[quote DameFanny]@LadyH846 the OP said she's switched from biscuits and other junk to the real food she's wearing now, without changing volume of food - in which case her body may already be singing from the extra nutrients, and as it adjusts to the real food may ask for more quantity anyway?
We can't know, just words on a screen, but if you don't already have an eating disorder then following the advice of strangers on what to eat (especially on what not to eat) is the quickest way to develop disordered eating.
Eat real food, listen to your body, focus on strength, try to close your ears to other people's judgment of your body.[/quote]
If the OP only eats what she has listed out in her original post and subsequent posts, and her meals consistently look that way, it just isn't sufficient. We can quantify it.
I put her daily diet into Cronometer (an app which tracks nutrients and calories) and it is less than half of what she needs in terms of nutrients. OP if you'd like the screenshots message me, I can send them to you.
1/4 cup oats, cinnamon, 250ml fortified soya milk, 1/2 large chicken breast, 1 cup frozen veggies, salad, orange juice, banana, and salad dressing =
500 calories
Lacking the following:
- Sufficient calories (obviously)
- Fibre
- B vitamins
- Potassium
- Choline
- Iodine
- iron
- zinc
- folate
- vitamin e
- vitamin d
- carbs
- Protein
- fat
- omega 3
Bear in mind that these are minimum required daily amounts OP. You're not meeting the minimum for almost everything. The only nutrient you're getting enough of, is calcium (as long as soya milk is fortified).
Needs to add in the following:
- Eggs
- Nuts or flax seed
- Dairy (If not, you need an iodine supplement or iodised salt because dairy is the biggest source of iodine in diet)
- Alternate chicken with salmon for dinner, for omega 3's
- More carbs e.g. quinoa/rice/potatoes
- More leafy green veg
- Think about how to get more iron & zinc - do you eat red meat? If not, maybe add in some beans for iron, or pumpkin seeds for zinc. Dark chocolate is also a good source of both minerals.
- You need to add pulses for more fibre and folate
What this looks like in terms of a meals for one day:
Breakfast: 1/4 cup oats, 250ml soya milk, 2 egg omelette
Lunch: 50g lettuce, 50g spinach, red pepper, with 1 cup of chickpeas, 3 tsp of olive oil with lemon for a dressing. Salt and pepper.
Dinner: Small baked potato, 150g salmon, 1 cup frozen veggies,
Snack: Banana, 10 almonds and 15g dark chocolate
Drinks: fresh orange juice (200ml), water
Comes out at 1450 calories and meets every requirement for micronutrients, carbs, fat and protein.
There you go OP.