Getting enough vitamins and roughage

Answered on August 19, 2014
Created January 08, 2013 at 9:23 AM

Today is day 5 of eating better - lots of meat, eggs, fish, veg. No fruit (or chocolate etc) which is amazing for me. I am the arch fruit eater ( 8 bananas a time, about 5x the amount of grapes anyone would ever eat as it has always been my sugar substitute for the fructose high). I never thought I could do this so am feeling pretty pleased and losing some weight. I never thought I could manage it.

My only issues are (a) will I be getting enough vitamins - presumably I got a lot from all the fruit I used to eat and not sure the daily spinach and also the stir fry vegetables will be enough; and (b) sources of roughage - need more which aren't carb and aren't fattening veg.



on January 25, 2013
at 02:20 PM

@Huntingbears, yes there is, but there are gaps. Run ground beef, eggs, and salmon through Cronometer. 1000 calories total of animal product. B1, Folate, A, C, E, K, Ca, Cu, Mg, Mn... All sorta low, definitely need a good amount of plant matter to make up for that.



on January 25, 2013
at 12:55 PM

there's lots of vitamins and minerals in the meat eggs and fish you're eating

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7 Answers



on January 08, 2013
at 11:49 AM

Two things:

There's nothing in fruit (save sugars) you can't get better from vegetables.

Roughage is vastly overrated.

Just eat a wide variety of veggies along with your healthy meats/eggs/fish/organ-meat and fat and you'll get more than enough vitamins, nutrition, and roughage. If you are having digestive issues, try fermented veggies and/or more quality fat.


on January 08, 2013
at 01:09 PM

If you are worried about your vitamin intake, type everything you eat into fitday.com and see how you are doing. If you are eating a wide variety of vegetables you're probably doing great from a micronutrient perspective. Basically if you have a "big ass salad" with a variety of items from the salad bar every day, you'll go a long way towards covering your vitamin needs.

If you can handle organ meat, have liver once every week or two (at least), as it is basically a multi-vitamin.

I agree with other posters that roughage is over rated, and not necessary if you are digesting well. I digest food very well when I am strict Paleo and am as regular as a clock. If you think you might need some roughage, try sweet potatoes, but not too much since they are starchy.



on January 08, 2013
at 12:46 PM

IF you're eating a lot of plants and at least a little meat, you're going to be doing good enough. The only think that fruit might win out on regularly in terms of vitamins is vitamin C, even then, veggies provide more than enough vitamin C daily. Fruit is mostly sugar with a few vitamins. Veggies are mostly vitamins/minerals with a little carbohydrate.

Roughage? If you're used to a lot, and you've reduced, then yes, you might have some issues. The type of fiber has the most effect on my digestion. Plant fiber in moderate amounts works great for me, grain fiber on the other hand serves no beneficial purpose.


on September 07, 2013
at 12:44 AM

You could track everything with cronometer and after a couple weeks review the nutritional trends/charts. I found it takes more greens than I am willing to eat (Folic acid supplement needed) and if you don't eat organ meat a couple times a week you'll be low on quite a few important vitamins and minerals. You most likely need more sunshine too!



on January 25, 2013
at 12:39 PM

I'm also used to eating insane amounts of fruit and would feel terrible when I went without it - heavy, dehydrated, moody. Recently I've surprised myself managing to drastically cut down and not suffer the aforementioned drawbacks. I get more than sufficient vitamins/minerals because I'm not afraid to eat all sorts of vegetables, starchy or otherwise. Spinach, kale, lettuce, peppers, cucumber, brussels sprouts, broccoli, cauliflower, carrots, parsnips, sweet potatoes, mushrooms, beets. Yumm!


on January 25, 2013
at 10:28 AM

Very helpful, thank you. I backtracked a bit for a week (chocolate) which was disappointing but keen to revert to eating well again.


on January 08, 2013
at 12:02 PM

Congrats on doing so well with keeping to a healthier diet! If you're eating a few servings of veggies a day, I'm sure you're getting plenty of vitamins and more than enough fiber/roughage.

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