I take lots of supplements but I omit Zinc, Potassium, and Betacarotene. A
typical meal might be,

4 ounces of ham slices
8 ounces of Mac N Cheese
4 ounces of Brussel Sprouts

Am I getting Potassium in this or should I take a supplement for it?

Mineral content for Ham, Mac N Chease, Brussel Sprouts . For more Add-Ins
please visit the BF&F download page.

Mineral 200 g RDAMin RDAMax Min Max Sum % RDAMin

Calcium, Ca 115.50 mg 1,000.00 mg 2,500.00 mg - - - 12%

Copper, Cu 0.16 mg 0.90 mg 10.00 mg - - - 18%

Iron, Fe 3.11 mg 8.00 mg 45.00 mg - - - 39%

Magnesium, Mg 39 mg 420 mg 350 mg - - - 9%

Manganese, Mn 0.27 mg 2.30 mg 11.00 mg - - - 12%

Phosphorus, P 279 mg 700 mg 4,000 mg - - - 40%

Potassium, K 537 mg 2,000 mg 2,000 mg - - - 27%

Selenium, Se 26 mcg 55 mcg 400 mcg - - - 47%

Sodium, Na 1,349 mg 2,400 mg 2,500 mg - - - 56%

Zinc, Zn 3.23 mg 11.00 mg 40.00 mg - - - 29%

http://www.body-fuel-fitnes.com

I would suggest that you try to make your meals from a geater a range of
healthy ingredients. The way I do it is to make two or three different whole
grain salads on a sunday (it takes about an hour or so). Each one contains
many different ingredients fruits, vegetables, seeds, nuts etc. I normally
make a Carrot salad daily.

Then to eat, I add spinach, watercress and Omega 3 vinegrette, a spoonful of
each salad and prehaps some fish on top. It's very filling, you don't need
to take supplements, it's quick and easy and if you're overweight you'll
naturally lose it.