Need diet help/advice/input

Health and Recovery
1

My diet consists on eating different types of meat/fish every day. I vary between tuna, salmon, chicken, beef.

I try to eat vegetables every day but I’m not so good at it lately, its been more like 4 days a week.

For vegetables I eat broccoli, cauliflower and spinach.

For fruit I mostly eat apples and bananas.

For breakfast and lunch it’s usually bread with cheese or some other spread and I also drink milk.

I’m wondering if maybe I should start following a different diet. Maybe if I can find something online.

Do you think I will run into nutrient deficiencies with my diet? Do you think I would benefit from having more variety?

3 Likes
2

Sounds pretty good to me. Maybe try to get more variety in fruit and vegetables.

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3

From CoPilot:

Your current diet includes a mix of meats and fish, along with some vegetables, fruits, and dairy. Let’s explore the potential nutrient deficiencies and the benefits of dietary variety:

  1. Nutrient Deficiencies:
  • Iron: Since you consume meat and fish, you’re likely getting heme iron, which is well absorbed. However, if you’re not eating a variety of iron-rich foods, you might miss out on other essential nutrients. Iron deficiency can lead to anemia, fatigue, and weakened immunity. Consider incorporating beans, seeds, and dark leafy greens for non-heme iron.
  • Vitamin E: Sunflower seeds, hazelnuts, and other nuts provide vitamin E. If you’re not including these in your diet, you might be missing out on this antioxidant.
  • Vitamin B12: Since you eat animal products, you’re likely getting enough B12. However, if you ever transition to a vegetarian or vegan diet, consider fortified foods or supplements.
  • Calcium: Dairy provides calcium, but if you’re not consuming enough, consider adding leafy greens, fortified plant-based milk, or fortified orange juice.
  • Vitamin D: Exposure to sunlight helps your body produce vitamin D, but if you’re not getting enough sun, consider fortified foods or supplements.
  1. Benefits of Dietary Variety:
  • More Nutrients: Eating a variety of foods ensures you get a broader range of vitamins, minerals, fiber, antioxidants, and probiotics. Each color of fruits and vegetables brings unique benefits.
  • Longevity: Research suggests that a diverse diet may lower the risk of mortality. Aim for at least 16 to 17 different healthy foods to reap these benefits.
  • Reduced Risk of Metabolic Syndrome: Incorporating various foods lowers the risk of metabolic syndrome. Include fish, seafood, vegetables, fruits, nuts, and seaweed for better health.
  1. Action Steps:
  • Add Color: Try purple cauliflower, white asparagus, sweet potatoes, and rainbow-colored carrots to diversify your plate.
  • Consult a Dietitian: If you’re unsure where to start, seek advice from a registered dietitian.

Remember, variety not only keeps your meals exciting but also supports overall health. So go ahead and explore new foods!

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4

Sounds good, you don’t need fish oil. If you want you can add a multi, for minerals and vitamins

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5

I’ve thought about adding a multi, is getting too much of something a concern with a multi? Maybe better with too much of something than too little.

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6

No if you buy them at the pharmacy. The gym shop supplements sometimes have 500% or some crazy number the amount of vitamins compared to the pharmacy ones.

If you want to be sure do a blood test and go from there.

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7

Buying off the pharmacy is a good idea. If the pharmacy vouches for it, it ought to be safe.

I don’t think there is much of a risk. Maybe avoid the ones that has a substantial amount of calcium carbonate as this can clog the arteries. Ideally you want to get calcium from natural souces like milk and cheese.

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8

Low fat yoghurt is good for you and cereal is fortified in vitamins and iron, good for fibre too

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9

@magz im on a low G I diet, basically means its good for diabetics eating foods that slowly release carbs rather than fast release. So you feel fuller for longer and it decreases appetite. So i incorporate eggs, baked beans, wholegrain bread and crackers, nuts and seeds, low fat yoghurt, vegetables
…all the real healthy foods that are low G I and slow release energy.
Meds make it difficult to lose weight and not much exercise but this diet will help lower blood sugars and cholesterol

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10

Coffee in the morning, with berries and oatmeal Vegetables and protein for lunch, and maybe a salad for dinner.

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