calcium intake during fast days

[twoboots]

One of my FD dinners is a very large greek salad which has about 3/4 of my recommended intake with the all the spinach and feta.

Most fd dinners comprise of some combination of lentils/fish/chicken,/veg sausage/ broccoli/spinach /other veg, but I'm not convinced I get even half my RDA on these days

I think i just manage my RDA on NFD.

Is this something WOLers worry about? Is the nhs advice excessive?

We encourage healthy eating with plenty of veg, but I'm not aware of anyone on these threads, or anywhere in rl, who counts RDA of Calcium or of anything else.

Personally, I go very low carb on FDs, with some dairy but no veg. I have several portions of veg and some fruit on NFDs. I've taken daily Calcium and B complex supplements for very many years.

I think it is your average intake of Calcium that is important for health, rather than every single day. Similarly for other minerals, vitamins, protein, veg.
To always obtain the daily RDA of everything via food /drink would take a lot of planning (and calories), regardless of whether you are trying to lose weight.

Looking at science papers from both USA and UK, most adults and many DCs have much less than the recommended amount of Calcium also of many vitamins.
There is debate about pros / cons of vitamin or mineral supplements, because studies are conflicting. If you do supplement Calcium, choose one with vitamin D, to aid absorption and reduce possible risks.

Oh, FD today looks like 5 portions veg. Well, I'm usually low / no veg on FDs.

Your bones will not lose much calcium in a 24 hour period.
Aim to eat a balanced diet across the whole month and you'll be fine.