Can anyone critique my diet?

[dietmonkey]

I've been trying to lose weight, but also eat healthily as I am pre-diabetic. My son, who is vegan, thinks my diet is all wrong, but I don't! Here's what I'm eating daily:

Breakfast : small portion of mackerel, 1 hard boiled egg, small piece of chicken, 5 king prawns, salad leaves.

Mid am snack: strawberries, blueberries, grapes

Lunch : same as breakfast

Mid pm snack: more fruit

Dinner : chicken or salmon, plus veg, plus a carb of either potatoes/rice/pasta (small portions).

I think this is healthy! What do others think?

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Fruit is a rubbish snack for weight loss. The energy in fructose is not immediately available, but has to be converted to fat before it can be used. So eating fruit will provide some vitamins and minerals and some fibre but you'll get hungry again very quickly after. It's also lower in fibre than vegetables so you could try replacing the fruit with some raw veg like carrot sticks or some steamed greens (cruciferous and brassica are great) and that would help with fullness.

They would have eaten berries in late summer to autumn. The rest of the year they wouldn't have eaten much fruit. There is a reason fruit season is summer/autumn as mammals can gain fat by eating a lot of fruit to see them through the winter.

Only if the fructose is added to other foods, not the naturally available fructose in fruit. https://www.medicalnewstoday.com/articles/is-fructose-the-unifying-factor-of-all-mechanisms-underlying-obesity#What-foods-contain-fructose

You would have to eat so much fruit to gain weight, if you only ate fruit. The cause of obesity is eating more calories than you expend, not eating a few grapes every day

If you have pre diabetes you want to avoid spiking your blood sugar too many times which means reducing the number of eating events. I would only eat fruit at the end of the meal. Berries are a good choice as they are low in sugar but other fruit e.g. apple or pear when paired with a nut butter can promote a feeling of fullness. Avoid tropical fruit and grapes which are high in sugar.

I don't think your diet looks particularly healthy as it is very high in animal protein and low in fibre. I would suggest putting it in cronometer to see if you are lacking anything. It looks potentially low in calcium and healthy fats.

I will have a look at cronometer, thanks. I can add greek yoghurt, we always have some in the fridge. Where in the supermarket would I find chai seeds? Are they with the nuts?

Yes - usually down that aisle along with dried fruit, seeds etc. in Tesco it’s the same as the baking aisle.

That looks fine

Overall pretty good but you need more veg and less fruit, especially if you are pre diabetic. Can you add some nuts and pulses?

Don't agree re carbs as you will get your carbs from your veg

Have you considered porridge, chia, linseed etc for breakfast.Your existing breakfast could become your lunch.
Chia, linseed etc is best priced in Lidl.