To not understand why my healthy (I think) way of eating isn't making me feel energetic and fabulous

I got some of these from Sainsbury’s and they’re really nice
i add them to a protein shake or on top of cereal or salad or porridge

https://www.zertus.co.uk/pages/yum-and-yay

I totally agree with posters about exercise too. I think it’s the single biggest thing that makes a difference to my energy levels. I have a couple of chronic autoimmune diseases which come with a helping of fatigue so I have to get the balance right but the difference in my energy levels if I manage to do something that raises my heart rate in the morning vs days when I don’t is pretty staggering.

Are you thoroughly hydrated OP?

I am chronically low in iron and B12 - it doesn’t make any difference how much iron and B12 rich food I eat, I just don’t absorb them well. I’d also suggest getting bloods done @LindyFoo. Some of these deficiencies get more common with age.

There’s not enough information here

Age
weight
height
body composition
exercise
sleep
macros

Definitely track macro nutrients. Only way to check you’re having enough protein, carbs and fat. My Fitness PAL is good. Guessing doesn’t work unless you’re familiar with the nutritional value of everything you’re eating.

Do you work out with weights? Building muscle mass will improve your metabolism.

I’d recommend getting a personal trainer to get you on track with an appropriate nutrition and exercise plan.

Get bloods done. Ferritin is probably low. Mine was, so I’m taking Ferrous Fumerate to bring it back up. It’s calmed down my restless legs syndrome, anxiety and sleeplessness.

Energy levels are improved and I’m loosing weight without feeling hungry and gaining muscle.

It’s difficult to feel hungry when you’re eating enough protein. When you search the importance of adequate protein for your body, the list is endless.

I’m veggie, and tend towards some vitamin deficiencies (B12, another B vitamin I’m forgetting right now, iron and Vitamin D). I have some supplements that I think do help with energy. For me, I don’t drink enough water and on low consumption days feel very sluggish. I’d up your hydration and try a multivitamin and see if that helps. If not, I’d get bloodwork done. A friend also find a fibre supplement helps her, but it didn’t make a difference for me.

but perhaps need to ensure I'm getting enough from other sources. I could add beans, nuts and seeds to my meals - had forgotten about them

Whole foods are always going to be better for you. You could also substitute quinoa for rice for some meals, which will boost your protein.

You are still a bit cagey about exercise. It seems counterintuitive that exercising is the best thing to start doing if you are feeling listless and lacking in energy. Nothing could be further from the truth, you need to get your heart rate up several times a week.

Check amount being drunk -- ageing may make it harder to detect being dehydrated.
The "AM" Sugar Spike: A banana + milk + yogurt smoothie can cause a blood sugar spike followed by a mid-morning slump.

Protein is what fuels you, looks like you are pescatarian? Perhaps add some additional beans or more vegetarian protein.

B12 and folic acid is also probably borderline, supplementing may help.

Im the same age as you, am a healthy weight and feel I eat in a healthy way.
If I ate your food for few days I’d feel dreadful! Other than a piece of sourdough and sometimes rice in the evening, it wouldn’t be enough carbs for me. (I know there are carbs in fruit and veg etc, but I’m talking about something most people would class as a carb.) I usually eat an open sandwich for lunch with two slices of sourdough, at dinner time I always have either rice, pasta or potatoes. I once went on a low carb diet and felt so faint after day 3, I had to give up on it.

Everyone is different but if I were you I’d add a couple of portions of potatoes, pasta, bread or rice everyday for a week and see if that makes you feel any better.

You’re being a bit rude, but for your information, most of the iron in fish, dairy, and eggs is non-heme, which the body doesn’t absorb as well. Adults over 60 are more prone to iron deficiency and B12 absorption also decreases with age, so deficiencies can happen even on a balanced pescatarian diet.

It doesn’t sound like very much food to be honest. The avocado, olive oil and PB will add decent calories but other than that it’s essentially yoghurt, a banana, 2 eggs, some vegetables and a piece of salmon or a few prawns. How many calories a day is it? If you’re active, you might just need to increase your intake.

You say you're not feeling fatigue or ill so I think there is a good chance your expectations aren't realistic. It is normal to be less energetic as we age. A healthy 60yo isn't going to have the same energy as a healthy 20yo. Enjoy your good health and embrace being fit and well at 60.

How many calories is that? Depending on portion size it could be pretty low hence lack of energy.

Bollocks! She eats fish, dairy and eggs. Why on earth should she be deficient in iron and B12? Are you confusing a balanced pescatarian diet with a vegan diet?

It sounds really healthy but a bit dull. I hope you have some treats and stuff sometimes too?

The odd portion of chips and a pastie won't do you any harm! It might cheer you up if you do enjoy things like that but constantly restrict them.

Do you like tofu? I find that scrambled tofu is sometimes easier on my stomach than eggs, maybe you could try that in the mornings (on a piece of thin, seedy toast for example) to get some protein. the smoothie is full of goodness but it isn't setting you up with enough energy.

Raw kale isn't the best for you.

Get some bloodwork done. I think every woman over 50 should have an annual bloodtest. Include ferritin. I have a fab diet but got very low on iron & felt pretty ill, ditto thyroid.

You have bought into the food influencer myth that eating a healthy diet makes you feel fabulous and full of energy!

If you are feeling particularly lethargic then consider getting tested for anaemia, low thyroid etc.

You might also need a little bit more carbohydrate in your diet - it seems very protein heavy.

She doesn't eat meat. It's in the OP.

Also, a lot of carbs? Where?? There's no pastry, pasta, potatoes, hardly any bread, no cakes or biscuits and not much sugar.

Banana, sourdough, onion, peppers, brown rice are all carbohydrates = sugar. Absolutely no need to add more!

@LindyFoo are you drinking enough water? Maybe increase your protein and natural fats slightly, and possibly look at your exercise levels.

What works on diet is so personal. No one here knows you as well as you do. If you are happy with what you are eating then great. Maybe you could some other things to help you feel fabulous, like dancing, socialising, wearing clothes you love, whatever you enjoy doing!

I would say that my diet is pretty similar and I’m 61. However, I also exercise a lot with various activities some high intensity.
The more I exercise the better I feel.
What do you add to your day other than food to give you energy?