0

votes

hack my diet...

Answered on August 19, 2014
Created December 22, 2012 at 5:42 PM

im 21, female, 108 pounds, 5ft 4ish inches.

morning: smoothie - fresh coconut meat (skin peeled off) with banana, cinnamon, filtered water and spirulina powder/wheatgrass

lunch: wild salmon, salad, pumpkin seeds

dinner: butternut squash, avocado, broccoli steamed with olive oil

snacks: occasional nuts (brazil nuts and walnuts), fruit (kiwi, apple), fried eggs, weekly dark chocolate

my main meal differs between different fish (mackerel/sardines) and occasional seafood such as prawns. I eat, on average, 1 egg per day. I often eat sweet potatoes/pumpkin in place of squash.

I am dairy free and prefer to eat fish/seafood rather than meat.

would appreciate any comments/suggestions, thanks! j

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on January 06, 2013
at 11:44 PM

Tofu would not be a good choice for her to help meet her protein needs, particulary because she has PCOS, in addition to all the reasons that anyone should avoid soy. She already has hormone-related problems, best not to add soy products to the crazy.

05ce60d425d69bf47002fe66287931d0

(187)

on January 06, 2013
at 03:01 PM

i have never been above 120 pounds a while ago i was restricting. and in paleo i have found a way to have a healthier attitude to food. and i dont have protein for dinner as...well...i dont actually know. i was thinking of having my main protein meal in the evening with my carb meal at lunch. thoughts?

05ce60d425d69bf47002fe66287931d0

(187)

on January 06, 2013
at 02:52 PM

im a little squeamish about eating raw egg - is it definitely not going to make me sick??

05ce60d425d69bf47002fe66287931d0

(187)

on January 06, 2013
at 02:49 PM

no supplements, and yes the fish are with the bones. i really dont want to eat butter - any other suggestions? thanks :)

C657d176db6f11f98aeb2a89071e3281

(842)

on January 06, 2013
at 05:01 AM

I agree with the no tofu. And eating lots of avocado!

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on January 06, 2013
at 04:03 AM

Do you take any supplements? (Besides the spirulina & wheatgrass.) Looks like there are a few things you might be fairly low on. Are your sardines and mackerel *with the bones?* Maybe use a good quality butter in place of olive oil now and then.

05ce60d425d69bf47002fe66287931d0

(187)

on December 22, 2012
at 10:42 PM

goals are to make sure i get good all round nutrition i guess! also, i have pcos - so thats a factor to think about..

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on December 22, 2012
at 07:33 PM

What are your goals?

  • 05ce60d425d69bf47002fe66287931d0

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7 Answers

1
Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on January 06, 2013
at 03:59 AM

5'4" and 108 seems awfully thin. You have PCOS? Obviously not the overweight, insulin resistant variety. Based on what Stefani Ruper (of Paleo For Women) says, there are several different types of PCOS, one of which is found in women who are underweight, usually due to long-term physical and/or mental/emotional stress. Calorie-wise, your diet is probably pretty good now, but were you restricting calories or over-exercising in the past? (And now that I look again at your typical menu, your calories might be a little low, depending on the portion sizes.)

Your diet looks a little skimpy on protein. Good on you for including fish and eggs, but it looks like you could use a little more. Why no protein with dinner?

05ce60d425d69bf47002fe66287931d0

(187)

on January 06, 2013
at 03:01 PM

i have never been above 120 pounds a while ago i was restricting. and in paleo i have found a way to have a healthier attitude to food. and i dont have protein for dinner as...well...i dont actually know. i was thinking of having my main protein meal in the evening with my carb meal at lunch. thoughts?

0
26b0f1261d1a0d916825bd0deeb96a21

(5798)

on January 06, 2013
at 02:16 PM

Looks good! Maybe you could add an egg to your smoothie and a little bit of seafood to your last meal. 108 is a perfectly healthy weight for 5'4.

05ce60d425d69bf47002fe66287931d0

(187)

on January 06, 2013
at 02:52 PM

im a little squeamish about eating raw egg - is it definitely not going to make me sick??

0
56bc750affa41124e1142a6e8e239e3d

(145)

on January 06, 2013
at 03:56 AM

Some quick thoughts based on what you started with and what you've clarified up until now...

Two things to add: more fat and more protein (since you don't like meat, have more egg yolks per day - even 4-6 more, and you might want to look into sardines and such to get easy organ meats other good whole nutrition).

Other than these lack of sufficient fat and protein, it seems pretty darn good. Couple of other thoughts though...

I agree with YoungPaleoLover that a non-liquid breakfast would be better, though I too sometimes find that a nice treat maybe once or twice a week.

You might think about lowering your fruit since it seems you might be having two whole fruits per day, and from what you mentioned they are the higher sugar/glycemic type as well. There's nothing you can get in fruits that you can't get better from veggies (save sugar).

You might also watch that you don't have too many seeds/nuts - they're high carbs and not the protein helpers SAD folks think they are.

Maybe alternate your olive oil with coconut oil if you're not already.

Your friends are: organ meat, fish/eggs/meat/poultry, animal fats, tropical fats, avocados, all veggies.

0
1b247b3ca673cb9a5c547c69d490de8f

on January 06, 2013
at 03:32 AM

Add eggs and bacon. I eat 2 eggs a day and bacon on the weekends. Stay away from all soy products including tofu. Go easy on the nuts. Add fish oil to your multi vit regiment. Drink you weight in ounces of water. It will help kill water retention especially during your cycle.

C657d176db6f11f98aeb2a89071e3281

(842)

on January 06, 2013
at 05:01 AM

I agree with the no tofu. And eating lots of avocado!

0
93eea7754e6e94b6085dbabbb48c0bb7

on December 22, 2012
at 08:00 PM

Everything looks great I would just suggest a non-liquid breakfast so eat all of that whole and maybe with some protein and fat to keep you satiated longer. What are your goals though?

05ce60d425d69bf47002fe66287931d0

(187)

on December 22, 2012
at 10:42 PM

goals are to make sure i get good all round nutrition i guess! also, i have pcos - so thats a factor to think about..

-1
18d89478c2fbd0a69889ae094f5fa5d3

on December 23, 2012
at 01:43 AM

Macros?!?!! Can't tell you much without them.

-1
90bcfafd2ef73fea5398c483c593349e

on December 23, 2012
at 01:21 AM

Hmmm...I see a fat-shaped hole in your diet, jen_paleo! Without grains and legumes I suspect you'll need a few more calories to get through the day, depending on how active you are. I am also dairy free and can recommend working more avocado into your diet. I use about one small avocado a day and it's done wonders for my energy levels. I see you've included avocado in your post, but I'm not sure how much we're talking about here or how often you eat it.

A little protein in the morning couldn't hurt, either. I routinely make very satisfying breakfast smoothies that include tofu and nut butter for non-dairy protein. Add a bit of both to your morning smoothie and see how you like it. Tofu is not strictly paleo, but if you're not willing to consume meat, I recommend working it into your diet for variety.

Meat would be a good thing to consider, as well. As a former vegan myself, I know it can be hard to make that jump. I felt so weird the first time I shopped for meat after years of not eating it. Perhaps you could work some sustainably raised meat/poultry into your diet, as well.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on January 06, 2013
at 11:44 PM

Tofu would not be a good choice for her to help meet her protein needs, particulary because she has PCOS, in addition to all the reasons that anyone should avoid soy. She already has hormone-related problems, best not to add soy products to the crazy.

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