dailymeal: 2 can black beans, 1 can garbonzo beans, I can diced tomotaoes. 1 full diced red onion,I red bell pepper, I greenbell pepper, i can corn. Mix all togehter with a bit of balsamic and olive oil. add a bit of spice. grilled salmon with it 3 times a week.
Breakfast is yogurt and toast with no butter.
Am I hurting myself or is this a healty diet?
Note: what i posted is my entire meal for the day. but spread out.
You might want to add some dairy in there with Vitamin D. If youre worried just take a cheap multi-vitamin daily.
I don’t know, but it does sound tasty! I think I have some beans in the pantry…
ETA:
He has the yogert?
Looks pretty good, actually. I’d go insane eating the same thing all the time, but if it works for you, it’s a good selection. Certainly better than many Americans’ diets.
I’m a little worried that your fat intake might be too low; make sure you’re getting at least a Tablespoon of that olive oil each day.
I believe, from just a rough calculation in my head, that you might be into “very low calorie” territory here, and such diets are safest when followed under a doctor’s supervision.
I suppose the calorie content depends in part on how much of it he’s eating over the course of the day. Also, some canned beans have lard, which will improve both his fat intake and calories (odd to have to worry about getting enough, but this is not the typical western diet)
Might want to add some in-season fruit occasionally, or go for the occasional variety in a meal, maybe once every week or two, just to be on the safe side, but there are certainly worse diets people survive on. As mentioned, might be a bit low on calcium. A multi-vitamin wouldn’t hurt.
Bit low on iron, ISTM.
Oysters or liver once a week wouldn’t hurt.
Regards,
Shodan
Most yogurts are not fortified with vitamin D.
Milk has vitamin D added, but not a whole lot.
If one is not drinking tons of milk, and not getting regular significant sun exposure, a daily dose of Vitamin D, 1000 U or so, is a good idea.
And with the OP’s dietary invariancy, a daily multivitamin isn’t a bad idea either.
But no other deficiencies (besides potential D deficiency) scream out at me, reading his food list. He should be getting all the needed amino acids, and with fish regularly, the essential fatty acids are probably present in sufficient amounts too.
Note: This is not a quantitative diet analysis. Educated guesses only are being made here.
Not to criticize but to ask for information, where in that diet is he getting B-complex vitamins in sufficient quantity? I presume they’re there, but a layman’s glance doesn’t say where at all blatantly.
The B vitamins are in the beans, except for B12. They might be present in salmon too (which would have B12 I assume) - I know they’re in tuna.
Legumes, green veggies supply most B vitamins, as the Ferrety One has noted. Milk has B12.
The entry under “Daily Meal” is the basic recipe for Texas Caviar, FWIW. Had some with my lunch today, too.
AFAIK, you’ll drive off people with the gas produced. Could be good or bad…
Beans are excellent sources of (nonheme) iron, and the Vitamin C in the tomato, onions and peppers should enhance the absorption of the iron.
I ran this through fitday.com, using the following assumptions:
1 can = 1.75 cups (typical for canned vegetables)
bell peppers - medium size
red onion - large
olive oil - 1 Tbsp
yogurt - plain, unflavored, 1 cup
toast - 1 slice 100%
Calories - 2,114
Fat - 36.7g (15% of calories)
Carbohydrate - 364.3g (68% of calories)
Fiber 89.5g
Protein - 105.3g (17% of calories)
This provides well over the limit for most vitamins and minerals, but these deficiencies show up:
Vitamin A - 49% RDA
Vitamin B12 - 58% RDA
Vitamin D - 0% RDA
Vitamin E - 54% RDA
Calcium - 97% RDA
Niacin - 80% RDA
On the days where you have salmon (assuming a 5 oz portion, no added fat) the numbers are thus:
Calories - 2,311
Fat - 42.8g (16% of calories)
Carbohydrate - 364.3g (62% of calories)
Fiber 89.5g
Protein - 138.6g (22% of calories)
Vitamin A - 57% RDA
Vitamin D - 0% RDA
Vitamin E - 61% RDA
everything else at or above RDA
On thing this diet is dangerously high in is sodium, nearly 5,000mg per day, where the RD MAX is 2,400mg.
If you really want to stick with this monodiet, I’d add some green vegetables and fruit (eat the rainbow!) and look for low-sodium canned goods. For example, saute some spinach to go with that salmon, or dump your bean concoction on a bed of raw dark greens. If you don’t want to eat fruit, have a glass of OJ in the morning. If you’re not going to consume enough milk to get the vitamin D, you gotta take a good multi every day that’s got 100% of the RDA.
The Op is in Atlanta, thus a half-hour exposed in the sun everyday should get him all the Vit-D he needs. In fact, more of us need to get more sun. Just 20 minutes a day, dudes.
OP, I suggest that your yogurt be one of those sorts with probiotics, and you take a good antigas legumase enzyme pill with each meal. Otherwise you’re going to blow your ass off and dudes in blue helmets will declare you a WMD.
Beano is a popular brand, but there’s cheaper and better versions at the health food store.
Claire, you’re right it has a lot of sodium, but sodium is really only a danger to a moderately small number of dudes. OP, when you last had a physical and bloodwork, did your MD say anything about limiting sodium?
(Claire, great number crunching!)
Well, that’s not right. a 3.5 oz serving of salmon has nearly 400 IU of Vitamin D, which is the RDA for a healthy adult 51-70, and well over the 200 IU recommended for 19-50 year olds. Cite.
What’s the reason for such a restricted diet?
My bet is on “pescetarian who doesn’t like to cook” (Would be vegetarian if no for the occasional fish)
That doesn’t explain eating the same thing every day though? Or have I interpreted the OP wrong?
That’s the “doesn’t like to cook” part - it’s easy to throw together and doesn’t require thought or much effort.
Not everyone has a problem eating the same thing every day. While I do vary my lunch and dinner choices I have had the same breakfast everyday * for 36 years. I anticipate eating the exact same thing for breakfast pretty much for the rest of my life, which with current life expectancy could be another 40 years. The reason isn’t some heavy rationale, diet plan, fad, or philosophical stance, it’s just that it’s my favorite breakfast.
Economics might factor into the choice for the OP as well, as the cost of eating that way should be relatively low.
I am guessing the OP likes that and eats it a lot, and then thought to himself- “what would happen if I ate this all the time?”