Sample Diet:

CoachBoone

Hey all,

This is what I have on day to day basis and Id like to know if any of you think I am missing anything vit/nutrition wise. Also, how is it from an overall health/calorie standpoint? Would it be suitable for losing or gaining weight?

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Breakfast: 2eggs scrambled/2 slices bacon grilled.

Snack: Tuna melt: Half a can of tuna on 1 slice of toast with chopped up salad leaves/tomato's and cheese.


Lunch: Smoked Salmon on Brown Soda bread with cheese.

Dinner: Grilled Chicked with salad leaves/tomatoes/peppers (any vegetable really).

I might sub the smoked salmon for a salmon darne grilled with some salad instead of the soda bread.

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Overall how does it look?

El_Dangeroso

Depends what you want to achieve, how tall/much do you weigh, male or female, how much do you want to lose and what exercise are you doing?

I personally come from a low-carb perspective so can only speak from that, from a health perspective I think wheat is a disaster, it increases triglycerides like no other foodstuff. So if it were me I'd ditch the bread and up your good fats like butter, olive oil and eggs, thus upping the vitamin A and E. Include some starchy root veg if you are very active, so potato, parsnip, carrot etc.

CoachBoone

Well I dont really want to achieve anything...

If I wanted to gain weight I could increase the portion sizes/loose weight I could decrease from my maintainence calorie needs.

I just wanted to know from an overall health standpoint.

Also, would I not be getting enough good fats from the two portions of fish a day and the eggs?

El_Dangeroso

I was just hypothetically taking the bread out of the equation for health reasons so you need to replace it with something if you're not trying to lose weight, my suggestion is fat or root veggies.

Regarding the nutrient side, plug the days menu into fitday and it will give you a complete breakdown of vitamins and minerals, bear in mind that the rda's for most vitamins can stand to be doubled to actually maintain health with the exception of vitamin d3 which we need about 5,000iu minimum daily, which is impossible to get from food unless you feel like eating 15KG of sardines a day.

corkcomp

if you are not trying to gain or lose weight that diet is fine, dont worry about the bread! you could probably do with including more fibre though, lots of leafy veg and apples + berries ... Also, the rashers are ok(ish) but they dont have a high nutritional value TBH, some porridge along with eggs might be better ...

El_Dangeroso

corkcomp wrote: »

Also, the rashers are ok(ish) but they dont have a high nutritional value TBH

Sorry corkcomp, going to have to respectfully disagree there. Bacon contains B12, B2, B3, Vitamin D, Vitamin A, iron, zinc, selenium and copper as well of lots of bioavailable protein. Very nutritious if you ask me.

neuro-praxis

Aren't rashers full of nitrates?

(Not that I'm bothered; love a rasher sambo meself.)

corkcomp

I eat rashers myself ocasionally but only with a fiber source .. It would take at least 4 or 5 rashers to get the same fullness factor as a bowl of porridge and that could potentially be a lot of salt and saturated fat. ... Regarding the nutritional value , oatbran is also a good source of most of the minerals and vitamins listed below, most people dont realise that 100g of oatbran contains more protein than an egg and probably the equivalent of three rashers!

El_Dangeroso

neuro-praxis wrote: »

Aren't rashers full of nitrates?

(Not that I'm bothered; love a rasher sambo meself.)

Yep, but nitrates are harmless, in the 1960's they hypothesised that nitrates would turn in to nitrous-amines, which are indeed quite carcinogenic, but actual experiments in people proved this to be untrue, plus the primary source of nitrates is from vegetables. Rashers contain on average 10ppm nitrates compared to:
basil 2,292 ppm

butterhead lettuce 2,026 ppm

beets 1,279 ppm

celery 1,103 ppm

spinach 1,066 ppm

pumpkin 874 ppm

corkcomp wrote: »

I eat rashers myself ocasionally but only with a fiber source .. It would take at least 4 or 5 rashers to get the same fullness factor as a bowl of porridge and that could potentially be a lot of salt and saturated fat. ... Regarding the nutritional value , oatbran is also a good source of most of the minerals and vitamins listed below, most people dont realise that 100g of oatbran contains more protein than an egg and probably the equivalent of three rashers!

The thing about protein in oatbran is that it's far less bio-available than the rasher protein, as in the body can't utilise as much of it, rashers also contain the full complement of amino acids. Also the Phytic acid and lectins in oatbran work as anti-nutrients inhibiting the absorption of Iron and other trace minerals.

corkcomp

Temple_Grandin wrote: »

Yep, but nitrates are harmless, in the 1960's they hypothesised that nitrates would turn in to nitrous-amines, which are indeed quite carcinogenic, but actual experiments in people proved this to be untrue, plus the primary source of nitrates is from vegetables. Rashers contain on average 10ppm nitrates compared to:
basil 2,292 ppm

butterhead lettuce 2,026 ppm

beets 1,279 ppm

celery 1,103 ppm

spinach 1,066 ppm

pumpkin 874 ppm



The thing about protein in oatbran is that it's far less bio-available than the rasher protein, as in the body can't utilise as much of it, rashers also contain the full complement of amino acids. Also the Phytic acid and lectins in oatbran work as anti-nutrients inhibiting the absorption of Iron and other trace minerals.

I wouldnt worry in the slightest about the Iron .. IMO oatbran is a superfood, and eventhough I might ocasionally eat bacon I wouldnt place it into the same category.... Iron absorbtion is affected by lots of things, tea, lack of vit c, red wine, brocolli and other such veg and even milk.. Lectins also reduce bad (LDL) cholesterol ...

El_Dangeroso

Rashers are more nutritious than oatbran in every measurable way, not that oatbran is bad per se, just that rashers have more vitamins, minerals, proteins, essential fats and less anti-nutrients than oats.

You might be surprised to know that not all LDL is bad, small dense LDL and oxidised ldl contributes to heart-plaque, where as large fluffy LDL is cardio-protective. So the fact that lectins reduce LDL is a meaningless statement.

Lectins are implicated in the pathology of the following diseases:

arthritis, both rheumatoid and osteoarthritis;
asthma;
atherosclerosis;
congestive heart failure;
high blood pressure;
diabetes;
low blood sugar;
hyperinsulinemia;
chronic fatigue;
fibromyalgia;
all forms of IBS, Crohn's, colitis, celiac;
chronic candida, repeated gut pathogen infections;
malabsorption syndromes;
failure to thrive;
autoimmune diseases such as thyroiditis, lupus, MS, Parkinson's;
dementia, Alzheimer's;
autism;
ADD/ADHD;
Schizophrenia;
osteoporosis;
cancer, several types including breast;
hypercortisolemia and hypocortisolemia;
adrenal insufficiency;
post viral syndrome;
post traumatic stress syndrome;
post polio syndrome;
obesity;
hormonal imbalances including low testosterone, low DHEA, PMS, and peri-menopausal symptoms and PCOS.

corkcomp

Temple_Grandin wrote: »

Rashers are more nutritious than oatbran in every measurable way, not that oatbran is bad per se, just that rashers have more vitamins, minerals, proteins, essential fats and less anti-nutrients than oats.

You might be surprised to know that not all LDL is bad, small dense LDL and oxidised ldl contributes to heart-plaque, where as large fluffy LDL is cardio-protective. So the fact that lectins reduce LDL is a meaningless statement.

Lectins are implicated in the pathology of the following diseases:

arthritis, both rheumatoid and osteoarthritis;
asthma;
atherosclerosis;
congestive heart failure;
high blood pressure;
diabetes;
low blood sugar;
hyperinsulinemia;
chronic fatigue;
fibromyalgia;
all forms of IBS, Crohn's, colitis, celiac;
chronic candida, repeated gut pathogen infections;
malabsorption syndromes;
failure to thrive;
autoimmune diseases such as thyroiditis, lupus, MS, Parkinson's;
dementia, Alzheimer's;
autism;
ADD/ADHD;
Schizophrenia;
osteoporosis;
cancer, several types including breast;
hypercortisolemia and hypocortisolemia;
adrenal insufficiency;
post viral syndrome;
post traumatic stress syndrome;
post polio syndrome;
obesity;
hormonal imbalances including low testosterone, low DHEA, PMS, and peri-menopausal symptoms and PCOS.

your entitled to your opinion but I still think oatbran is a much healthier food and I dont even have to thrawl thru google or the net to make that assertion .. I guess readers can decide which of the two they think are healthier ..

El_Dangeroso

corkcomp wrote: »

your entitled to your opinion but I still think oatbran is a much healthier food and I dont even have to thrawl thru google or the net to make that assertion .. I guess readers can decide which of the two they think are healthier ..

I don't trawl google, I trawl Ovid Medline

Mellor

Temple_Grandin wrote: »

Rashers are more nutritious than oatbran in every measurable way, not that oatbran is bad per se, just that rashers have more vitamins, minerals, proteins, essential fats and less anti-nutrients than oats.

Wouldn't they also have more unessential fats, wanted fats, additional calories (in order to reap the benefits of listed vits etc).

corkcomp

Mellor wrote: »

Wouldn't they also have more unessential fats, wanted fats, additional calories (in order to reap the benefits of listed vits etc).

defo - salt and saturated fat and whatever hormones + antibiotics were injected into the pig before slaughter ...

El_Dangeroso

corkcomp wrote: »

defo - salt and saturated fat and whatever hormones + antibiotics were injected into the pig before slaughter ...

Now, now, haven't we had enough thrashing out of the subject that saturated fat isn't actually bad for you?.

Regarding hormones, I refer you to EC Legislation. Council Directive 96/22/EC (OJ L125, p3, that states... prohibit the use of substances having a hormonal action for growth promotion in food ...

Hormones in meat is one of those myths that just won't die.

Regarding antibiotics, there is also an EU directive that includes a mandatory withdrawal period to ensure no antibiotics are in the animal when slaughtered.

If you're still concerned, you can get really good organic bacon in most supermarkets now.