Some advice on diet please

mdwexford

Hello folks.

Im a 28yo male and currently weight about 16 stone.

I recently started back playing 5 a side football and was terribly unfit so have finally decided enough is enough and decided to get back in shape.

I work nights so my sleeping hours are 7am till 3pm kind of thing which isnt optimal as regards eating time etc.

My diet up to last week consisted of a Dominos Pizza once a week, a Goodfellas pizza once a week, chips, chicken nuggets, a ton of Coke and other fizzy drinks, loads of chocolate, sweets, crisps etc, basically just a shocking diet.

Ive read up a lot on here and have attempted to change my diet, here is how its looked for the past week....

Breakfast
Porridge with low fat milk or
2 x Poached or Boiled Eggs with 2 slices of wholemeal toast or 2 slices of McCambridge brown bread.

A cup of tea, no sugar.

Dinner
Stew with mince meat, carrots, onions and potato or
Skinless chicken breast with brocolli, carrots and potato or
Chicken curry with basmati rice

Snacks
Tuna steak sandwich with wholemeal bread or
Cheese sandwich with wholemeal bread or
Baked beans with brown bread.

Also been eating at least 2 of the following pieces of fruit daily
Banana
Apple
Kiwi
Frozen grapes

And 2 litres of water

Is there anything major im missing from my diet or any other advice is welcome.

Ive also joined a gym and am working out a decent program at the moment so im also open to advice on that or i might cross post in the fitness section..??!!

Thanks.

EileenG

Where are the healthy fats? You seem to be very low in fat in general.

I'd also cut back a bit on the carbs. You have bread or rice in almost every meal, which is fine if you are trying to bulk, not so good if you are trying to cut. Nutritionally, there is very little difference between brown and white bread.

Remember that each slice of bread is close to 100 cals, and definitely over it if you put even the thinnest scarping of anything on it. Think about open sandwiches with one slice of bread instead of two, or better still, lose the bread and use the filling to add to a big green salad.

Fruit is good, but you've picked the ones with the highest sugar content. Try strawberries or apples or pears instead. Or pick some blackberries.

Try to add some oily fish to your diet.

mdwexford

What are some healthy fats i should be eating??

Yeah i definitely need to cut down on the bread its just im not a big salad fan so i struggle to think of something for an evening snack.

I am eating apples, ill pick up some pears and berries next week.

Im not mad on fish either but i am taking fish oil capsules and multivitamins and minerals tablets.

EileenG

Oily fish, extra virgin olive oil, fresh meat, eggs, nuts, seeds, avocado....