Tita wrote:I apologize for not replying to anyone...but my diet is below
Breakfast: Oatmeal with brown sugar and some raisins or blueberries whatever I have in the fridge.
(You need to be more consistent than that. Having whetever is in the Fridge, doesn't allow for consistency, and may sometimes leave you having an undernourished Breakfast.
You could add more protein in here, like Eggs, Chicken, Turkey etc etc. The Berries won't digest too well with Cereal, as many foods can impede Fruit, I'd suggest you give the Berries 10-15 minutes to start digesting better, then have the rest of the meal.)
Snack: Protein shake
(If that has no Carbs in it, I'd suggest Crushed Oats, and / or Honey. Could add things like Cinnamon, Ground Ginger, Ground Nutmeg or Vanilla Essence as choices of added flavourings.)
Lunch: Spaghetti and broccoli
(I'd keep the portions of Spaghetti small, as it's moderate to high GI, and go for Protein enriched, as you can get a lot of Carbs from Medium to large Broccoli stalks, which are only around 10 GI, so good for lowering bloodsugar impact. However Broccoli is low Protein, roughly about 2g for every 20g Carbs I think, so if needs be, add a bit of Chicken or Turkey or Lean Ham in there, if Protein levels are a bit spartan.)
Snake: red apple
(There's probably some quality lean protein in a Snake . You need more Calories than that. You're getting around 80 calories, which is at least 1/4 - 1/3 of what you could be getting. So definitely some more Carbs might be needed, and more Protein. You could boost these with things like Low Sugar Pro-biotic Yoghurt, Low Fat Cheese, Peanuts, small sandwhich, etc etc.
If you're concerned about possible mould or Aflatoxins on Peanuts, buy western over asian grown, if not, buy whatever you can get at a fair price.)
Dinner: Salmon w/brocolli or chicken
(I'd have Salmon probably every other day, if you eat big portions, because of the Mercury. If you have it daily, you don't need to have too much per day. If you limit to around 100g, (3.5OZ), and then get the remaining protein from things like Peas, Beans, Lentils, Rice and Mushrooms, as they have some Carbs in them, just top up your Carbs with the Broccoli.
You can easily boost Fats in a Chicken and Broccoli meal, with things like Sesame Oil and Seeds, Cold Pressed Extra Virgin Olive Oil, Olives, Coconut Oil, Nuts etc etc.)
(You could also have a small snack about 2-3 hours after your Dinner. Something like a bit of low Fat Cheese, possibly grilled on top of a couple of Large Mushroom heads, Nut Yoghurt, small Sandwhich, half a Chicken Breast and a few Cashews, small portion of Baked Beans on Toast etc etc.)
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