To think I am not going to whither away?

[wavecurlnoidea]

Soooo, my BIL tells me today that I am destined to suffer sarcopenia and muscle loss when older because I only eat meat 3 times per week. Even worse, my chosen meat is fish.

i just prefer that, although I do like poultry every now and again. I don’t care about following a diet, it’s how I like to eat. I mix this with lots of whole grains, lentils, beans and dairy. I also like a bit of sugar for treats. I eat tons of veg. But I understand that I need more than that.

His theory is I won’t get enough protein and fish is inferior. And only eating it 3 times a week is encouraging muscle loss.

I am 50 and fairly fit, normal weight and feel ok. Health check recently just fine.

is he or am I the arsehole?

30 year faddist here 😆

Makes me laugh when meateaters waffle on about the lack of nutrition in veggie or vegan diets.

When do they ever plan thier own meals to make sure all their nutrition needs are met? More likely they just eat what they want.

Lots of people are interested in nutrition, if you look around it's pretty much fashion and has been for the last decade. Though it doesn't take as much work to get a wide variety of nutrients if you eat a wide variety of foods.

Of course not. You can get protein from other sources. Around 0.75g per kg is the minimum required daily. Meat should be limited to <70g daily anyway and fish is recommended twice a week.

Fish and beef offer pretty similar amounts of protein per gram.

Amazingly black beans give 21g protein per 100g compared to 26g/100g for beef.
But beef doesn't have the 8g fibre (0g) the beans have. I eat at least 200g beans every day which is 2/3rds of my recommended protein quota.
Beans are the future!

Women start to lose muscle after the age of 30 and menopause can accelerate bone density loss unless you weight train.

I think generally if you don’t have any other health issues you should be fine. I am a late diagnosed coeliac which has meant I have osteopenia at 50 and a 10 percent loss of bone density over the past 5 years (menopause). I can build muscle if I do strength training which I am and I am now on HRT so that should help. I would concentrate more on mobility, being able to get up from the floor without needing to use your hands, balance etc as indicators of future health. Your diet sounds fab btw.

Thanks for a lot of diverse info everyone! I shall try to work through it.

I must explain that my BIL was referring to me not eating RED meat specifically, which i wasn't clear about, so my apologies for that.

He basically thinks that eating fish is inferior and not a proper protein source, not to mention iron.

Whilst i absolutely can appreciate taking care to include all of these nutrients in my diet, I have never eaten red meat since childhood anyway, and have not encountered deficiencies or problems in myself or from health tests over the years.

I mostly are chicken and fish for my entire adult life, although now reduce chicken. I appreciate that there are ethical and nutritional issues with many meat sources these days, but I am not wishing to go veggie or vegan.

I will pay more attention to my protein intake as have just gone thru meno.

If anyone has experience with pescatarian eating, I would love some tips or advice! I do eat a good range of dairy and eggs, with cod, salmon, sardines, tuna and mackerel. I hope this is enough.

Honestly OP, I think the idea that fish isn't 'enough' is a bit of a chauvinistic stereotype that red meat is 'proper' meat and that fish isn't a 'proper' meal/something that dieting women eat.
Nutritionally, fish generally has a great nutritional profile, including for protein. It sounds like you eat a variety too which is ideal.

Out of interest, did you know Weetabix is an ultra processed food? That's something we should all be avoiding. However, the Tesco version isn't a UPF. It's processed, but not ultra processed.

Interesting! because I just read that other than clams and organ meat, fish contain more B12 than most other meats. I am surprised by how nutritious is actually is.

I have really gone off chicken for various reasons, so that is good to know, for me. So along with my dairy I feel I can make this work.
Iron isn't especially abundant in poultry either, considering.

It isn't, it's processed. The nutritional value is good, especially when mixed with nuts/seeds. It's convenient and tbh, everyone is getting ridiculous over small amounts if processed foods. I'm nearly 60, I'm seeing health as being a matter of luck. The stress some people are putting themselves through regarding food, is going to put them in an early grave. The Human body is exceptionally good at surviving and even thriving on less than perfect food.

I am mid forties and haven’t eaten meat since I was a child. I dint eat dairy or eggs.
i haven’t withered away and strength train regularly- I have plenty of muscle and more than enough energy
No eating disorder. No bone issues (family history so had a scan). Perfect bloods and b12 levels
Your bil is talking shite.

He 'cares enough' 😂

More likely he just wanted to take the piss out of Op's diet.

Well to clear that one up, BIL is a bit overly concerned with his own health right now and actually means well. I am not offended by his thoughts but am a bit fed up of everyone obsessing over (other peoples) diets these days.

Thank you I must have misunderstood I’m fine on protien then!

Sorry, that should have said the Weetabix Protein is considered to be an ultra processed food, not the original Weetabix. I was eating Weetabix Protein for ages, but I have a very fatty liver , so UPFs are best avoided. Such a shame as I liked it. If you Google it, you can check for yourself. The Weetabix Original is processed, but not ultra processed.