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votes

Identify any deficiencies in my diet

Commented on November 04, 2013
Created November 03, 2013 at 2:22 AM

This is what I eat over the period of 6 days (monday-saturday). I am a 24 yo female (5 ft, 131lbs), trying to improve health (priority) and lose fat (second priority) on a limited budget and with a lot of time constraint. On Sundays, I vary my diet more by going out to eat.

Over 6 days, I consume:

  • 3 cans of sardines in water
  • 5 lbs of white potatoes (boiled)
  • 24 eggs (omega 3 enhanced feed with flaxseed)
  • 0.5 gallon of reduced fat, lactose-free milk fortified with algal oil (DHA)
  • pure protein powder (no artificial sweeteners; fortified with minerals and vitamins)
  • 2 lbs of fish (salmon and other kinds)
  • 0.5lb of spinach/greens

*measurements estimated BEFORE cooking

Please let me know where I could be deficient in. FitDay shows I am fine in most departments (after taking into account the numbers are based on 6 days of food.) But you guys probably know better. Thanks!

Medium avatar

on November 04, 2013
at 09:37 AM

Exactly!

Medium avatar

on November 04, 2013
at 09:36 AM

Some very good points.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 04, 2013
at 01:30 AM

You are deficient in energy - calories!

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 04, 2013
at 01:28 AM

Quite possible that you're getting too much omega-3.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 03, 2013
at 11:17 PM

Lately, I'm beginning to subscribe to the idea of eating enough oily fish to achieve 6:3 balance, then minimizing omega 6 intake so that an optimal omega-6:omega-3 ratio is achieved at the lowest possible intake of PUFA. (perfecthealthdiet) "The right amount of oily fish is probably about one to two meals per week." If you're eating some salmon over your 2lbs a week habit, it should work out.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 11:06 PM

You made some awesome points. I will try to drop protein powder, replace milk with yogurt and work on getting bone broth.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 11:03 PM

Good point about land animals. Thanks!

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 11:02 PM

my activity level is low, and maybe I should drop protein powder. but it's hard to let go b/c it's just really an easy, quick breakfast for me.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 10:54 PM

Thanks! Would you tell me why I should up my fat intake? Are there specific nutrients I will be deficient in? Olive oil and ghee look like empty calories to me (high cal, low nutrient profile).

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 10:51 PM

@paleot, do you think I will be getting enough omega 3 just from the amount of fish I eat (if I drop the omega-3 fortified stuff)?

Af679502f1e31c0c59c79bd08f324b35

(559)

on November 03, 2013
at 03:11 PM

My thoughts as well

Medium avatar

(15)

on November 03, 2013
at 12:59 PM

Disagree, keep up the carbs.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 03, 2013
at 09:39 AM

35% protein sticks out a little bit to me too. I average closer to 20%, although today apparently I ate 200g worth (double @minimalpaleo's daily amount even after adding protein supplements to their diet.)

I see no need for protein supplements on a low-carb paleo diet. And why all the omega-3 fortified stuff? And reduced-fat type stuff?

This looks a little like a wannabe low-carb low-fat low-cal diet, which doesn't work.

Af679502f1e31c0c59c79bd08f324b35

(559)

on November 03, 2013
at 09:28 AM

Why are carbohydrates bad?

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 06:44 AM

I calculated per 6 day period because there are too many variables on Sunday for me (i go out to eat, or eat food other people make). I have been doing this for 3 weeks now, and I plan on eating like this for a while. My goal is to lose 1 lb a week.

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7 Answers

0
Medium avatar

on November 03, 2013
at 11:44 PM

I think you need to decide on your preferred fuel source, either fat or carbs. A little bit of both doesn't give you the best results in my experience. Olive oil is healthy but shouldn't be consumed in excess. Ghee isn't exactly empty calories, it has a bit of Vitamin A, K, E and the fat will give you energy. Adding more fat is better than eating excessive meat. I don't believe protein powder is necessary in general, but especially if your activity level is low. You're much better off just having some boiled eggs instead of the protein powder and that will keep you going.

0
Medium avatar

on November 03, 2013
at 02:30 PM

Seems like everything has been covered. Throw in some avocados, olive oil and ghee to increase fat.

The protein powder looks useless in your situation, maybe even harmful. What's your physical activity level? That would decide how much protein is desirable.

Personally I don't touch milk.

The potatoes are probably fine and carb intake looks about right so I don't really see any reason to go lower.

Maybe add some berries in but don't eat too much fruit.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 11:02 PM

my activity level is low, and maybe I should drop protein powder. but it's hard to let go b/c it's just really an easy, quick breakfast for me.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 10:54 PM

Thanks! Would you tell me why I should up my fat intake? Are there specific nutrients I will be deficient in? Olive oil and ghee look like empty calories to me (high cal, low nutrient profile).

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 03, 2013
at 12:50 PM

Too much protein, too little fat. Too little calories. Eat some pork or beef to round out your micronutrients, land-animals have different nutrient profiles than sea foods. More variety in vegetables would help too. How about some fruit?

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 11:03 PM

Good point about land animals. Thanks!

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on November 03, 2013
at 11:06 AM

Seems too low fat to me for a start. Oily fish is good but I would say not enough fat just by itself. Try coconut oil and also ghee. Olive oil maybe. Or start eating fatty meats. If you aren't going to add fats to your food, then you need to make sure you are eating foods that already contain more fat. Fat is really really important for women. Seriously, my life changed when I started consuming more fat.

You don't seem to eat many veg. Only greens? Greens are good but there are other nutritious veg like carrots, cauliflower, beetroot, courgette, green beans, mushrooms, aubergines, etc. Spinach is not an ideal green on a daily basis, IMO, due to oxalic acid and such. Fine a few times a week but mix it up with dill, chard, rocket, etc. too. White potato only as a starchy veg seems limited. Try sweet potato, parsnips, taro, green banana, etc.

Do you eat meat? Can only see fish. I would try some beef, lamb, goat etc. and maybe chicken now and then. Replace protein powder with actual food. There is honestly no need to eat protein powder at all.

Where are your organ meats? Liver is IMO a superfood that everyone should try. Other organ stuff can also be good.

No need to eat fortified foods as you are eating fish - no benefit in over supplementing it. Not sure flax fed eggs are a great idea. From what I know, ALA is not really very useful for the body anyway and as I said you are eating enough fish not to bother. Maybe switch milk to yoghurt for dairy benefits plus fermented foods benefits.

Talking of fermented foods, you need to add some for K2 and helpful bacteria for your gut. Beet kvass is really easy to make, then there's sauerkraut, kimchi, etc.

Any bone broth? You should be going for some sources of gelatin, connective tissue, etc.

Bear in mind that measuring vitamins and minerals is one thing, but we don't yet know full details on how the body utilises stuff from whole foods as opposed to supplements and in turn we are still learning about how various micronutrients work together. Actual nutrient content of food varies enormously, especially with veg due to growing conditions and so on. Plus there is probably stuff in whole foods that we haven't isolated and identified yet. So don't limit yourself to the small range you are now, because you will miss out on stuff. Paleo does not have to be a limited diet - you should be eating a wide range of vegetables, meats, etc. in order to get a nice range of nutrients.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 11:06 PM

You made some awesome points. I will try to drop protein powder, replace milk with yogurt and work on getting bone broth.

Medium avatar

on November 04, 2013
at 09:36 AM

Some very good points.

0
Be803dcde63e3cf5e21cc121097b8158

on November 03, 2013
at 09:20 AM

How complete is your food list? I would be worried if your food variety was that limited over six days!

Your protein intake seems very high, but that could also be for not accounting stray carb/fat calories (?) A normal protein intake is around 15%.

Also, you might want to check out cronometer.com as an alternative tracker. Some people prefer it.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 03, 2013
at 09:39 AM

35% protein sticks out a little bit to me too. I average closer to 20%, although today apparently I ate 200g worth (double @minimalpaleo's daily amount even after adding protein supplements to their diet.)

I see no need for protein supplements on a low-carb paleo diet. And why all the omega-3 fortified stuff? And reduced-fat type stuff?

This looks a little like a wannabe low-carb low-fat low-cal diet, which doesn't work.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 03, 2013
at 05:14 AM

Interesting, so this is 6 days worth of data added up? (why not 7?)

I've just started collecting my own data, I should be able to compare in a few days.

It looks like you're eating under 1300 calories a day on average... sort of a deficiency of food. I've been tracking mine for 3 days and I'm at 7500 calories so far, though I hear once I eat more fat I'll be able to make better use of the calories. I'd be curious to see other people's 1wk data.

3d7ad776cb81f1e56f77ffd82b7d5eaa

on November 03, 2013
at 06:44 AM

I calculated per 6 day period because there are too many variables on Sunday for me (i go out to eat, or eat food other people make). I have been doing this for 3 weeks now, and I plan on eating like this for a while. My goal is to lose 1 lb a week.

0
Medium avatar

(238)

on November 03, 2013
at 04:17 AM

Boiled potatoes and protein powder are not ideal if it was my diet. Budget constraints may be causing this for you but I think you'd be better off with more quality fats and less carbs. More greens less taters.

Medium avatar

(15)

on November 03, 2013
at 12:59 PM

Disagree, keep up the carbs.

Af679502f1e31c0c59c79bd08f324b35

(559)

on November 03, 2013
at 09:28 AM

Why are carbohydrates bad?

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