A dietitian has revealed what happens when you cut popular food groups like red meat, dairy, eggs and seafood from your diet, and why other foods like pasta, rice and potatoes aren’t as bad for you as you think.
Susie Burrell, from Sydney, said that while many popular diets now eliminate whole groups, we don’t often think about the nutritional implications of this.
We also need to think about how we can replace the “forbidden foods to make sure we don’t miss out on something the body really needs to keep it healthy in the long run.”
She has previously advised women not to cut calcium and iron levels from their diets, saying that without them “you’ll feel like you’ve been hit by a bus.”
A dietitian has revealed what happens when you cut popular food groups like red meat, dairy, eggs and seafood from your diet (Susie Burrell pictured)
The first – and one of the most popular – food groups to be cut by people is dairy, and cutting it out can have major health implications.
“The first thing we generally think of when we think of milk and other dairy products is their calcium content, but dairy products are also a rich natural source of magnesium, vitamin B12, phosphorus, protein, vitamin D and vitamin A,” Susie wrote. on its website.
“If you don’t eat dairy, all of these essential nutrients will be compromised over time.”
The dietitian explained that it is very difficult for adults to get the 800-1000mg of calcium they need each day without any dairy in their diet.
Even if you drink alternative milk that’s “fortified” with calcium, it’s rarely in the amounts found in three servings of dairy, she said.
Long-term health consequences of low dairy and calcium intake include brittle bones and more frequent illnesses because your body is deficient in calcium.
If you need to cut out dairy, Susie recommends that you absolutely make sure you regularly drink plant-based milks that are fortified with calcium, and consider taking a calcium supplement to make sure you’re getting the 800-1000mg of calcium. get what you each need. day’.
When you cut out red meat (stock image), Susie said the main problem is that you’re eliminating one of the richest natural sources of iron
2. Red meat
The second food many people leave out is red meat, usually when following a vegetarian or vegan diet.
“But while you may choose not to include red meat for a number of different reasons, the main issue here nutritionally is that you’re also removing one of the richest natural sources of iron from your diet,” said Susie.
Foods such as white meat, eggs, whole grains and dark leafy greens do contain iron, but Susie said it is “poorly absorbed by the body” compared to red meat.
Low iron levels are common in Australia, where as many as 25 percent of women suffer from low iron levels.
“Low iron makes you feel fatigued, breathless, and you have low immunity,” Susie said.
If you still want to cut red meat, it’s best to “take special care to include iron-rich foods at every meal and snack,” Susie said.
It is important to remember that adult females need between 9 and 15 mg per day.
It may be a little less common to cut poultry, but when you do, you need to think about the amount of lean protein you’re getting.
Protein deficiency can lead to weakness and fatigue, loss of muscle mass, sugar cravings and risk of bone fractures.
If you don’t eat poultry, Susie said make sure you have a source of lean protein with every meal.
Good examples are fish, eggs and dairy.
You can get all the nutrients from eggs elsewhere (pictured), except for selenium — a powerful antioxidant that plays a key role in cell health
Eggs are extremely popular with dietitians – and with good reason.
“Eggs are an extremely nutritious food containing more than 20 essential vitamins and minerals, including high-quality protein, good fats and vitamins A and E, making them a great addition to any diet,” said Susie.
But while they’re all good for our health, Susie said we can get all the nutrients from eggs outside of eggs, except for one: selenium.
“Selenium is a powerful antioxidant that plays a key role in cell health, and it’s found in very few foods other than eggs and Brazil nuts,” she said — with a single egg providing you with a quarter of your daily selenium needs.
“Eggs are also a good source of vitamin D, which is also often low in our diets in general,” said Susie.
All this means that if you cut eggs, you need to pay close attention to your diet.
Susie is a big fan of an anti-inflammatory diet (pictured), which requires you to eat lots of fruits and vegetables, especially leafy greens
5. Fish and seafood
Finally, if you are someone who has cut fish and seafood from your diet, you should know that you are going to miss omega 3 fats and zinc.
“Fatty fish is one of the few natural foods that contain omega 3,” said Susie.
“This means that skipping oily fish altogether makes it almost impossible to get the amount of omega-3 you ideally need without supplementation.”
Finally, skipping fish and shellfish will leave you low in iodine — which has been linked to reduced thyroid function in the long run.
All this means that if you don’t eat these two things, you must have a nutritional supplement.
To learn more about Susie Burrell, you can visit her Instagram page here.
Foods that aren’t as bad for you as you think
Susie shared the foods you think are bad for you, but may actually be healthy.
PASTA: Although pasta is high in carbs, Susie said it’s okay to eat it, provided you opt for a controlled portion. She recommends regular pasta or, better yet, one of the new high-protein, low-carb varieties. Pair it with a vegetable-based sauce and a bit of cheese for a delicious yet health-focused meal.
MEAT: Many people who don’t eat much or any meat will extol the virtues of avoiding too much of it, but in fact, Susie said it was fine to include it. Ideally, choose lean protein and enjoy it in “portion-controlled servings 3-4 times a week.” Where most people go wrong, she said, is eating huge portions rather than the 100-150mg we actually need.
BREAD: Bread is one of these foods that many people will tell you is unhealthy to eat, but again Susie said it comes down to the “type you choose.” Instead of Turkish or white bread, try sourdough or low-carb, high-protein breads if you’re counting calories.
RICE: Rice has a high GI, which means it will result in rapid rises in your blood glucose levels if you’re not careful. For this reason, Susie said to keep your intake of white rice to a minimum and choose high-quality brown or black rice instead.
POTATOES: Like rice and pasta, many fear the carbohydrates in potatoes. But in fact, Susie said, a whole potato contains just 100 calories, 20 grams of carbohydrates and “enough fiber and B-group vitamins.” She recommends eating them in jacket form or plain, but sees no problem in adding a potato to your diet daily.
FULL MILK: While whole milk provides a “solid dose of saturated fat,” Susie said it’s absolutely fine, provided you don’t consume too much milk coffee and dairy.
BREAKFAST CEREALS: Finally, breakfast cereals regularly get bad packaging because they’re sugary and therefore unhealthy, but they’re not all created equal. If you like cereal in the morning, choose options high in fiber and whole grains and lower in added sugars, then top them with Greek yogurt and fruit. A simple muesli is almost always a good option.
Source: Susie Burrell