Any dieticians or nutritionists around?

[3Britnee]

I've just had some health check results back. I'm b12 and vit d deficient. I'm having the b12 injections and getting supplements this afternoon or tomorrow.

My urea/uric acid is high, my good cholesterol is low, bad cholesterol fine.

My hba1c is 4.5.

I don't eat refined carbs, due to diabetes, but how can I fix the above through diet?

At the moment I usually have:

Tuna mayo/ham/cheese
Salad: lettuce, coriander, cucumber, radish, cherry tomatoes, beansprouts, mini sweet pepper, red onion, sometimes avocado, tiny drizzle of olive oil, lemon juice, salt, pepper.

Chorizo, chilli cheese, sometimes pickled chilli, like you get on a kebab.

Chicken soup, with bones, with
Onion
Garlic
Ginger
Chilli
Basil
Oregano
Thyme
Coriander
Turmeric
Salt & pepper
Mushrooms
Broccoli
Cauliflower
Spinach
Beansprouts
Spring onion, fresh coriander & chilli on the top.

So what can I add in to improve on?

Marmite and nutritional yeast are full of b12. And liver pate and red meat. Not sure what you'd have it on unless you eat keto breads or things like that - almond crackers maybe?

Things like mackerel, salmon, and eggs for vit d I think.

Scrambled eggs with marmite stirred in?! I'd eat that, ymmv.

Disclaimer - not a dietician but have been significantly b12 deficient and other half has low vit d on and off (enough to be prescribed supplements) so have done research.

Mussels.

I had 12 yesterday and apparently it was 960% RDA of B12.
!!

I can get on board with mussels 👍

Eggs have made me sick a couple of times so I want to avoid them, and I need to lower my protein because of the urea. I'll try to incorporate fish, fresh sardines or mackerel.