A dietitian has revealed what happens when you cut common food groups including 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 while many popular diets these days eliminate entire groups, what we don’t think about as much are the nutritional consequences of doing so.
We also need to think about how we can replace the ‘forbidden foods’ to ensure we are not missing out on something the body really needs to stay healthy in the long term.”
A dietitian revealed what happens when you cut common food groups including red meat, dairy, eggs and seafood from your diet (Photo by Susie Burrell)
The first — and most common — group people cut out are dairy products, and eliminating them can have significant health effects.
“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 naturally rich source of magnesium, vitamin B12, phosphorous, protein, vitamin D, and vitamin A,” Susie writes. to her website.
“If you don’t eat dairy, all of these vital nutrients will be affected over time.”
The nutritionist explained that it is very difficult for adults to get the 800-1000 milligrams of calcium they need each day without any dairy in their diet.
She said that even if you do drink alternative types of milk that are “calcium-fortified,” it’s rarely in the amounts found in three servings of dairy.
The long-term health effects of low dairy and calcium intake include osteoporosis and disease often, due to a lack of calcium in the body.
If you must cut out dairy, Susie recommends making absolutely sure you’re drinking calcium-fortified plant-based milk regularly, and consider taking a calcium supplement so you can be sure you’re getting the 800-1,000mg of calcium you need. day’.
When you cut red meat (stock photo), Susie said the main issue is that you’re cutting out one of nature’s richest sources of iron
2. Red meat
The second food that many choose to cut 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 nutritionally is that you’re also eliminating one of the richest natural sources of iron from the diet,” Susie said.
Foods such as white meat, eggs, whole grains, and dark leafy green vegetables contain iron, but Susie said it is “poorly absorbed” by the body when compared to red meat.
Low iron levels are common in Australia, with up to 25 percent of women struggling with low levels.
“Low iron levels leave you feeling fatigued, short of breath, and dealing with weakened immunity,” Susie said.
If you still want to cut out red meat, the best thing you can do, Susie said, is to “pay special attention to making sure you include iron-rich foods at every meal and snack.”
It is important to remember that adult females need between 9 and 15 mg each day.
Chopping up poultry may be less popular, but if you do, you’ll need to think about how much lean protein you’re getting.
A lack of protein can lead to weakness, fatigue, loss of muscle mass, sugar cravings, and a risk of bone fractures.
Susie said that if you don’t eat poultry, you need to make sure you have a source of lean protein with every meal.
Good examples include fish, eggs and dairy products.
You can get all the nutrients from eggs (pictured) anywhere else, except for selenium – a powerful antioxidant that plays a key role in cell health.
Eggs are very popular among nutritionists, and for good reason.
“Eggs are a very nutritious food that contains over 20 essential vitamins and minerals including high-quality protein, good fats, and vitamins A and E, making them a good addition to any diet,” Susie said.
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 cellular health, and is found in very few foods except eggs and Brazil nuts” — with one egg giving you a quarter of your daily selenium needs, she said.
“Eggs are also a good source of vitamin D, which can also be low in our diets in general,” Susie said.
All of this means that if you cut back on eggs, you’ll need to pay close attention to your diet.
Susie is a big fan of the Anti-Inflammatory Diet (pictured), which requires eating lots of fruits and vegetables, especially leafy greens
5. Fish and seafood
Finally, if you are one of those who cut out fish and seafood from your diet, know that you will lose out on omega-3 fats and zinc.
“Oily fish is one of the very few naturally occurring omega-3 foods,” Susie said.
“This means that skipping oily fish completely will make it nearly impossible to get the amount of omega-3s you need optimally without supplementation.”
Finally, skipping fish and shellfish will lower your iodine — which is linked to poor thyroid function in the long term.
All of this means that if you are not eating those two things, you must have a supplement.
To know more about Susie Burrell, you can visit her Instagram page over here.
Foods that aren’t as bad for you as you think
Susie shared foods that you may think are bad for you, but can actually be healthy.
macaroni: While pasta is high in carbs, Susie said it’s fine to eat, provided you choose the controlled portion. She recommends regular or better pasta, one of the new high-protein, low-carb varieties. Pair it with veggie dressing and a sprinkle of cheese for a tasty yet health-focused meal.
Meat: Many people who don’t eat much or none of meat will extol the virtues of avoiding too much, but really, Susie said it’s a good idea to include it. Ideally, choose lean protein and enjoy it in a “controlled serving 3 to 4 times each week.” She said most people make the mistake of eating huge servings instead of the 100-150mg we actually need.
bread: Bread is one such food that a lot of people will tell you is unhealthy to eat, but again Susie said it comes down to “the kind you choose.” Instead of turkey or white bread, try sourdough or a high-protein, low-carb bread if you’re counting calories.
rice: Rice has a high glycemic index, which means it leads to rapid increases in blood glucose levels if you’re not careful. For this reason, Susie said you should minimize your white rice intake and instead choose high-quality brown or black rice.
Potato: Like rice and pasta, many fear the carbohydrates in potatoes. But in reality, Susie said, a whole potato contains only 100 calories, 20 grams of carbohydrates, and “a lot of fiber and B vitamins.” She recommends eating them in jacket or plain form, but sees no problem adding potatoes daily to your diet.
full-fat milk: While whole milk offers “a hearty dose of saturated fat,” Susie said it’s perfectly fine, provided you don’t overdo it on coffee and dairy.
Breakfast Cereal: Finally, breakfast cereals regularly have a poor wrapper for being sugary and therefore unhealthy, but not all are created equal. If you like cereal in the morning, choose options that are high in fiber, whole grains, and low in added sugar, and top with Greek yogurt and fruit. Plain muesli is always a good choice.
source: Susie Burrell