[styler5]

1.Breakfast: 1-2 bowls of whole grain cereal, 1 egg, a slice of whole grain bread w/o butter, orange juice
2.Snack: 2 servings of fruit, plain yogurt
3.Lunch: A turkey sandwich, 2 serving of vegetables w/o dressing, vegetable juice w/ low sodium
4.Snack: A grain bar w/o sugar or protein powder shake on the days I work out
5.Dinner: 1 serving of poultry or fish, 2 servings of vegetables, pomegranate juice
6.Snack: 1 serving of fruit, 1 serving of nuts, vegetable juice w/ low sodium
*8 cups of water

I would appreciate any advice, but note that I have indigestion and often retch during a meal, so I need to eat a small amount of food easy to swallow at a time. And I hate cooking, so give me a better suggestion if there's one that can be prepared quickly.

 

[pokeherpro]

Well what are you trying to accomplish? Your diet seems really good, why would you want to change it?

 

[styler5]

That's what I'm trying to accomplish, not my current diet. I just wanted to know if there's lack of any nutrient in it.

 

[pokeherpro]

Ooh okay.
Well I'm certainly no nutritionist, but it seems like you've got everything covered. Maybe take a multi-vitamin.

 

[hiimnotcool]

Why no dressing on the salad? Maybe add olive oil to your salad to get some essential fats. I think your diet looks really good overall though. It's alot like mine, actually.

What kind of bread do you use? What kind of cereal are you eating? Etc etc.

Are you trying to accomplish weight loss or just have a better diet in general?

 

[Crystalline]

Dressing is good as himnotcool said above, olive oil...

I'd watch the sugar content in grain/health/energy bars. They can contain a lot of high fructose corn syrup etc. Also heat kills a lot of the enzymes in veg...it's said microwaving reduces antioxidants by up to 80% in vegetables (about 50% for boiling) so I'd rely on steaming them for cooking. Your list looks really good though.

 

[Attica! Attica!]

If you have problems with indigestion, you might want to try cutting out common food allergens like dairy and wheat for a couple of weeks and see if you feel better... I cut out dairy from my diet and my digestive problems pretty much dissapeared.

 

[styler5]

Why no dressing on the salad? Maybe add olive oil to your salad to get some essential fats.

I HATE dressings. They smell and taste nasty...maybe except ginger dressing.

What kind of bread do you use? What kind of cereal are you eating? Etc etc.

Whole-wheat; honey nut cheerios.

Are you trying to accomplish weight loss or just have a better diet in general?

A healthier diet. I actually need more calories.

Also heat kills a lot of the enzymes in veg...it's said microwaving reduces antioxidants by up to 80% in vegetables (about 50% for boiling) so I'd rely on steaming them for cooking. Your list looks really good though.

I thought there were benefits of cooked veggies in terms of nutrition.

If you have problems with indigestion, you might want to try cutting out common food allergens like dairy and wheat for a couple of weeks and see if you feel better... I cut out dairy from my diet and my digestive problems pretty much dissapeared.

Great advice. Thank you.

 

[Crystalline]

I thought there were benefits of cooked veggies in terms of nutrition.

Depends, some like tomatoes definitely. Others, like broccoli, appear to be better off steamed or raw Or so I've read.

 

[Thomas Paine]

If you are trying to get more calories, you could replace some of the water with a variety of juice. You would also get all your vitamins that way without having to take a multi-vitamin. Those can upset your stomach.

 

[Glasya Labolas]

The number of meals you are eating is good, but breakfast should be- forgive me for not being PC, but it's what I really believe- a huge load of low-glycemic complex carbohydrates, and complete protein from lean meat or non-meat sources.

Your diet appears to be relatively healthy, but I do not believe it would sustain an athlete.

Over the past three months, I have lost 25 pounds. I did this by increasing my aerobic and anaerobic exercise, of course, but I also began eating gigantic breakfasts, to the tune of 700-1000 calories, consisting of whole-wheat pasta and a healthy protein source. This type of meal eaten early in the day- say, 6am- without a doubt curbs my appetite and makes it so much easier to eat three or four more smaller meals throughout the day.

It is important to avoid sugar and junk food, of course- eating out must be kept to a maximum of twice per month. Sweets must be eaten sparingly (but do eat them, especially if you like using them as a reward!). You must allow yourself a few guilt-free feasts every month, or you will get discouraged and lapse back into unhealthy eating habits.

Avoid sweet fruit juices, but low-sodium vegetable juices are okay. I supplement with Perfect Food. Tastes like horse feed, but it makes me feel good. I also supplement with 1 tsp of Norwegian cod liver oil and a basic multivitamin.

 

[2Talkative]

I always have a shake in the morning with oatmeal since it's very easy.

Take your shakes every day not just work out days especially since you want more total cals.

Try natural PB or almond butter or just eat a couple tbsp's for healthy fats.

I'm really lazy when it comes to cooking most of my foods are canned seafood sardines/tuna mostly and whatever I can catch when I go fishing.

 

[styler5]

Glasya Labolas: pasta in the morning sounds too heavy for me. It's already making me nauseated. D: I'll try to substitute bread with oatmeal shake like 2talkative said.

edit: btw bread and cereal are both whole grain.

 

[styler5]

What would you suggest for fiber?