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Critique my paleo diet

Answered on August 19, 2014
Created January 24, 2013 at 5:23 AM

Hey guys,

So I've been on paleo for almost 3 weeks now, and I'm aware that while I'm eating paleo I am probably not eating the healthiest foods yet. Please critique my diet. ALSO, I am fit (15% body fat) and not trying to lose weight. I just want to be healthier and stronger.

Here's a typical day for me:

Breakfast: -- I eat this breakfast every day.

4 strips of bacon -- not organic, but I get the kind with no antibiotics, preservatives, sugar, etc.

3 organic, cage-free eggs fried in leftover bacon grease

Snacks: (I have not been eating a real lunch, but rather a series of snacks until I workout in the early evening. My heavy breakfast seems to hold me over and I don't get hungry for a while.)

3-4 Tbsp Almond butter, either on a banana or straight from the jar

3 or 4 baby carrots

Banana and strawberries (non-organic) in a bowl with almond milk, eaten like cereal.

Dinner:

1 or 2 sausages (again, I get the best possible except it's non-organic)

Guacamole (I dip the sausage in the guac; guac is homemade with only paleo ingredients)

Small to medium serving of sweet potato fries -- homemade with coconut oil and cinnamon.

Then I'll inevitably have another thing from the snack category about an hour after dinner.

--

Here are my main concerns:

1) I am consuming a ton of pork. I have sausage for dinner probably 5 nights a week, and that's on top of the 4 strips of bacon I have for breakfast every day.

2) I'm not really eating leafy greens. At first, I was eating this thing with tuna fish and spinach, but I'm always craving red meat so I haven't gone back to that recipe.

Edit: I am male, 5'11" 172 lbs.

3f1f6d5d00e4a2078a99a07e0a6b2aea

(170)

on January 24, 2013
at 08:46 PM

Wow -maybe you didn't indicate all the foods you eat? I'm not a full time tracker of my food intake... but do find it useful because we are often terrible at estimating accurately what we ingest. Perhaps you should try for a few days (the one I mention is free... others too.) Nothing to lose -lots to gain (literally: if you don't eat enough, you can't possibly gain strength). I'm curious -let us know results.

0219fa194c33e06928253fd0ce5032c2

(100)

on January 24, 2013
at 08:24 PM

Also, my Trader Joe's sea salt is apparently getting me some iodine. :)

0219fa194c33e06928253fd0ce5032c2

(100)

on January 24, 2013
at 07:57 PM

Thanks, this is helpful. I am supplementing with fish oil, but I am going to raise that from 600mg Omega-3 per day to 1.8g (2 pills to 6 pills). I'm surprised my calorie count is so low. I am male, 5'11" 172 lbs, and I have 5 intense workouts per week. I eat whenever I get hungry, I don't starve myself at all. And I don't think I've lost any weight since I started paleo..

Dc6407193ba441d1438f6f0c06af872b

(4400)

on January 24, 2013
at 05:54 PM

Exactly. It's not just balancing omega-3 and omega-6, but it's also keeping omega-6 itself low. See if you can replace some of the nut butter with something coconuty -- I've found unsweetened shredded coconut to be a good substitute. Likewise, as mentioned above, salmon for dinner to replace some of the sausage, and replace other pork with beef/lamb. Bacon is okay for breakfast, but not every day! Especially if it's not pastured, which yours isn't. More potatoes fine too -- no need to be so low carb.

61844af1187e745e09bb394cbd28cf23

(11058)

on January 24, 2013
at 04:48 PM

Craving red meat, yet eating pork. If you want red meat, eat red meat. Unless you are making the sausage yourself, it is highly processed and likely contains fillers.

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3 Answers

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2
3f1f6d5d00e4a2078a99a07e0a6b2aea

on January 24, 2013
at 04:08 PM

Hey qm22,

Just for shits & giggles, I entered your food intake into cronometer.

If I guess-timate on the generous side, I get something like 1750 calories, broken down as follows:

  • 80 grams of protein;

  • 80 grams of carbs; and

  • 127 grams of fat.

It also spews out your Omega6:Omega3 numbers, and other micro-nutrients...

Critique? ok. At approx. 18g of Omega6 vs. 1.2g of O3, the ratio is quite skewed. Aim for as close to 1:1 as you can (but even 3:1 would be great). It's the pork and almonds, mainly, that skew your O6 numbers thus... and the lack of fatty fish to up the O3(but maybe you could supplement with fish oil?).

In terms of vitamin, you seem to be hitting all the major ones (Bs, A, C, D, E); deficient in K however (the leafy greens you suspected!!). Minerals generally ok -but deficient in iodine (unless your table salt contains it, consider kelp tablets, or seafood).

You don't mention your weight... or if you are male/female. 1750 calories would be woefully deficient for someone, say, male, 5'10". But can't say here for sure. One thing that CAN be said: You mention that you "want to be stronger"... I would therefore increase my protein intake. The point has been well drilled in me (and borne out of experience) that 1g of protein for every lbs of your desired body weight is ideal for someone who works out to "grow stronger". Pretty sure you are over 80 lbs, right?

My thoughts only. All the best!

3f1f6d5d00e4a2078a99a07e0a6b2aea

(170)

on January 24, 2013
at 08:46 PM

Wow -maybe you didn't indicate all the foods you eat? I'm not a full time tracker of my food intake... but do find it useful because we are often terrible at estimating accurately what we ingest. Perhaps you should try for a few days (the one I mention is free... others too.) Nothing to lose -lots to gain (literally: if you don't eat enough, you can't possibly gain strength). I'm curious -let us know results.

Dc6407193ba441d1438f6f0c06af872b

(4400)

on January 24, 2013
at 05:54 PM

Exactly. It's not just balancing omega-3 and omega-6, but it's also keeping omega-6 itself low. See if you can replace some of the nut butter with something coconuty -- I've found unsweetened shredded coconut to be a good substitute. Likewise, as mentioned above, salmon for dinner to replace some of the sausage, and replace other pork with beef/lamb. Bacon is okay for breakfast, but not every day! Especially if it's not pastured, which yours isn't. More potatoes fine too -- no need to be so low carb.

0219fa194c33e06928253fd0ce5032c2

(100)

on January 24, 2013
at 08:24 PM

Also, my Trader Joe's sea salt is apparently getting me some iodine. :)

0219fa194c33e06928253fd0ce5032c2

(100)

on January 24, 2013
at 07:57 PM

Thanks, this is helpful. I am supplementing with fish oil, but I am going to raise that from 600mg Omega-3 per day to 1.8g (2 pills to 6 pills). I'm surprised my calorie count is so low. I am male, 5'11" 172 lbs, and I have 5 intense workouts per week. I eat whenever I get hungry, I don't starve myself at all. And I don't think I've lost any weight since I started paleo..

1
9faea9e231d519588949f1bc631a7709

on January 24, 2013
at 07:00 AM

I would definitely agree with your view that you're not getting enough leafy greens. I have a very similar breakfast but sometimes I mix it up and have some sausage instead of bacon. I would include some greens with your snack such as broccoli.

I use dinner as a good excuse to get in a ton of veggies. Usually this includes a side salad with mostly lettuce and either steamed broccoli or carrots. If you're having any trouble getting in greens I find that I can eat a ton of lettuce if I grill some chicken to have with it.

I am only a beginner as well so take my advice with a grain of salt. Like you I'm still trying to find the best way to both get the most nutrients from my meals while keeping them interesting and tasty. If you think you're getting too much red meat in your diet you can substitute sausage and hamburgers for chicken sausage and turkey burgers. They taste great and I can barely tell the difference.

0
98266ae0c87836d4bb714b6d31cacbf9

on January 24, 2013
at 07:42 AM

Sausage would be processed right? Try finding a better alternative for dinner.

Instead of the snacks why don't you eat a proper meal?

Why are you eating after dinner? Why do you feel the need to eat after dinner?

Try to incorporate vegetables in your diet, either through a salad or stir fry. Remember salad doesn't have to be tasteless.

Besides this, how are you feeling is the most important? If you are doing okay, and you like the way you are eating there is no reason to change. Personally i like to watch my fruit intake, and try to limit the snacks. The key is in finding what works best for you, so don't be afraid to experiment.

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