How can i improve my diet

[hoping to improve]

FOR BREAKFAST I eat 1.5 cups of greek yogurt with blueberries and blackberries, 3 eggs, 1 banana and an orange.

FOR LUNCH I typically have like 200g+ of chicken, a cookie, some fruit, a small carton of milk, bread, and tater tots.

FOR A SNACK i have a can of sardines, a grapefruit, a glass of milk with honey or agave, and maybe some raspberries

FOR DINNER i always have some form of meat (chicken, beef, steak, or fish) and a carb like rice or bread.

I’m 17 i started puberty a year late and i’m gonna start peptides this summer.

 

[JesusSavedMe]

FOR BREAKFAST I eat 1.5 cups of greek yogurt with blueberries and blackberries, 3 eggs, 1 banana and an orange.

FOR LUNCH I typically have like 200g+ of chicken, a cookie, some fruit, a small carton of milk, bread, and tater tots.

FOR A SNACK i have a can of sardines, a grapefruit, a glass of milk with honey or agave, and maybe some raspberries

FOR DINNER i always have some form of meat (chicken, beef, steak, or fish) and a carb like rice or bread.

I’m 17 i started puberty a year late and i’m gonna start peptides this summer.

add eggs and suplement vitamins

 

[hoping to improve]

add eggs and suplement vitamins

how many more eggs and which supplements

 

[JesusSavedMe]

how many more eggs and which supplements

5-7 eggs
k2,vit d,vit c,magnesium,zinc etc
look it up bro

 

[Snowskinned]

how many more eggs and which supplements

Depends on your macros. Wanna bulk? Do 7 for breakfast

 

[hoping to improve]

Depends on your macros. Wanna bulk? Do 7 for breakfast

once i start making my own money ill get to that many

 

[Zeekie]

FOR BREAKFAST I eat 1.5 cups of greek yogurt with blueberries and blackberries, 3 eggs, 1 banana and an orange.

FOR LUNCH I typically have like 200g+ of chicken, a cookie, some fruit, a small carton of milk, bread, and tater tots.

FOR A SNACK i have a can of sardines, a grapefruit, a glass of milk with honey or agave, and maybe some raspberries

FOR DINNER i always have some form of meat (chicken, beef, steak, or fish) and a carb like rice or bread.

I’m 17 i started puberty a year late and i’m gonna start peptides this summer.

Love this, always refreshing not seeing a fully idiotic diet

"How can I improve my diet" well obvious first change is removing processed foods, bread, tater tots, cookies. Usually high in sugars, seed oils, questionable chemicals. If you truly want "optimal" then this is the first change you should be considering.

I tried estimating your micronutrient intake as well, very hard considering I don't have amounts for all the foods you should consume, but it should be accurate enough. I'm almost sure you're not meeting your requirement for the following foods: Vitamin E, A, K, D, Folate, Magnesium and Manganese.

Vitamin D is understandable, very hard to get from diet, just supplement and forget about it. As for vitamin E (not likely deficient since we're not accounting for cooking fats, but it's possible), vitamin A (not likely deficient, but it's possible, again, not an accurate calculation), K, Folate, Magnesium and Manganese there is a very lovely food you could implement in your diet which will solve all of your issues in this department.

Every morning I eat the same thing: Eggs, Spinach + Bowl of greek yogurt with berries, cinammon and macadamia nuts. SPINACH is the food you should include in your diet, pairs very well with scrambled eggs, just make sure to boil it previously to lower the oxalate content, but it will get you your full RDA for vitamin K, vitamin A, folate, magnesium and manganese, and bump your vitamin E intake a little bit.

 

[Zeekie]

Love this, always refreshing not seeing a fully idiotic diet

"How can I improve my diet" well obvious first change is removing processed foods, bread, tater tots, cookies. Usually high in sugars, seed oils, questionable chemicals. If you truly want "optimal" then this is the first change you should be considering.

I tried estimating your micronutrient intake as well, very hard considering I don't have amounts for all the foods you should consume, but it should be accurate enough. I'm almost sure you're not meeting your requirement for the following foods: Vitamin E, A, K, D, Folate, Magnesium and Manganese.

Vitamin D is understandable, very hard to get from diet, just supplement and forget about it. As for vitamin E (not likely deficient since we're not accounting for cooking fats, but it's possible), vitamin A (not likely deficient, but it's possible, again, not an accurate calculation), K, Folate, Magnesium and Manganese there is a very lovely food you could implement in your diet which will solve all of your issues in this department.

Every morning I eat the same thing: Eggs, Spinach + Bowl of greek yogurt with berries, cinammon and macadamia nuts. SPINACH is the food you should include in your diet, pairs very well with scrambled eggs, just make sure to boil it previously to lower the oxalate content, but it will get you your full RDA for vitamin K, vitamin A, folate, magnesium and manganese, and bump your vitamin E intake a little bit.

Great job on the diet regardless, fish, eggs, meat, fruits, dairy, rice, I'd switch up some of that bread for other type of carbohydrate, either potatoes, sweet potatoes, plantains or anything you can get your hands on. Good job, you're getting almost your full nutritional profile every day, except for the small deficiencies I listed above.

You can track your own nutrition with Cronometer to be completely sure about this stuff, good luck!

 

[hoping to improve]

Love this, always refreshing not seeing a fully idiotic diet

"How can I improve my diet" well obvious first change is removing processed foods, bread, tater tots, cookies. Usually high in sugars, seed oils, questionable chemicals. If you truly want "optimal" then this is the first change you should be considering.

I tried estimating your micronutrient intake as well, very hard considering I don't have amounts for all the foods you should consume, but it should be accurate enough. I'm almost sure you're not meeting your requirement for the following foods: Vitamin E, A, K, D, Folate, Magnesium and Manganese.

Vitamin D is understandable, very hard to get from diet, just supplement and forget about it. As for vitamin E (not likely deficient since we're not accounting for cooking fats, but it's possible), vitamin A (not likely deficient, but it's possible, again, not an accurate calculation), K, Folate, Magnesium and Manganese there is a very lovely food you could implement in your diet which will solve all of your issues in this department.

Every morning I eat the same thing: Eggs, Spinach + Bowl of greek yogurt with berries, cinammon and macadamia nuts. SPINACH is the food you should include in your diet, pairs very well with scrambled eggs, just make sure to boil it previously to lower the oxalate content, but it will get you your full RDA for vitamin K, vitamin A, folate, magnesium and manganese, and bump your vitamin E intake a little bit.

thank you bro this actually helped more than anything i’ve seen on here

 

[redbulljaw]

FOR BREAKFAST I eat 1.5 cups of greek yogurt with blueberries and blackberries, 3 eggs, 1 banana and an orange.

FOR LUNCH I typically have like 200g+ of chicken, a cookie, some fruit, a small carton of milk, bread, and tater tots.

FOR A SNACK i have a can of sardines, a grapefruit, a glass of milk with honey or agave, and maybe some raspberries

FOR DINNER i always have some form of meat (chicken, beef, steak, or fish) and a carb like rice or bread.

I’m 17 i started puberty a year late and i’m gonna start peptides this summer.

Incorperate nuts such as walnuts almonds and brazil nuts into yoir breakfast to provide healthy fats that increase the effectiveness of the antioxidants within your blueberries, these healthy fats also hold many other health benefits such as promotion of stable hormone levels, also maybe switch from greek yoghurt to a kefir yoghurt for added Probiotics. Avocados are a good addition at dinner or lunch time for more healthy fats. Include fermented food such as kimchi,miso paste, reduce your intake of sugar, consider more nutrient dense fruits such as kiwis or guava. Include higher levels of fibre aswell to provide greater support for your gut microbiome. Pomegranates are also helpful at reducing the growth of bad bacteria within your stomach and intestines, and a mix of both soluble and insolube fibre is important, an example is a kiwis skin is insoluble fibre, and the inside is soluble. You could also include dark chocolate or cocoa powder in your breakfast for added nutrition of copper and important molecules that provide benefits for brain health

 

[penguin76]

FOR BREAKFAST I eat 1.5 cups of greek yogurt with blueberries and blackberries, 3 eggs, 1 banana and an orange.

FOR LUNCH I typically have like 200g+ of chicken, a cookie, some fruit, a small carton of milk, bread, and tater tots.

FOR A SNACK i have a can of sardines, a grapefruit, a glass of milk with honey or agave, and maybe some raspberries

FOR DINNER i always have some form of meat (chicken, beef, steak, or fish) and a carb like rice or bread.

I’m 17 i started puberty a year late and i’m gonna start peptides this summer.

Add bbc

 

[StellaFanboy]

raw meat
raw organs
animal fat
eggyolks
fish

 

[copeforlife]

I would cut out dairy and sugar asides from fruits bc it bloats you. I would also cut out some of the carbs js because it won't help you as much as protein. otherwise looks pretty good to me.

 

[Meteor21]

You're doing more than enough

 

[jules-pill]

Love this, always refreshing not seeing a fully idiotic diet

"How can I improve my diet" well obvious first change is removing processed foods, bread, tater tots, cookies. Usually high in sugars, seed oils, questionable chemicals. If you truly want "optimal" then this is the first change you should be considering.

I tried estimating your micronutrient intake as well, very hard considering I don't have amounts for all the foods you should consume, but it should be accurate enough. I'm almost sure you're not meeting your requirement for the following foods: Vitamin E, A, K, D, Folate, Magnesium and Manganese.

Vitamin D is understandable, very hard to get from diet, just supplement and forget about it. As for vitamin E (not likely deficient since we're not accounting for cooking fats, but it's possible), vitamin A (not likely deficient, but it's possible, again, not an accurate calculation), K, Folate, Magnesium and Manganese there is a very lovely food you could implement in your diet which will solve all of your issues in this department.

Every morning I eat the same thing: Eggs, Spinach + Bowl of greek yogurt with berries, cinammon and macadamia nuts. SPINACH is the food you should include in your diet, pairs very well with scrambled eggs, just make sure to boil it previously to lower the oxalate content, but it will get you your full RDA for vitamin K, vitamin A, folate, magnesium and manganese, and bump your vitamin E intake a little bit.

exactly, and also, more milk