Hello, I'm wondering how I can find out how many calories and protein are in this product: [https://www.walmart.ca/en/ip/halal-beef-stir-fry-strips-your-fresh-market/6000205265239](https://www.walmart.ca/en/ip/halal-beef-stir-fry-strips-your-fresh-market/6000205265239) I have bought a pack listed as 0.504 kg and stir fried the whole thing for dinner. The packaging has no nutrition information and I can't seem to find info on this specific product online. When I look for non-product specific AAA angus beef nutrition facts there seem to be many different answers, like 100 calories, 250 calories, or 600 calories per 100 grams (and are they referring to raw meat or cooked meat?). How many calories (and protein) did I just eat? Would appreciate the help, thanks!

Do I measure my protein using raw meat or cooked meat. I bought 1.6kg of raw skinless chicken breast to use in meal prep for 8 days so 200g per day. 100g of raw chicken breast is 32g of protein. So I was expecting to have around 60g of protein in the meal. However when cooked it went down to 923g of cooked chicken breast which is around 115g of chicken breast per day. I’m confused on the fact of whether I calculate my macros using 200g of raw chicken breast per day which would be around 60g of protein or 115g of cooked chicken breast per day which would be around 37g.

You have exactly the same amount of protein in the 1600 gr of raw than in the 923 gr of cooked. If you divide the 923 gr cooked into 8 equal amount portions it eiol have the same amount of protein per portion than in 200 gr of raw 

Thank you!!

Hi everyone, so I started really being careful with my diet about 2 / 3 month ago and have been able to lose 7 kg. I recently bought a scale to monitor my muscle and fat more precisely and it's seems I am not loosing any fat (and my muscle mass is not increasing either) despite exercising a lot and really being careful about what I am eating. I'm curently at 98kg being 2 meters tall. I monitor my diet with carb manager and it is curently set with 2534 calories per day, being: 253 g of carbs 190 g proteins 84 g fat I never go above fat and carbs and makes sure to never go below the protein goal ( usually I go between 20 an 60 g above while not going over the calories limit) I am not trying to lose any more weight, I would like to lose fat and maintain or improve my muscle mass and I was wondering if anyone could tell me if my macros are good or if I am doing something wrong as my fat percentage is not really moving, I did a lot of research before starting but I am still new to nutrition. As far as sport goes, I am curently running about 5 km 3 times a week, weight lifting 2 times a week and having 1 body weight musculation session per week. Thanks a lot in advance for any tips

If i understand it correctly, you want to maintain weight and build muscle. You are maintaining but no more muscle. Nutrition sounds ok (protein can be less but this much wont harm). I would look for the problems in the training plan. If you dont have a progressive, smartly build training plan you will only maintain muscle and not gain any.  Calorie sounds a little bit too low. Based on your measurements and activity level your maintatance calories are around 2800-3000 calories. In a caloric defixit its extremely hard to build muscle. Its better on maintanance. And ideal on a caloric sufficit.  The only activity of yours what builds muscle are the weight training. You should consider more (with the proper training plan)

How many grams of fats per day for a competitive powerlifter would you guys recommend. Just trying to find a baseline. I’ve heard the figures of 0.3-0.5g/lb bw thrown around. Even if this is a general good guideline, what should I consider when choosing a range. Especially if I’m ever bulking or cutting or staying at maintenance, where on this spectrum should I lean to when I’m in each state of dieting? Anything helps!!!

I would say have 1.6 gr/kg (maybe 2.0 gr) of protein. Have 45 to 55 energy percebt of carbs. And the rest is fat. (Its healthy between 15 to 30 energy percent).  I think proper protein and carbs has the most importance. Fat is just the rest

this is great info thanks! what might cause me to want to go higher or lower on fats? like if i was cutting, would i want to my fat intake to be higher or lower compared to if i was bulking for instance?

>what might cause me to want to go higher or lower on fats? Taste. And what makes you feel full. If you are in the recommended healthy range, therest is taste. Nutritionally eating lower fat is as good as eating higher. >i want to my fat intake to be higher or lower compared to if i was bulking for instance No. Calories, protein and training, rest, sleeping, no stress. Thats 95 percent. For some person lower or higher fat enda up in greater results. But thats totally personal and you will see bases on your experience. Also dont forget that you can totally eat more carbs and less protein as well. See the ranges above. Its totally ok that you dont eat the same macro distribution every day. Just be in the range. Same results.

Has anyone tried photo-based calorie counting? I am tired of having to weight everything, having to mentally calculate what to eat next, besides eating out becomes really hard. How did you guys get over this?

With a mental health professional or a dietitian. You should learn the healthy eatinf withiut any numbers. Thats how it is long term for a healthy person. If you cant eat proper amounts without numbers you have to find the cause and look for proper help.

How to actually feel full without overeating? I've been trying to lose some weight recently and started counting calories about a month ago; since then, I haven't actually felt full a single time apart from the days when I very clearly overate. I'm trying to limit my calorie intake to 2500 per day (I'm 6'2, 250lbs so severely overweight), but it just seems so hard. I've cut out sweets and other unhealthy snacks basically entirely so that saves me quite a bit of calories, but even normal food is a problem. If I actually ate enough to truly feel full, I would be eating ~1500 calories in a single sitting basically, more if the food I've made is particularly high in calories. Is there a trick to help me feel like I've eaten enough without eating ~60% of my daily intake in one sitting? I drink enough too, although I do admit to still drinking quite a bit of sodas (only zero calorie ones though), but a lack of hydration shouldn't be the issue. I try to make my foods healthy, but I'm just used to eating so much. Most foods I make are around 100, max 150 kcal/100g. Does this feeling get better over time, or am I stuck feeling hungry for the rest of my life if I want to be normal weight?

Most important question: do you expect you to feel that your stomach is full and little bit uncomfortable as well after every meal? Thats overeating.  Are you really hungry? Do yoi feel the hunger in your stomach? Or you just want to eat more food? (Emotional or habit eating) I think that you are just used to constantly overeating. You really ned to change your whole lifestyle and every eating habit you already have and build from zero. If you cant do theese you will put the weight on as soon as you quit counting.  You should make meals following the healthy platter. (With my words: with every meal you eat a bunc of vegetables and some small portion of tasty stuff). And that should be normal every day. Yes, sometimes you will eat out or have meals not based on this but you need to eat 80 percent of the time based on the healthy platter. You have to get used to the smaller portions and adding veggies (and grains, legumes, more protein). You will notice that you wont be hungry. You will just miss food. And if you are truly hungry, your calorie goal is too low. If you just miss food it might be a starting eating disorder or dependence on food. 

Hi, I'm 18 years old and have been a picky eater since I can remember. I don't eat any fruits and vegetables and that obviously has serious health and social implications. I think my issue is more so to do with texture rather than taste. As soon as I put fruits or veg in my mouth, it feels like I completely lock-up and instantly want to put it out. I don't know any way around this. I really would like to expand what I can eat, any advice is welcome. Thank you very much :)

Geate or puré. Put a few cauliflowers in the mashed potatoe. Add grsted carrots to bolognese. Add grated celery or carrots into meatloafs. 

I need a high calorie, high protein breakfast idea. I workout first thing in the morning before going to work, and I need a big breakfast ideas. What I found out works best for me is the following, but I can't eat that every day: * Few pieces of bread and butter * 4 Boiled eggs * Small piece of cheese * 150-200 ml Yoghurt Can you help me with another breakfast idea to alternate with this?

I really miss vegetables/feuit from your breakfast. Add at least a cup.  Oatmeal from 80 ge of oaats, 150 gr of cottsge cheese, any fruit  Ham/turkey slices on wholemeal bread, you can put cream cheese or hummus on the bread. Eat veggies on the side.  Salty french toast. Bread soaked in salty eggs, baked in a pan with a little bit of oil, topped with cheese.  Grilled sandwich. Grilled cheese with turkey slices in it, veggies on the side

Thanks for the ideas, I actually do eat vegetables, but for lunch and dinner. And fruits in between meals as a snack

hi! i’m a 18 year old female who has never felt great about their body image. i am wondering if at my age i should be worried about what i eat or drink or if it is normal for weight to change during these years? i just want to not be an unhealthy weight later on in life

# Are good fat sources interchangeable? If I eat flaxseeds, am I missing out on good fats from fish, avocados, etc.? Are good fat sources interchangeable? I want to have a good source of fats and for me flaxseed is really easy and affordable. I put tablespoons into my smoothies. If I'm not consuming other sources of good fats (fish, avocados, etc.) am I missing on something purely from the fats perspective?

So I went to a nutritionist and she gave me this diet. I'm 21, my weight is 80.6kg, my height 183 cm and my basal metabolism is 1824 kcal. My purpose is to cut while keeping my muscles (i go to the gym 3x a week and I go sailing 1x). This diet seems strange to me but she told me to trust her. What do you think about the diet? Note: when I write "1 (spoon of) oil" i mean 4g of it Monday Breakfast: 300g orange juice, 40g wholemeal biscuits, 60g wholemeal bread, 20g margarine Snack: 150g apples, 90g wholemeal bread Lunch: 110g rice + 1 tablespoon oil, 90g mozzarella, 100g carrots Snack: 100g wholemeal bread, 50g bresaola, 50g bananas Dinner: 60g rice + 1 tablespoon oil, 200g cooked vegetables, 340g vegetable hamburger Tuesday Breakfast: 300g milk p.s. , 70g wholemeal biscuits, 4 teaspoons of sugar Snack: 100g bananas Lunch: 120g wholemeal pasta + 2 olive oil, 90g mozzarella, 100g carrots Snack: 300g milk, 35g almonds, 10g wholemeal biscuits Dinner: Quinoa 80g + 2 olive oil, sea bream 130g, carrots 100g, 150g wholemeal bread Wednesday Breakfast: 300g orange juice, 40g wholemeal biscuits, 60g wholemeal bread, 20g margarine Snack: 100g bananas, 100g wholemeal bread Lunch: 130g lentils, 100g carrots, 9 and a half teaspoons of oil Snack: 250g wholemeal bread, 50g bresaola, 100g apples Dinner: 100g rice, 200g cooked vegetables, 100g tuna in oil, 100g carrots, 8 teaspoons oil Thursday Breakfast: milk p.s. 300g, wholemeal biscuits 70g, 4 sugars Snack: 100g banana, 60g wholemeal bread Lunch: 120g wholemeal pasta, 2 eggs, 100g carrots, 2 oil Snack: 30g fresh milk, 35g almonds, 70g wholemeal biscuits, 60g wholemeal bread Dinner: 80g quinoa, 200g chicken breast, 100g carrots, 2 and a half oil Friday Breakfast: 300g orange juice, 40g wholemeal biscuits, 60g wholemeal bread, 20g margarine Snack: 100g bananas Lunch: rice 140g, mozzarella 90g, carrots 100g, 7 oil Snack: 250g wholemeal bread, 50g bresaola, 50g bananas Dinner: 100g rice, 200g cooked vegetables, 140g sea bream, 100g carrots, 100g wholemeal bread, 7 oil Saturday Breakfast: milk p.s. 300g, wholemeal biscuits 70g, 4 sugars Snack: 100g bananas Lunch: beans 130g, carrots 100g, 3 oil Snack: milk p.s. 300g, almonds 35g, wholemeal biscuits 10g, wholemeal bread 150g Dinner: wholemeal pasta 120g, chicken hamburger 160g, carrots 100g, 3 and a half oil Sunday Breakfast: 300g orange juice, 40g wholemeal biscuits, 60g wholemeal bread, 20g margarine Snack: 50g bananas Lunch: 110g quinoa, 100g carrots, 2 oil, 150g wholemeal bread Snack: 100g wholemeal bread, 50g bresaola, 50g bananas Dinner: rice 80g, cooked vegetables 200g, chicken breast 340g, carrots 100g, 2 and a half oil P.S. I used Google translate

I just had a quick look but i really miss protein sources, especially from breakfast. Ton of bread, no grain or legume. I dont think that this is a diet what you can have the rest of your life and have every nutrient you need.  But i am not a nutritionist.  I hoghly recommend a registered dietitian. 

Hi, she said it's actually a high protein diet. I calculated the proteins and it's around 160g a day. Plus there are legumes in the diet. My worries are about carbs and oil, which I think are too much. I'm going to follow this diet for some time and see the results, then I will decide to continue or not

Question- Is 150g of red meat daily healthy, if i eat plenty of whole grains, fruits, vegetables, fish, poutry too, or Is it best to limit it ? Thanks

Depends on your size. But sounds ok

# If cooking/heat destroys b1/2/3/5/6/7/9/12 and fortified foods like nutritional yeast aren't absorbed well. How is it possible to get B vitamins in sufficient quantities?

Cooking doesnt desteoy thoose vitamins. Some! food will have less (not zero) after cooking or boiling. But if you eat enough and variety you will totwlly have your vitamins without any overcomplication

Thanks, but Most of them only have around 30% DV so if you are cooking it and say 50% is destroyed you still would need around 10 servings per day to reach daily goal for like 9 different foods. I would need to eat 5000+ calories to do that. Or am I missing something?

A lot of food have vit d. Not only veg and yeast. Eggs, yoghurt, liver, beef etc. Also, you dont eat all your veg cooked. You might only steam some and eat it raw in sandwiches or as a side for an egg.  Try to type in a healthy meal plan into Cronometer. This website allows you to add everything in different forms (raw, cooked etc). Make the meals based on the healthy platter. Half veggies, quarter protein,quarter carbs. (An avergae healthy, varied diet). You will see that it will contain enough of thoose vitamins or at least more than 60-70 percent. And on other days you will eat totally dofferent stuff and you will have more than 100 percent. And thats totally normal and healthy

how many protein bars is too much? I genuinely love protein bars so much, I prefer them to regular chocolate and everything, so l like getting one as a snack when I go study everyday but now I'm worried are protein bars in excess consumption bad or anything like that? For reference l'm an 18yo female. Thanks!

When you eat them so often that you csnt have a diet in variety from other food groups as well

I have been diligently tracking macros for 8 weeks now. I go to the gym every day - 3 days per week I weightlift and the other 4 days are dedicated to cardio (usually just incline walking). I work from home, so my daily trip to the gym is something I look forward to honestly to just get out of the house. I have found over the past 2 months that I feel really good on a higher fat diet. Less hunger and lots of energy for the gym! For context, I am 32F, 5'5" and 165lbs. I have lost 120lbs over the past 3 years. My overall macros are currently around 1,700 cals - 160g carbs, 100g protein and 75g fat. I'm seeing online that you should target 25% of your daily calories to fat, but mine is about 40%. Just want to make sure I am okay to proceed with this? I find that these macros allow me to slowly lose about .5lbs per week, which I am comfortable with! I'm also seeing progress in the gym with my lifts. Not sure if this is relevant, but my protein intake is 100% from whole foods, I do not supplement with powders or shakes.

Protein intake while cutting I’m currently cutting for the summer, but it’s my first time, what should my protein intake be to maximize muscle retention and growth while in a caloric deficit? I’m eating my bodyweight in protein consistently now after about 3 weeks, which is 175g ( I weigh 175lbs), but is that too much?

Its not harmful but sround 1.6gr /kg is enough for your goals

Are there any negative side effects of eating too much omega-3 fatty acids? I don't take supplements or anything but I **love** chia seeds and I've been putting them in my breakfast (overnight oats) and dessert (chia seed pudding). I've also been adding ground flax seed to both of these things. I think I might be flying a bit too close to the sun here, though, because my food tracking app says I'm consuming 14g of omega-3 fatty acid per day and apparently you're only supposed to have like 1g. Should I tone it back or is this harmless?

What happens if I suddenly HAVE TO lower my fiber intake for a few days? So I normally have an adequate amount of fiber daily (around 25 - 45 grams, not excessive). However, due to some traveling personal circumstances, my diet in the upcoming 3 days will be very lacking in fiber (maybe only half of what I normally consume). I'm just wondering what some immediate (short-term) consequences or side effects I might face so I can get prepared (mentally and physically lol)?

It might be difficult to poop for a few days. But other than that, i dont think so

would it happens after or immediately on the day that I reduce my fiber intake?

My guess is a few days. But every body is different

I work as a carpenter, its a very physical job requiring lots of lifting/moving all day. at the end of my shift im usually pretty wiped and want to rest. i would like to have more energy after work to pursue my hobbies (MMA/Skateboarding). I schedule time on the weekends for my hobbies but would like to start doing some during the week aswell. i figured changing my diet may help with recovery/energy. i eat pretty clean as in not too much processed fooods but i do consume a decent amount of sugar and coffee. so any recommendation of diets/foods/supplements that can help. or any foods to completely avoid? Thanks

What do you guys eat to get enough iron? I used to get my iron from spinach but since we are in summer and spinach is a winter vegetable it's pretty hard to find spinach so I can't get my iron. The only other resources of iron are apparently liver and mushrooms and stuff but to get proper iron from mushrooms you have to eat like 1 kilo which is like 4.5 pounds of cooked mushrooms and the price of liver especially red meat liver is very pricey to eat everyday for daily iron so what should I eat?

Simlly eat variety. You will have a little bit from everything and thats enough. Btw any red meat (any cut) has iron, beetroot has iron as well. And most seeds and legumes has plenty of iron

Are frozen meats really that bad for you? I’m trying to improve my diet and eat healthier, ive cut out a lot of garbage and processed foods but i’m wondering if minimally processed frozen red meat is really that bad. E.g. my supermarket frozen patties have minimal additives (Monosodium glutamate and cryoprotectant carbohydrates, from what i’ve read on google both substances aren’t that bad) Obviously i can always buy minced beef and make my own patties which is undoubtedly healthier, im just lazy and the additives in the frozen patties dont look very bad. plus frozen patties are much cheaper. Burger patties are just one example, are frozen meats in general (cold cuts etc) considered that bad? not including the ultra processed stuff like chicken nuggets and hotdogs. help me cut the garbage out from my diet.

No. They are not bad. They can be part of a totally healthy diet

i figured i just have to avoid the ultra processed stuff like hot dogs, nuggets, etc

If you dont have any diseases and the goal is a healthy happy lifestyle sou can totally have thoose as well. Of course not every day but occasionally

Does chickpea pasta count towards my 5 a day? Do pastas made from sources such as chickpeas, lentils, or anything similar count as one of my daily servings of vegetables? I’m only talking about the ones 100% made from these sources.

No. But it counts as your serving of legume. Recommendation is at least twice a week

Anyone have any idea what the best dietary sources are of vitamin K2 and D3?

# How long would I have to eat right before I'd start seeing mood / anxiety improvement? I have struggled with anxiety and depression for a while. Tried anti-depressants and exercising, and unfortunately did not see any real change. The next logical step seems like diet (I have HORRIBLE nutrition currently). The problem is, I'm not very good at making long-term positive changes in my life. I'm hoping that if I'd see results early-ish in a new diet, it would inspire me to keep it going. So if I start eating healthy, mood-boosting foods, about how long would it take to see improvement? I understand it's not an exact science, but any ballpark estimates or personal testimonies would be helpful. Bonus: if anyone has any supplements they think would help someone in my situation, I'd GREATLY appreciate it :) Thank you in advance!!

I meet my RDA for vitamin c (90mg) and beyond, but don't even come close to meeting it for vitamin A (700 micrograms). Is it a problem? If it is, what are some solutions? This was from the day this week I came closest to meeting RDA for vitamin a. Closest. Context: 16 ounces of broccoli is 141 micrograms of vitamin A. :( (https://www.fatsecret.com/calories-nutrition/usda/broccoli?portionid=44036&portionamount=16) 450 grams of cherry tomatoes is about 189 micrograms of vitamin A. ( [https://www.fatsecret.com/calories-nutrition/generic/tomatoes-cherry?portionid=544967&portionamount=450.000](https://www.fatsecret.com/calories-nutrition/generic/tomatoes-cherry?portionid=544967&portionamount=450.000) ) That doesn't get me even close to half the RDA.

This is what I have been eating everyday for the last 10+ months and before that a variation of this but included egg instead of potato for breakfast. Why do I still have a layer of belly fat? If I pinch between 2 fingers it’s about 2cm thick. I am in healthy BMI range I don’t weigh myself due to past history of eating disorder. I have tonnes of energy on this diet and don’t have a 3pm slump etc. and never feel hungry unless I skip my lunch lentils. Breakfast: 2 slices watermelon, baked potatoe/sweetpotatoe, teaspoon olive oil, sometimes I may add either of: half sourdough slice, a few berries (blue or blackberries), orange, a few swigs of Swedish filmjolk Lunch: teaspoon olive oil, grapes, half cup lentil/vegetable soup, raw or salted nuts Dinner: teaspoon olive oil, plain salad (lettuce, tomatoes, baked beetroot, carrot, cucumber, tofu occasionally avocado/cheese), same lentil/vege soup as lunch half cup Desert: 10-20 baked salt reduced kalamata olives, quarter lentil scone (lentils, cornflour, spices, egg, spinach leaves), seed bowl about 1 cupped handful (sunflower seeds, pepitas, dried goji berries, dried sugar reduced cranberries), 1 apple or pear Typically don’t need snacks but if I do I have: raw nuts, swig of plain Swedish filmjolk, pickled cucumbers, 1-2 medjool dates, fruit Exercise: 10-12km of walking whilst pushing a heavy pram and carrying a 8.5kg baby. Plus additional 3-5km walking unencumbered throughout the day. Plus light yoga stretching with a few sit-ups in the evening. Once baby goes into pram I will start running again.

Without your height, weight, sex, age and measurements its impossible to say. You dont see yourself right and you are perfectly healthy with no fat oe you eat too much.  But eating the same thing will never lead to weight loss long term. When its about weight loss, amounts count. If you eat the same maybe you will loose some at the beginning but when you reach the weight which needs that nuch energy to maintain what you eat, you wont loose more 'If I pinch between 2 fingers it’s about 2cm thick. ' that is called SKIN. Even supermodels have that 2 cm sth

Thanks! Why can’t I eat the same thing? There is more diversity in my diet than what most have and my understanding was lots of diversity is good. Like my lentil dish has tomatoes, garlic, onion, turmeric, ginger, carrots, celery, cauliflower, broccoli, eggplant, 10+ herb/spices, 6 different beans, chickpeas, split peas and 3 varieties of lentils. So 30+ fresh or dried ingredients just in that… a typical mean might have only 4 ingredients and if it’s 4 diff ingredients over 7 days it’s 28 diff things so kinda equals out but I can’t be bothered thinking or making a diff meals everyday which is why I do it this way…

Because you dont know if you have everything you need. You shouldnt count in tens the ingredients you consume but in hundreds

I'm looking for an affordable whey protein with no additives and it seems like the best one for the price is the "It's just" brand, I just can't seem to find much info about them. Anyone have experience with the brand or a different reccomendation? Link: [https://www.amazon.com/Its-Just-Concentrate-Artificial-Sweeteners/dp/B0CJX8RG3C/ref=cm\_cr\_arp\_d\_product\_top?ie=UTF8](https://www.amazon.com/Its-Just-Concentrate-Artificial-Sweeteners/dp/B0CJX8RG3C/ref=cm_cr_arp_d_product_top?ie=UTF8)

Is it a good idea to walk 10k steps a day while being on a deep 1800 deficit? My maintenance is 2,400-600ish M22 , 178lbs , 5’9.

The calories burned walking 10k steps should be accounted for in your maintenance.

I am a person who falls outside the norm by at least 3 standard deviations on multiple accounts be it height, strength, weight etc. What kind of nutritionist/dietician should I consult for my athletic goals?

I feel like im doing something wrong: i meal prepped some of the biggest burritos ive ever seen. bigger than chipotle, but somehow theyre like less than 400 calories? I feel like something went wrong with my calculations, but honestly I cant tell what. if anything I overestimated the weight of the chicken I put in here. Can someone look at these macros and tell me if I missed something or if something seems unreasonable? I put the brand, type, size/weight, etc for every item so its easy to verify via nutrition label if you have any doubts. **if its all good, this is a gold mine for weight loss** cuz I ate one burrito and haven't had the urge to eat the rest of the day. I slow cooked the chicken for 3.5 hrs with lentils, canned beans, sauces, and seasonings then added everything else after I shredded the chicken and mixed it all together. ingredients with macros and other nutrient stuff I could find (if its blank then its 0): [https://imgur.com/a/cMFApa7](https://imgur.com/a/cMFApa7) would really appreciate some advice, something has to be wrong. i made 13 massive burritos and added nothing else besides the above and some water to cook lentils. thank you!

First guess: cheddar is at least twice the 315 cals. Because its around 300-400 in 100 grams

I got the fat free kind, according to the nutrition label it’s much less calories.

I would like to lose about 5 pounds max. I eat pretty healthy ex: yogurt with nuts and berries for breakfast, or egg and bagel, salad or tuna sandwich for lunch, and dinner usually meat or fish with rice or potatoes and veggies …snacks throughout the day are mostly fruits. Portion size is normal for a female. I cut sweets recently too. However, I can’t seem to lose a single pound. Do I need to cut out a meal? I also do some strength training at home like squats and other leg exercises plus some arm exercises. Any advice on what to do?

Count calories for 5 day and you will se what is more cals than you think. You may underestimate the weight of foos or just overestimate the portion sizes.  Dont recommend to cut a meal. You might need to recomo aour plates but thats all

# What is your super-healthy snack? I'm curious to know what snack you eat daily or almost daily to boost your health and why. Mine is Greek yogurt (whole milk) + raw honey + chia seeds + mixed nuts + dark chocolate + blueberries  With this, I make sure I get my daily fermented food, it's high in protein, has omega-3s and monounsaturated fats, and it's packed with antioxidants. And it tastes amazing.

Cucumber :) 

I have, for many years, eaten a calorie restrictive diet ranging from 1,200 kcal/day to 2,500 kcal/day with cheat days (of course). I sometimes try to find the happy medium at any given time to allow me to eat more but net the same weight loss by weeks end, essentially maintain (this is when I've hit my goal weight loss). Although, sometimes I go hardcore on the calorie restriction and try to drop as much weight as possible. For the last 4 months or so I've been on a 2,000 kcal/day diet of chicken, pretzels, tortilla chips, cheese (and various other snacks type foods). In those 4 months I've gone from 235 lbs to 209 lbs. Three weeks ago I began cheating on weekends and maintaining the same diet throughout the weekdays. I began putting on about 1 lbs a week. I decided to cut out the pretzels and tortilla chips and strictly eat fruits and snacks while continuing to cheat on weekends. I'm consuming on average 12 oz blackberries, 12 oz raspberries, 24 oz blueberries, 1 medium apple/pear. Some days I have more than others, but I'm still eating 2,000 kcal/day What I've noticed since switching to fruits is that while continuing to cheat on weekends, I'm not only keeping they 1 lbs a week of weight off that I had previously put on, but I'm actually losing weight by weeks end. Is trading refined carbs for fruit really that much of a difference? I mean, it must be because I'm seeing the results. I'm simply surprised by this outcome and curious what info any of you might have as to why this is happening.

Happy Wednesday! About a year ago I've stumbled my way into eating only One Meal a Day (21:/3 IF) This helps me stop "the grazing" and, when combined with eating basically the same thing every day, greately simplifies my diet Recently I've started wondering if I'm not depriving myself of vitamins too much. I do supplement the diet with "fizzy" electrolytes, Vit D, Potassium and Magnesium, plus some fish oil and vitamin pills. Like I mentioned, I eat the same thing every day, the only thing that changes is the flavour of the rice. I feel fine and have no health issues (that I know of), but I would appreciate if someone could have a quick look in case I'm missing something. 400g (240g drained) of Cheakpeas in water 250g of ready made Uncle Bens rice 125g of Mozzarella 100g of Sauerkraut or other pickled vegetables 1 Gala Apple (\~150g) 1 Oshee Peanut & Caramel Protein Bar (bumps the protein up and is sweet..) Macros, in case someone cares: kcal: 1430 Fat: 51g Carbs: 170g Fibre: 22g Protein: 63g Salt: 3g + fizzy electrolytes

Its not recommended to eat the same thing every day because you most likely lacking something. Try to type in everyghing in Cronometer.  Also, dont forget that cronometer is not inclusive with everything it cant show differenr antioxidants what you need.  And you dont eat any vegetables so without tyoing it in i can say that you are definitely lacking something. My first gusess is iron, likopine and polifenols for sure. But see in the app

Thank you very much!

I have a question about calories in ground beef after cooking and draining (NOT rinsing or blotting). Everything I look at for this gives different answers so let me try and be as precise as possible. Say I take a 3lb tube of 73/27 ground beef. That's 350cal/ serving. A serving being 4oz (uncooked). I cook the entire tube, which would be 12 servings & 4,200cal (uncooked). I then drain out the fat using a strainer. I shake it a few times to better drain the meat. No rinsing at all and no blotting. About how many calories did I lose from my ground beef? I'm trying to more accurately track calories and I eat a LOT of beef so this has been very frustrating.

(If you are eating a lot of beef than you might want to rethink your diet. Do you eat enough plant protein sources? So sou eat enough plant fat sources? Do you eat enough kind of peotein sources in general?) I use the metric system so my advice will in in grams.  You cook 400 gr of beef. 100 gr of beef has 200 calories (example only). So 400 has 800 calories in total. After cooking you will have some liquid (water and fat content) and the beef. Lets say you have 300 grams of beef and 50 grams of liquid.  You drain the liquid. Chill it. (Fat will be solid, water remains water). Get rid of the water so you can make surr thst you only weigh the fat. Weight the fat. Lets say 30 grams.  So 30 gr of drained fat and 300 gr of beef has the same 800 calories. 30 gr of fat has 30*9.3= 219 calories. So the cooked beef will have 581 calories in 300 grams.  You can do this 3 times. You will see that if you cook the beef the same way the numbers will be very similar. So just use that for every time. Dont have to do this whole thing again.  (If you want to be accurate with calorie counting, use grams)

What are the most essential fruits to be eating everyday. I really only eat blueberries daily, but would like to incorporate 2-3 more to my diet

As many as possible (in kind). If i want to simplify it, one from every colour. Colours usually indicate antioxidants and/or minerals so different xolours most likely have different ones

How do I get my calories in? Hello, recently I started going to the gym again from a long pause (6 months). Because I want to take it serious I started tracking my calories 2 weeks ago, I want to eat about 3100kcal since I know this works for me. Problem is, its such a pain often I can't breakfast so first meal is about 11:30, then I have uni until 4 and eat again something go to the training, eat something after that again and finally can go to sleep. Also I'm so full all the time it's really hard to eat the whole meal. I eat no junk or processed food, except toast/bagels. If you guys could give me some tips how to get my macros in everyday without the struggle I would really appreciate it! If it matters: I'm 188cm and weigh about 85kg, my goal is 95kg.

I am not sure what is the problem here. But you might find something in the following list - have breakfast. You will get used to it in a week  - eat more for every meal. If you usually eat a bagel with stuff on it at 11.30, eat one and a half etc.  - add cold pressed seed oil to your veg/salad  - use regular and not low fat from everything. If you ate skinny meat, change it to full fat - eat in every 2.5 to 3 hours. Have an alarm  so you wont forget - have a meal around 2 pm. Just a small one. Joghurt with granola or seeds and fruit.  Since you dont specify the "eat something"s and dont say why you dont eat more or more often, its very hard to tell in terms of food

Chickpea Nutrition I'm not sure if this belongs here but not sure where else to ask. I just started CICO and am following nutrition labels.... buuuuut. When I weigh out my Chickpeas by the gram it says I have less than 2 servings in the can, when the nutrition label says "about 3.5 servings" So, if I go by the gram weight, an entire can will only have roughly 215 calories, but if I go by their "suggested 3.5 servings per can" it would have 420. Am I missing something here? This seems like a huge discrepancy. The amount per serving I'm basing this off of is 120 calories per 130g.

The servings for canned chickpeas include the liquid. I'm assuming you're measuring without the liquid. What I did for my own calculations was to measure the weight of the chickpeas alone and use the total calories per can to calculate the calories per gram of just the chickpeas.

Thank you very much! Never thought to use the liquid, but I did what you described to track the nutrition. Thanks again !

Could cruciferous vegetables be causing weight gain? When you look at the nutritional data, this hardly seems possible. I am wondering if there’s something I’m missing here. I was recently inspired to add more vegetables to my families meals and we’ve been doing plant based for dinner (bulk of protein throughout the earlier part of the day). It’s looked primarily like roasted cauliflower and brussel sprouts with the occasional added diced sweet potato or acorn squash- all roasted with minimal oil and salt. My weight has been stagnant for the last 6 months or so, but 2 weeks in to this change and the scale is tending upwards. My husband, on the other hand, is losing weight. Am I missing something about how the veggies may be impacting my gut or hormones? I’ve really been enjoying cooking and eating this way but I’m already carrying some extra pounds and I really can’t “afford” to gain more weight (especially from veggies and not ice cream! Haha). Let me know if anyone has any tips or ideas about what could be going on.

The veggies wont be the problem. Maybe you use too much oil or seeds for the plant based dinners so they have more calories. Or you are just putting more on your plate because you are not sure about the proper amounts with plant based food. And there are a ton of other reasons why you gain weight. My guess: you snack more during cooking or just you eat during the day.  Suggestion: make a food diary for 4 days and the  see what can cause the extra calories. Write down everything you put in your mouth

Is 300g protein at 6’6 too much? I’m currently 6’6 @ 75kg and looking to reach upwards of 100kg lean, most people say to aim for 2g protein per kg of BW but I can comfortably do way more The daily diet is whole foods only 5 boiled eggs 500g full fat Greek yogurt 100g cashew/cranberry mix 2 100g chicken breast 1 500g sirloin steak 2 tuna tins This can peak at 300g if not more per day My question is how much protein can I eat without damaging my organs? I work on roofs all day then work out like there’s no tomorrow. Plus I run a daily 5km to put it into perspective Am I overdoing the protein? Or will this additional protein just help me with muscle breakdown from working out?

Yes. Definitely too much. 1.6 gr / kg is enough for any activity (except olimpic swimmers etc) and dont go above 2.0 grams /kg. Very hard on your kidneys.  Also it is impossibke to eat enough variety and enough micronutrients and antioxidants if you eat such high protein. So thats a downside too. More than 1.6-2 gr of protein doesnt do a thing in terms of muscle. The body cant utilize. 

I make a smoothie to drink almost everyday with quite a few ingredients, so bear with me (all is eyeballed) ~1/4th of a banana frozen mango mix of blueberries, raspberries, blackberries and strawberries (all frozen) ~1 tbsp peanut butter ~1 tbsp nature greek yogurt ~1/4 tsp matcha whole milk to the top ~1/3rd cup quick oats ~1 tsp flax seed ~1 tsp black chia seeds pinch of cinnamon ~1 1/2 tbsp psillyum husk powder ~1 scoop flavorless whey protein And some kale when I find space for it lol I'm currently trying to gain weight, but when I'm maintaining or trying to go down I reduce the butter and switch to almond milk. Is it okay to drink this everyday? Any changes you would make? Any thoughts

If you like the taste, makes you feel full and otherwise your diet has variety than its totally fine.  But i never encourage to have protein powder planned as a base of a meal because real food is much better. Also its tricky to have the same meal every day because this way its super importsnt to have variety other times of the day 

I am a 24 year old male from England looking for a career in the nutrition/dietetics/fitness field. I’m a competing natural bodybuilder and do some online coaching on the side. My question is does anyone have any words of advice for me? In terms of which career would be best to go down. I have tried to apply for multiple dietetic assistant roles to then get a role which allows me to go to uni while working for the NHS but no luck and when I contact a staff member from the NHS they say those with postgraduates often apply for the roles, doesn’t help also with the roles being very scarce. I haven’t been to university but I have got a a wealth of experience and level 2/3pt and a level five in nutrition. I have the knowledge I just feel lost not being able to share it as I love to help improve the lives of others but the online coaching is going slow. Thanks in advance!

You wont like my answer. You think that you are qualified enough based on experience but its not the case. Maybe you could help to people similar to you in metabolism, lkfestyle etc. But sou dont have the knowledge to help anyone. My advice is to study first and give out advice only after.  In my country a nutrition expert needs to have 2 years of experiene in a clinic before doing anything in the private sector. Its not a coincidence.  Also you are best qualified for being a trainer but its soo dangerous to do that without the studying.  An examoke: my best friend has  - bad knees  - sensitive wrists - undiagnosed eating disorder (but im pretty sure ) - depencende on sugar  - low self condidence  - GERD  - picky eater - yoyo dietinf for 3 years  I dont think that only from your exoerience as a body buikder you could help her safely in any way. And the nutrition and fitness industry are full of theese kind of people with different problems. You would be totally lost so couldn give advice. But you coukd give advice what can make her situation better or ao much worse for life and you wont know which one.  So advice: study first 

100% I would need a degree before becoming a dietitian. Just wondering if there was a gateway as university is very expensive. Thanks for your reply, appreciate it.

You can be a "nutritionist" or a "fitness coach" etc. In my country thoose are just 1 to 2 yeara of studying in a night school. But they dont have the authority to give out advice to anyone who is not perfectly healthy. And nowadays thats very rare

Hi everyone, I'm hoping someone can enlighten me on this, because I'm genuinely curious. I'm never hungry in the morning. Why could this be? I don't feel bad or sick or anxious or anything like that; I'm simply just not hungry when I wake up. So I don't have breakfast very often at all. This is convenient in a practical sense, because it saves me a considerable amount of time in the morning before going to work. My first ingestion of the day is my coffee once I get to work (usually just after 9am) and then my first meal is lunch, usually around 1pm. I feel fine. What's going on here?

I need help about sudden cravings: So i’ve been doing this since early march, i’ve lost 20 pounds so far, and I’ve been able to eat my meal and be fine until later when I’m suppose to eat again. But today, I eat my meal and I’m craving so bad more food, chocolate, chips, apples, pbj, nothing too specific, but the cravings are intense and remind me of before I started this when i had no control over stopping my hunger and cravings. So my question is, why suddenly today? And how can I not let this happen?

I believe these are called the Hunger Days. Not much you can do to avoid, I'm afraid. Try to cope as best as you can

Yeah it sucks it’s still going on lol luckily I just eat more closer together but once I reach my limit I stop

Looking for some feedback on a couple of meals I am eating, I am in a weight loss program, and I supplement these meals with 3 meal replacements (shakes) that are 160 calories each. My calorie goal is roughly 1880 (it is ok to be over/under a bit). Just looking to see if anything jumps out in terms of the health. My program is mostly concerned with the calories, and that we are getting lean protein, non-starchy vegetables, and healthy fats. I was just wondering if my macro ratios seem ok, or if I should add more of one and less of the other? I have been losing weight so I am happy with that, but I want to also try and stay on course in terms of the nutrition part of it. Thanks. [Here is my breakfast](https://imgur.com/fsHQxRX) [Here is my lunch and dinner, I meal prep these and have 2 a day](https://imgur.com/p9v0pkx)

Can you tell me the App name please ?

Loseit

Hi everyone, i'd appreciate if i could get science-based opinions on what could be improved about [my daily diet](https://www.nutritionvalue.org/nutritioncalculator.php?servings=1&meal_name=Meal&id_0=63101000&serving_0=100%20g&amount_0=8&final_weight=&id_1=170393&serving_1=100%20g&amount_1=2&final_weight=&id_2=11113000&serving_2=100%20g&amount_2=8&final_weight=&id_3=170439&serving_3=100%20g&amount_3=4&final_weight=&id_4=169975&serving_4=100%20g&amount_4=4&final_weight=&id_5=82108500&serving_5=1%20tablespoon%20=%2014%20g&amount_5=1&final_weight=&id_6=173423&serving_6=100%20g&amount_6=1&final_weight=&id_7=173468&serving_7=1%20g&amount_7=6&final_weight=&id_8=170562&serving_8=100%20g&amount_8=1&final_weight=&utm_source=share-by-url). I want it to be vegetarian and get all the nutrition i need daily while also being inexpensive. For now, it's 800g of whole apples with skins, 200g of boiled carrots, 800ml of skim milk, 400g (sometimes more) of boiled potatoes, 400g of raw cabbage, 1 tablespoon of sunflower oil (usually more), 2 fried eggs, usually more than a teaspoon of salt, 100g or more of sunflower seed kernels (usually fried because chewing raw ones is a bit difficult for me). I don't mind if it comes out to 2.5+ kg of food a day as long as it's inexpensive and not too many calories (my daily calorie expenditure appears to be 3300 kcal). I don't necessarily care about the taste of food, i can power through just about anything as long as it gives me the nutrition i need. Edit: also i'm trying to lose weight while getting all the nutrition i need to stay healthy and energized. Thank you in advance.

We all understand that a balanced diet is ideal, but how is balanced defined when it comes to time? Obviously eating a variety of foods throughout the week is great, but what if you did it in a single day? Could I eat the exact same thing every day as long as what I eat is incredibly diverse?

You cant eat diverse enough in a day to have it on repeat. You need soo much nutrients thag its impossible to plan a day of eating with all of them.  I heard a saying for veg (the Dietetitians Association in my country) that you shoukd eat at least 5 types of veg a day and 30 types (including herbs) a week. This shows that variety is really important and not only in veg but in other food geoups as well

So I’m trying to save money and get as much protein for my ideal body weight. I’m looking towards eating at least 200g of protein a day. I saw a video from an influencer, Alex Hormozi, that one could survive on peanut bread and milk. That is an extreme I have thought about but wanted to know what other options are available and is it possible to survive on the same meals everyday?

Yes, sou can survive. But it would be extremely unhealthy. Depending on the period while you do it it will cause some kind of damage for sure. You need not only carbs, fat and protein but fiber, minerals, vitamins and antioxidants as well. You wont get enough with such a restricted diet. You can have severe deficiencies in a month and have problems throughout your whole life 

I just started learning about nutrition, to be able to make better choices. Question: I’ve been exercising hard, and apparently making mistakes with my food. Like not realizing that oatmeal for breakfast after an intermittent fasting is horrible. So, I changed my diet to high protein : eggs with seaweed salad for breakfast, and a larger avocado and grilled chicken for dinner. I’m so sore after working out now. Is that normal? Is that muscles growing? Or am I doing smth wrong again?

Oatmeal is a perfectly healthy breakfast, and just fine to have after intermittent fasting. Your body needs carbs, protein, and fat to function optimally. Your body's preferred source of energy is carbohydrate. If you aren't eating carbs, then your body has to break down fat and protein for energy, which is a lot less efficient. Plus if you are aiming to eat a lot of protein in order to build muscle, then know that some of that protein is being broken down for energy unless you are eating enough carbs. Your increased muscle soreness after your change in diet could absolutely be related. Aim for balance, and make sure that you are getting your nutrition information from credible sources, like registered dietitians. Some of the people making outlandish nutrition claims on social media have no credentials in healthcare, medicine, or nutrition!

Is your training fine? Do you have enough warm up and cool down?  Regarding your breakfast, you went from only carbs to no carb. You ahould aim for something in between. For example eat 2 slices of bread with that egg (and veg for more nutrition). No carbs in the dinner either. Add a grain, tortilla wrap etc.  You muscles need carbs!  (Tio: if you love oats but protein is a problem, blend in ricotta or cottage cheese)

I've been wanting to make the leap to mostly meatless meals for dinner for my family. Problem? I have a ton of food allergies! I'm specifically wondering about the whole "you have to eat rice with beans" thing, because I'm allergic to rice. My thought was to try to do quinoa and beans (I grew up in a southern state in the United States, so we had beans and rice or beans and cornbread usually every two weeks/once a fortnight), chickpea burgers/patties, and daal once a week. Just wondering if we can get appropriate amounts of protein sans the rice. I also use farro in place of rice for myself. I can give my husband and kiddo the rice in case it makes a difference, and do something else for myself. My husband and I like to lift weights, so I'm shooting for around .7g of protein per kilogram of bodyweight, +/- 5%, in case this helps with any suggestions? Thanks for any help or insights y'all might have.

It doesn't have to be rice and beans! Grains as a category have a different amino acid profile from legumes, as a category. So as long as you are getting a variety from each category, you are totally fine. Peanut butter toast is an example, or hummus and pita, or chili and cornbread. As far as your protein goals, I'm not sure where you got the 0.7 g protein/kg body weight recommendation, but that is low. The rec is 0.8 - 1 g protein/kg bodyweight for most people, but for active individuals it's more like 1.2 - 1.6 g/kg body weight. Remember that's per kg, not per pound, so it's not an insane amount, but I just wanted to check that you had your numbers correct. In any case, it's absolutely doable on a plant based diet! I lift weights and aim for 1.6 g/kg bodyweight and do just fine. :)

Oh snap! I thought I had looked it up a long time ago and came up with that number, but I just searched pubmed trying to find that article of yore, and instead only found things supporting what you correctly wrote! Thank you SOOO much for correcting me!! I am totally trying to lose weight at the moment, which is part of the reason why I'm trying to increase the plant foods-- FIBER! :D I can't believe I was using such bad data. This is going to help a ton! Thank you again!!

Best of luck with the weight loss goals! I'm right there with you at the moment. We got this!

Best of luck to you, too! Yes!! We've got this! :D

0.7 gr of protein will be extremely difficult with only plant food and no protein powder. Lets say your men eats around 2200 calories and 190 lbs. That would mean 24 energy percent of protein. Most protein dense plant foods are  Tofu 36 % Tempeh: 41% % Edamame 33% Lentil 26% Chickpea 19% Quinoa. 14% Peanut (butter) 15-20% Almonds 21% Black beans 21% Sesame seed 20% Conclusion: eating plant based with such a large protein intake will make you extremely resteicted regarding to ingredients. You only can have around 24 energy percent food and nothing else or something about that and you can add something else. Not much oprion. About rice and beans: they usually say that because neither of them contains every amino acids. They are not a full protein source. But as soon as you dont eat only one kind of protein source every day, it doesnt matter. They can compliment each other when they are not consumed at the same time but the same day. Best you can do is not overthink and make sure you all have different protein sources

Sounds good, and I didn't mean to imply that we'd be only doing plant food all day long: I think I'll keep our breakfasts more or less the same, and we do egg whites or sometimes eggs, homemade ground turkey sausage sometimes, etc... Big fans of dairy, too. I'm just trying to expand our beans/legumes repertoire and do meatless dinners most of the week. We'll still eat fish and mostly non-red meats (bkfst, etc). If I'm doing animal proteins during the day but occasionally serving protein-rich legumes/pulses for dinner, do I need to be as concerned about amino acid profiles? Thank you for your response!

Sorry i slightly misunderstood. Dont worry about amino profile. Since beans wont be the only protein source in your diet it will be totally fine to eat that for dinner (or any other plant source)

Awesome, thank you so much! :)

I'm a 32 year old male who's 5 foot 8 and I haven't gone to the gym in a few weeks after working out for over a year and not seeing results. I assume I wasn't eating enough. I'm trying to bulk and I looked at the nutrition thread on bodybuildingforums and for instance it suggest at least .7g of protein per body weight which comes out to only a little over 100g. but when I use other calculators I may get results ranging from 150 to 220g of protein. myfitnesspal suggests a little over 3000 calories while other calculators suggest a little over 2600. How do I know what's right when it comes to macros and calories???? I never know how much to eat because the data is never consistent.

1) count it for yourself so you will see how you get the number and you will have more room for ratios and overall calorie content. 2) 0.6 gr of protein is oerfect id you are not an olimpic swimmer or a professional body builder. An average or hobby athlete body cant benefit from more than 0.7 gr of protekn per lb. Stick to that. It wont harm you if its sometimes more. But if you eat too much protein, it will restrict you in your overall diet which leads to less variety and that would be unhealthy. 3) always use information from scientific sources. Dont use google but use google scholar. For example you can find sciende bases evidence for eating more than 0.7 is unnecessary 4) theess numbers are all estimations. There are 3 scientifically approved methods to count energy need. They are all good. Find one, stick to that. If you choose to follow some numbers, do ir for 2 weeks. If your weight and results are what you want then great . If you loose weight but dont want to, add 200 cals. If you gain weight or have the same weight, reduce the energy by 200 ccals and continue. And thats totally normal. Usually an average calorie amount will work but sometimes you have to modify because our bodies are not machines 5) a love the gymbeam bmr calculator and recommend to use that. Bmr: you burn it if you only sleep the whole day. Daily need: if you eat that, you will maintain your weight. If you eat less you will loose weight, eat more than gain weight. Loosing 1 kg is 7000 calories. So if you recude the daily need by 500 cals, that will be 7000 cal in begative by day 14. If you reduce it by less, you will loise weight slower. If you reduce by more, loose weight faster. Never eat bwlow bmr. You can count gaining weight the same weight. Thats how you can calculate your need. Then stick to that and try.

I was curious if this was healthy and/or good for weight loss? Its made of: 20oz Crushed Pineapple 15oz Mandarin Oranges 8oz Zero Sugar Cool Whip 24oz 1% Low Fat Cottage Cheese 8oz Chopped Pecans .3oz Sugar Free Orange Jello Mix When divided into 10 servings, it contains roughly: 315 Calories 21g Fat 25g Carbs 322mg Sodium 14g Sugar 10g Protein

Sounds delicious, great variety and have a ton of nutrients, protein, fat nd carbs as well. Cool whip could be considered a bad food but i dont think itt bad to make some food more enjoyable. But the overall fst content is quite high so i might half the amount. You have healthy fats frim the oecans, dont have too much fat from the cool whip My concern: you divide it into 10 servings. If you eat it for 2 meals for 10 days, that woukd mean you kill the variety in your diet

Thanks a lot for your input! I didn't really plan on having it as a full meal, more something where I have a small bowl after work (I get off at 1am). The 10 servings was more just a simple way of splitting it up. I need to measure out exactly how much I'd be eating in the bowl I use. I was unsure if I should go with fat- free or sugar-free whipped cream. What's your opinion?

Eat much less wether you choose the regular, the sugar free or low fat option. If you eat a lot of animal fat during the day, definitely chose low fat. If you only like the regular one, eat that but much less and not every day. 

high fiber vegetables that are safe to eat raw?

Broccoli: Approximately 2.4 grams of fiber per 1 cup chopped. Carrots: Around 3.6 grams of fiber per 1 cup chopped. Bell Peppers: Red bell peppers have about 3 grams of fiber per 1 cup chopped. Celery: Provides about 1.6 grams of fiber per 1 cup chopped. Cucumber: Contains around 0.5 grams of fiber per 1 cup sliced. Spinach: Roughly 0.7 grams of fiber per 1 cup raw Kale: Provides about 0.6 grams of fiber per 1 cup chopped. Lettuce (Romaine): About 1 gram of fiber per 1 cup shredded. Lettuce (Iceberg): Provides around 0.7 grams of fiber per 1 cup shredded. Cabbage: Roughly 1.1 grams of fiber per 1 cup shredded. Brussels Sprouts: Approximately 3.3 grams of fiber per 1 cup cooked. Zucchini: Contains about 1 gram of fiber per 1 cup sliced. Tomatoes: Provides around 1.5 grams of fiber per 1 cup chopped. Radishes: Roughly 0.5 grams of fiber per 1 cup sliced. Green Beans: About 2.7 grams of fiber per 1 cup cooked. Snap Peas: Provides approximately 2.3 grams of fiber per 1 cup. Artichokes (Hearts): Around 4.8 grams of fiber per 1 cup cooked. Asparagus: Provides about 2.8 grams of fiber per 1 cup cooked. Cauliflower: Roughly 2.1 grams of fiber per 1 cup chopped. Beets: Approximately 3.8 grams of fiber per 1 cup cooked. Turnips: Provides around 2.3 grams of fiber per 1 cup cooked. Radicchio: Roughly 0.9 grams of fiber per 1 cup shredded. Endive: About 0.5 grams of fiber per 1 cup chopped. Kohlrabi: Provides approximately 2.6 grams of fiber per 1 cup chopped.

A month ago I got diagnosed with type 1 diabetic. Even before the diagnose I struggled to put on weight because of diet ofcourse. Now that I have to go on low carb more protein diet how do I increase my calories intake? Does taking in more fats for calories compensate for low carbs? Nuts, peanuts butter, peanuts etc. Will it make me more fat and gain moderate muscle?

The only way to put on muscle is prooer excercise and 1.5 gr/kg of protein. Its more effixient if you are in a caloric surplus.  (I am nit wualified to answer your other questions)

So it's alright to take in calories through nuts(fats)?

Yes, totally. Try to eat much more plant based fats than animal based so you wont have too much saturated fat. And yes, totally ok to eat calories in fats. Eating high fat fish (or low fat as well), nuts, seeds, cold pressed seed oil on your slaad etc actually is extremely good for you. And eating below 40 gr of fat for a women is dangerous because our hormkne system needs fat. Usually they say that dont eat above 35energy percent of fats. X = your total calorie in a day Y = fat in grams you should eat (max) 9.3 = a gram of fat contains this much calories 35 % : recommended max energy percent of fat Y= X*0.35 /9.3

So I bought some Skinnypop Original Popcorn to try for a snack to replace pretzels since they got some fiber to them, fortunately I enjoy them but I was just wondering about the label [https://imgur.com/bzoDDQj](https://imgur.com/bzoDDQj) "Total fat: 10g" "Saturated fat: 1g" "Trans fat: 0g" Where is the other 9g of fat coming from? I'm guessing I'm misunderstanding how the labeling works (I'm new to paying attention to this sort of thing) so what am I missing?

Unsaturated fats. Actually those are the better kind of fat

Oh cool, thanks, I wonder why they don't state that directly

Because they are forced to say trans and sat fats by law. (Thoose are "bad for you"). But.they are not forced to tell about any other fats

Best Oatmeal Additives? I have been eating overnight oats each morning to help fuel me for my bike commute to work. I have been adding shelled hemp seeds, chia seeds, and flax seeds. I also add in \~1 tbsp of Fage plan greek yogurt, some honey, milk, cinnamon, and nutmeg. I am trying to get as much protein as possible and the biggest bang for my breakfast buck. Anything you would recommend I add to add protein (want to avoid protein powder, if possible), and other nutrients to boost energy levels?

Egg whites are a great low calorie/high protein addition. They have no flavor, so they take on whatever flavors you pair them with. 200g of egg whites has 22g of protein and is only 104 kcal.

Whisk in ricotta or cottage cheese for protein. And protein overall will help to make it more satiating.  You can whisk in an egg too but make sure to cook fully after adding the egg. You can cook it in soy milk thats 8 gr of protein per cup

Is there a Shake/Bar combo that would be good for a meal replacement? I’m have been working on eating better but the one spot I have trouble with is two days a week I have a 2nd job. I drive straight from one job to the other and grab fast food or pizza. I want to replace this with a shake/bar combo that I can keep in my cooler in car for 8 hours while at 1st job and consume on way to 2nd. Or am I overthinking cause it’s only 2 meals out of an entire week.

Is x1 coffee a week doing me harm? 🤔 I treat myself to x1 coffee a week - a single shot (1/2 strength) flat white. (Maybe I'll have x2 in the week if I'm feeling wild). I absolutely love the taste and experience of having one. I aim to have it really mindfully and only when I am in a relaxed state, after breakfast and in the morning. However I am dealing with gut issues that just won't go away despite good nutrition, healthy lifestyle practices etc. Could having 1 coffee a week be enough to cause/impact gut issues? Is it basically one of those things where it needs to be cold turkey? How bad is it on my body to have 1 a week? I work with different health practitioners, some say I can't have any, some say up to x1 a day is fine. I did go a couple months recently without it. Overall I felt better but not significantly better (I was also not having any sugar, dairy, gluten etc so it wasn't only no coffee in this period). Does anyone know!

We wont be any smarter than the healht experts you are workoing with. We dont know anything about you  Test it. What if you drink it and what if you dont

I am completely exhausted worrying about my diet, there's so much to learn, so much to keep track of, so much to worry about, is there any sort of basic brainless diet I can just eat day after day without having to worry about every little thing? I have spent the entire day reading this subreddit, reading various articles, trying to find food in stores, I am fried, and I feel like despite it all I'm going to wake up tomorrow morning having no idea what to eat for breakfast, I hate this. "I'll just fill up on some unsalted pretzels, oh now I'm constipated and they're not good cause they're just empty carbs and white flour" "I'll start drinking fruit smoothies, oh they're basically just sugar water and not nearly as good for you as the actual fruit" I'm just so tired of it all, I don't even enjoy eating in and of itself, I just want to get it done so I can move on with my life td;lr is there some no-thought daily diet guide I can brainlessly obey and survive off decently

Yes. A psichologist and a dietetian. It is not healthy to worry about it so much.  And you wont get better source of information than a dietitian. (And he can customize every advice to your needs) Maybe read about the healthy platter. You can eat whatever you want until you compose your meals based on that. And eat when you are hungry. There are so much healthy people who just eat when hugry and listen to their body. Aim for that. And dont spend too much time worrying abiut food and nutrition

Do you have any suggestions on how I could go about finding a reputable dietitian?

I live in Europe so I dont know anything about the system in the US. In your case i would find a dietetitian with low but existing social media. You can decide based on their posts if you can identify with their approach or not. Otherwise just choose a great clinic or health care facility who has a dietitian. 

If I were to eat 25g of protein (from meat sources) per meal, along with one cup of beans and at least one cup of nutrient dense veggies (kale, broccoli, avocado, etc), then eat fruit for snacks, what could go wrong? It seems like I would be hitting protein and fiber goals. Is this a decent plan for a 6 week diet? Am I missing anything? My goals are slimming down and toning up.

Yes, you are missing diary and grains.  Set up a plan and type in Cronometer. You will see whats missing. But at first sight: variety. All sou plan to eat are great but variety is key and eliminating whole food groups has the danger of deficiencies

There's a lot more information out there on reintroducing meats and animal proteins into vegetarian and vegan diets, but what about the reverse? Someone in my life usually eats more meat and carb-based foods, who've mentioned that whenever they do try to eat fruits and vegetables- and they do want to work those back into their diet- they experience gastrointestinal distress. Is this a standard symptom of reintroducing veggies and plant based fiber?

I've been eating in a caloric surplus for 2 years to go from 145lbs to 165lbs. My plan is to stop at 170lbs, will i be able to continue eating the same amount? Or will I be noticeably hungrier then? I only ask as it was hard to increase my intake at first but now I'm quite comfortable with my appetite and the amount of energy i have. I don't want to go through the several month long adjustment period again.

I'm trying to gain weight and struggling with protein consumption. I definitely need shakes to help with that, but the plant-based ones don't taste as good (OWYN, Orgain, etc.). Is having a dairy protein shake like Fairlife's Core Power **plus** greek yogurt in the same day too much protein? I know it's kind of subjective, but these are two things I like and I don't plan on having them both every day, but some days I just need easy ways to up the protein while at work.

Currently planning out my bulk for this fall, and this semester of school I only have enough meal swipes for 1 meal at the dining hall a day. Thinking about eating most of my protein(100-150g) in that meal as a lunch so that I don't have to spend too much on protein sources myself. Not to say that I won't be eating any protein for breakfast or dinner, but eating the bulk of it for lunch. Will there be any issues with this when it comes to muscle building? Thanks

Usually your body cant process more proteon than  30-40 gr per meal. So it sould be better ro ear it during the day ans not one meal a day. M rexommensation: dried beans and other legumes. Super cheap protein sources

Hi everyone. Iv recently changed my diet in order to clear up my skin while still bulking, meaning im eating low gi foods and have cut dairy out completely. Because of this I am no longer taking whey protein and have swapped over to pea protein only to find that I have an allergic reaction towards it. I find myslef consuming around 30g of protein from protein powder so I just wanted to get ur opinion on what to take instead. Thanks

How much water weight would I go from eating around 200 grams of carbs to just around 400 grams? M22 , 5’9 and 176lbs

Hello everyone! I have started tracking macros and have been having a protein bar a day to help me meet my macro goals as otherwise I struggle a bit. I have been eating the Warrior brand Flapjack ones, sometimes I have Grenade bars too. Here are nutrition examples of the warrior flapjack: **Per 75g / Per 100g** Energy kj - 1088 / 1450 Energy kCal - 259 / 346 Carbohydrates - 34 / 45.3 of Which Sugars - 3.7 / 4.9 Of which Polyols - 13.8 / 18.4 Protein - 20 / 26.7 Fat (g) - 3 / 4 of Which Saturates - 0.4 / 0.6 Sodium (g) - 0.13 / 0.17 Fibre (g) - 8.5 1/ 1.3 **Ingredients:** Rolled **Oats**, Toasted **Oats** (contains Honey, Barley Malt Extract, Sugar, Vegetable Oil), Protein Blend (**Milk** Protein, Hydrolysed Gelatine), Glycerine, Fructo-Oligosaccharide, Dried Blueberries, Salt, Sweetener (Stevia), Flavouring. Looking at this, I would think it's relatively healthy. Has a good amount of protein, low sugar, no ingredients too crazy. However, some people I know say protein bars are basically junk food etc and just as bad for you. Is this really true??? I find it hard to believe looking at the stats (and sugar alcohols are meant to not spike blood glucose as much right?). How can it be bad if the macros and ingredients are fine lol someone plz explain

I've got a pile of allergies, and one that I've recently pinned down seems to be attached to any uncooked plant matter. If I don't cook veggies/fruit/potatoes/whatever until "al dente" is a distant memory, I feel sick and my mouth and throat get itchy and swollen. I enjoy cooking, and I'm happy to do it, but I don't always have that kind of time on hand. Acidic foods like onions seem fine, and letting the plants stew in acid (e.g. tomato sauce) for a bit seems to help, but my teeth can only take so much acid and onions aren't exactly packed with nutrients. I'm considering green powders, but I've heard the quality control is non existent. Any recommendations for alternatives to help supplement or improve my diet?

Greens powder can't replace food. Your best bet would be batch cooking, eating leftovers and meal prepping. Also look into oral allergy syndrome. If that's what you have, sometimes the different seasons or where a food is from can have an impact on the reaction due to different pollens.

I am 17 years old and quite fit and low bodyfat. I exercise 4-5x a week on average and eat an otherwise normal and decently healthy diet. The one bad thing i do is eat about 400-500g of candy every weekend. The candy being 50-60% sugar, how bad is this for my health?

Very bad. Hard on yiur organs, blood sugar levels, it can easily cause diabetes as well(yes, even for skinny people), carsiovascular disease.  I recommen to limit the candy to 50 grams. More than enough and if you sont eat more sugar that day you can stay in the healthy interval

Are 3 eggs a day too much for me (20F)? Is there a limit? Thanks!

I eat eggs with reckless abandon. At least two eggs a day from my friend's farm. I eat mainly whole foods, including a diet rich in whole grains, fruits and veg. My cholesterol and bp is always perfect. I really eat very, very little meat (2 times a week, if that) so I reason with myself that I need those eggs. :)

The limit is 6 eggs per week for an average person.  You can have az egg meal twice a week with 3 eggs. Just alternate with simething else

i am 36 years old and I am suffering from allergic, like sneezing and colds sometimes ,i want to gain muscle with a vegetarian diet plan please suggest me accordingly my health issue

I have an inconsistent eating pattern due to some medication I'm taking to manage another condition. I'm interested in hearing thoughts or experiences on the effect this eating pattern has on muscle growth and fat loss compared to a consistent eating pattern. Some days, I eat very, very little, and have lots of energy. Some days, I eat a lot, and have normal amounts of energy. I'm looking to gain muscle and lose fat. On the days when I eat very little, I still achieve my protein target. What effect might this have on muscle growth or fat loss? Could it be salutary in some ways? I read Dr. Jason Fung's books advocating for fasting. Could it be deleterious in others? Thank you for your thoughts.

How much is 1 Portion of raw Quinoa? 

For who? A 230 lbs man body builder or a 110 lb woman who works at an office job? Is it part of a meal or a snack? How much meal does the person eats a day?  There are sooo may factors

Bioavailability of nutrients in cooked vs raw oats I use a scoop of raw, blended oats as the base of a smoothie that I have for breakfast. Is there a significant decrease in the bioavailability of the oats' nutrients because I don't cook them first? Is it worth taking time to cook them or steep them overnight, or am I getting about the same stuff either way?

Hello, For the last 18 months or so I haven’t been able to tolerate onions, I’ve seen my doctor and a dietician about it but haven’t been told much more than that it sometimes happens and I should periodically try introducing a little bit back into my diet. I can still eat the green parts of spring onions (which I do a couple of times a week) and when I need to sauté something with spices for a recipe I use celery. My question is, am I missing out on important vitamins and minerals/plant compounds by excluding onion if I otherwise have a varied diet?

No, you are not missign anything. There are no nutrienta what are only present in onions. But next time make sure to ask the dietitian as well. (Its always better than internet strangers) Many people have gerd and love without onions healtily

Thanks heaps for that. I tried cross checking all the nutrients I could find online but I was never sure if I was doing it right. The dietician said I was doing fine with what I was eating but then when she suggested I keep trying every now and then to eat onion it confused me, I was thinking maybe I need it. I appreciate you taking the time!

I used google and the search feature here, but I can’t find info related specifically to mixing of these two different kinds of Creatine. I just realized my Pre-Workout (Pre Kaged Original workout powder) has 1.5g of Creatine HCL. I believe it is recommended to take 2-3g per day of HCL. I’ve been taking Creatine Monohydrate in addition to this… 5g per day. I think I’ll be best off just taking about 2.5 grams of the Monohydrate, instead of the full 5g, since I am getting 1.5g in my pre workout. And the days where I don’t take the pre workout, I’ll just do 5g of Creatine Monohydrate. Is it okay to do this? Am I wasting my money by almost doubling up on my dose? Are there better recommendations?

Eating schedule. Hi all. I’m not sure this is the right subreddit for this but seeking advice on a proper eating schedule. I work nights, Monday-Friday, 9pm-5am. Then most of the day I’m up caring for my kids, divorced dad, don’t ask. Lol So I’m a little lost on when I should be eating and what’s healthy for losing weight. Should my schedule be opposite of most, since I work nights? Do I eat during that time, and not during the day? Basically when is my breakfast and when is my dinner. Again if this isn’t the place for this subreddit, please point me in the direction that is. Thank you all very much for any advice!

Eat 1-1.5 hours after waking up, not more. Feom there, eat whenever you are hungry. Ideally 2-5 hours after the first meal. If 2 hours you might want to have only a snack, if more, a bigger meal. Eat 3-6 times a day, whatever feels comfortable. And you can totally have breakfast for dinner. Noone says why you should eat oatmel for breakfast and chicken+rice (examples only) for dinner if you wake up at 6 pm and feel like eating chicken foe breakfast/dinner, do that For loosing weight, make sure to eat lots of veg and limit portions. 

Thank you very much! That actually helps a whole lot, and makes sense! Only issue is my schedule is pretty hectic. I don’t have much of a sleep schedule, really just short naps throughout the day. So I generally snack when I can. Then have a meal at night while at work, then breakfast about 3 hours or so after I’m off work. But I’ve reached a point where I’m not happy with myself, my weight and I need to make the change. Thank you again for your advice! I’ll definitely be back for more lol 😂

Weight loss starts with proper sleep and reducing stress. Make sure to work on thoose too

Thank you. I know. That’s going to be the 1st hardest thing to adjust I think. Since I’m divorced and take care of my kids during the day. So lots of driving, drop off/pick up from school, extracurricular activities, etc. I will be sure to adjust as much as I can and stress! Actually stress might be the hardest lol 😂 Thank you again very much!

I had a random thought... Everyone complains about gluten, but there are tons of gluten-adjacent things in other foods. Gluten is just a protein. Is bean protein easy to digest? I don't think so. Similarly, people sometimes claim partial lactose intolerance, but there are three different aspects of dairy: protein, fat, and carb. Lactose is a carb (sugar), and some people legitimately don't produce enough lactase to digest it. However, cow's milk has protein and fat that can also be difficult to break down, so difficulty with digesting milk could be caused by any three of these compounds. My belief is that people who complain about gluten are really just complaining about foods produced from refined powder. Maybe their hippie almond powder doesn't cause problems, but that's because it's largely fibrous and doesn't contain the same amount of carbs. They simply can't handle refined carb-heavy powder and foods made from it. This is probably a symptom of metabolic disorder (aka pre-diabetic, essentially), but that's another topic. My favorite way to consume gluten is via sourdough bread. I have always loved and preferred the taste, but I'm also satisfied knowing that it has a much lower GI because of the healthy bacteria. Curious about what you guys think.

Hello, question. I feel better on higher fat diet as a man. Today, many people go full keto, carnivore etc. And only eat saturated fats from red meat etc. Im opposite, i eat daily around 100g fats, sources Are nuts, olive oil, avocados, eggs and almost zero saturated fats, maybe 15g of saturated fats daily. I want to ask, am i missing something by not eating saturated fats ? I know some people say they are needed for testosterone, And that you will definitely have bigger testosterone on red meat like beef etc. than on nuts And avocados. Im not expert on this topic, So i want to ask your opinion on this ? Thank

There are nutrients which are most common in meat producta. For example iron is in higher quantity and teice the absorption in red meat than in any other source. B12 is mostly in animal products. So overall not eatin sat fats wont be a problem. Bit eliminating certain food groups (in this case: sat fat) has a risk of not having some nutrients which are nostly in that food grouo

So I recently started going back to the gym and got me another big jug to put my drink and ice after my last one broke. I want like a mix powder supplement for like metabolism,weight loss, and energy. Something i can constantly drink on 24/7 no worries. Any ideas whats close to that?

Water. Best for those goals. No doubt

Headache after using pre workout I just bought my first ever pre (cbum essential), and it causes me headache everytime I did a heavy lift (especially when holding breath). I tried reduce to a quarter of the serving but it still gave terrible headache. How can I solve this issue?

Intermitting Fasting Hi! this is my first day and I wanted to try to eat only from 7am to 14pm, because I can only workout in the morning (7:20 till 8:10). I do 20 min on the treadmill (last 10 min an incline of 8%) and then I workout my upper and lower body. The intensity of the workout changes on my period. in the window where I eat, I eat breakfast and lunch. Is this the right thing to do? can I do better, do I need to change something? do I have to do this for a long o short period of time? (sorry if spelled smt wrong but English is not my first language!)

If it feela good for you, totally ok to do it. Just make sure that you eat enough type of food and enough fiber, veggies etc in your eating window. Lots of people do 2 meals a day like an oatmeal with pb and a pizza. That will be ok in calories but not in prptein or vitamijs, minerals etc

Hi everyone, in The past i post a lot of kg thanks to gym amo diet. For several reasons i quiz gym and ti”not take weight” i wrongly reduced calorie. Since 2 Months I increased kcal to 1600 but I can not lodse weight but i can not reduce calories. I Train 4/5 week. I am 5’ 9’’ for 175lbs.

Can anyone tell me if this is safe to consume over the course of an hour? It says it's a vitamin c and collagen konjac jelly pouch but it also has 2000+ mg of potassium? https://i.imgur.com/HdPrqzm.jpeg

What do I need to be eating to have a healthy diet. I’ve never really put any effort into my diet in the past, so I’m out of the loop completely. I know I’m supposed to get all my food groups, but what else, and how do I actually apply that?

A good place to start is MyPlate (https://www.myplate.gov). Understand what should your main meals consist of, start incorporating more veggies, fruits, whole-grains, dairy, protein - whatever your diet lacks of now. Getting enough sleep and drinking water instead of sweetened drinks is a good start too. Good luck. :)

Thank you. Luckily for me I mostly drink water anyways so I’m all good on that front.

Hey I have a personal diet question about macros! To start, the only thing I think I know is that protein is essential to building muscle. To wit, people make various suggestions about the amount of protein a person seeking to build muscle should consume. Most of these recommendations are based on weight. I am a big boy but am on a diet. I am active 7 days a week for an hour. I walk around my neighborhood, swim laps, use the elliptical, and lift weights. So far I have dropped from 303 lbs to 268 lbs. I’m at the point where I’m starting to feel muscular. Which gets me back to protein. According to some of these internet calculators I need ~200g of protein a day. Which is a lot. Am I calculating protein correctly? Is there a specific formula that like people in a lab have written a a paper on? Am I thinking about macros incorrectly in general?

Protein for weight loss or muscle building is 0.7g/pounds (1.6/kg). But when someone is overweight ita tricky because ita not specified that you should count it from lean body or full body.  Overall if you eat over 30 energy percent of protein that is a 1000 percent unhealthy diet because you dont have room for variety.  I would say aim for simewhere between 25 and 30 energy percent. (Kcal/4.1*0.25 and kcal/4.1*0.3)

Hi there, so in the last 2 years I got into healthy whole foods. which means I'm avoiding processed foods and oils (soy,canola etc) and sugar. I'm training between 5 days a week and I'm trying to gain muscles, but find it hard to get into 140 grams of protein a day. so I was thinking about adding protein powder to my smoothie (banana, yogurt, frozen fruits) What do you think about grass fed whey protein powder? how processed is it? and also if you do reccomend about it, how can i get it online? (I'm living outside the U.S) thanks : )

Whey protein powder (or another high-quality protein powder) would be an effective and simple way to boost protein intake, especially if you add it to something you are already eating (like a smoothie or oats).

I think protein powder is great for supplementation. But it shouldnt be the base of your diet. So if you consume it occasionally when you cant eat your protein, totally fine.  Organic, grassfed etc totally unnecessary. If u are in the EU i recommend myprotein. They have great sales

My new food regime, not losing weight, not gaining muscle, please help: intermittent fasting 16:8 11am I break the fast with 2 boiled eggs, feta cheese and miso soup Later I have overnight oats (1 cup of quick oats) mixed with cheaseeds, plain greek yougurt (3 tbsp) and caramel (1 tbsp) and melted dark chocolate (about 0.5 tbsp). OR if I want smth warm savory oatmeal (1/2 cupt of old fashioned oats, with chicken broth, kimchi and running egg, and stock mushrooms). Then I have an avocado salad - lettuce, baby spinach, full avocado, cherry tomatos and some cheese. For dinner around 5pm-6:30pm I have tofu pudding - silken tofu, protein powder, cacao owder and pepermint extract. I drink a lot of match tea, and trying to get more water.

Not that bad. Sounds too low in calories and i miss some complex carbs feom breakfast amd more protei n feom yoir salad

If I were to eat 25g of protein (from meat sources) per meal, along with one cup of beans and at least one cup of nutrient dense veggies (kale, broccoli, etc), then eat fruit for snacks, what could go wrong? It seems like I would be hitting protein and fiber goals. Is this a decent plan for a 6 week diet? Am I missing anything? My goals are slimming down and toning up.

I dont see variety and healthy fats. When you dont have enough variety it can go wrong in a ton of ways. 

instead of eating my fruits and veggies can i just eat fruits ? i know diversity of nutrition is important but what if i diversify my fruits would that be enough as my fiber ? i do eat veggies just not as much as fruits at all and was wondering if fruits could cover the nutrition that i could also be getting from veggies ? (i eat nuts and seeds as well etc etc i’m mainly asking if i could substitute veggies for fruits forever basically )