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

[LindyFoo]

AIBU to consider this is a healthy daily diet (not looking to lose weight as already a healthy weight). I want to feel more energetic and fabulous :-). Don't eat meat or drink alcohol. In my 60s, fit and well, very minimal stress.

AM
Smoothie with banana, kale, milk, peanut butter, avacado, skimmed milk powder, greek yoghurt
SNACK
Sourdough bread with peanut butter
MIDDAY
2 egg with onion, peppers, cheese and a mixed salad with olive oil dressing
5PM
Salmon with salad or brown rice with prawns and lots of vegetables and spices

What is missing? Or not helping?

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.

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’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.

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.

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.

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.

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.

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.

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.

There’s not enough information here

Age
weight
height
body composition
exercise
sleep
macros

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.

Are you thoroughly hydrated OP?

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.

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

Very heavy on fats. Just look at your breakfast smoothie with yogurt, milk, peanut butter, avocado, milk powder! It sounds very fatty even if you are using low fat items.

Same with your other meals. you are eating healthy fats but in large quantities. I would try to cut back on them. Excess fat is stored in your liver, which is not a good thing to be happening.

@LindyFoo doesn't mention any exercise at all.

Is this a recent change of diet? If you have overhauled your eating you could still be having some carb/sugar withdrawal. Add in some fruit to snack on, almonds, walnuts and seeds. Definitely get some bloods done to check too. I had a good diet last year but I was low in folate for some reason. A course of folic acid and some additions to my food and I felt better. X

Maybe try eating similar foods at different times to see if that makes a difference e.g. for breakfast have wholemeal toast with avocado topped with a poached egg. Smoothie for a snack. Have a jacket sweet potato with beans, salad and feta cheese for lunch (Bold Beans smoky baked beans are really good for this).

But tiredness isn't just about diet - do you get enough sleep? Do you exercise? Is your job/life very busy? Do you have time to relax/get out in the fresh air?

I don't think it's your diet. I would drink lots and lots of water (I drink squash) and go for a walk every morning in the fresh air for 20 min. This has had way more impact on my energy levels than tweaking a reasonably good diet. It may also be you have to accept that energy does die off a bit during and after menopause and so a little nap or an early night might be needed to keep you going. You are doing pretty well!

ChatGPT’s advice is drawn from … randoms on the internet.

You’re eating the amount of calories that would maybe be appropriate for a toddler.

Agree, some completely clueless responses.

She really does not eat a lot. You say that like she should be eating less. Did you not read the bit where she isntvtrying to lose weight. She has 3 perfectly normal meals and 1 snack a day.

How can anyone know how many calories the OP is consuming without her portion sizes? Half the people are saying it's too much, half too little and we can't possibly know! One small piece of sourdough with a teaspoon of peanut butter vs 2 slices, lots of butter and a generous helping of peanut butter are not the same calories.

OP, stop stressing about your diet and get out and about in the sunshine is my advice, and sort out sleep issues.

Sounds depressing tbh. Have a bar of Dairy Milk and watch your energy explode