusively in greens. Of the these, the only things I like are spinach (raw only), lettuces (uh, raw only), and onions. I guess I could start slicing off a bit of frozen spinach and hiding it in my food. I can fit up to a half a box of frozen spinach into an entire pan of lasagne without making it so that I no longer want to eat it. That's lasagne. It's hard to imagine sneaking much into less strongly flavored and less delicious foods. I will at least make an effort to use onions more often in foods that I might otherwise just use onion powder for, such as chili and spaghetti.
I decided to check my multivitamin to see how much Vitamin K is in there. None. None at all. So sad. I think I will look around for Vitamin K supplements and see what I find.
In other preliminary findings, I have done surprisingly poorly at getting vitamin C, even though it is in all kinds of yummy things. At least that will be easy to fix. And I have done surprisingly well at getting enough calcium. I am also pleasantly surprised that I have been getting less than 50% of my calories from fat. Even today when a piece of cake apparently accounted for nearly one-third of my total calories. (Actually, I had two small pieces of cake that would add up to a perfectly reasonable, though not small, piece of cake. Fitday is tell me that this has 700 calories! It was really good cake, though.)