How can I make my diet even more healthy?

[Training till failure]

So here is what I eat in a day and just want advice on stuff I can add, remove or swap out in my diet to make it more healthy with health benifts just to be clear.

So I start off my day with organic tea with stevia and organic honey and sugar free biscuits.

Then I make a mass gainer using:
30-40 grams of oats.
200ml egg whites (free range)
250ml of semi skimmed lactose free milk
1 organic banana
1 tablespoon of organic peanut butter
2 scoops of grass fed whey isolate protein powder.

Then I have fat free greek yogurt (actual greek yogurt to be clear, not greek style yogurt) with 1 apple.

Then I eat 4 meals a day that always consists of either chicken, mince beef with brocoli and white rice and use loads of different seasonings and cooking sauces so I don't get sick of it.

I also have 2 organic eggs a day with 70% reduced fat mayonnaise.

I also like to have porridge with organic peanut butter mixed with organic honey.

If I need a cheat meal I tend to go to the free from section and will pick up a small pack of free from biscuits of whatever I fancy.

I take green tea tablets everyday cause of the list of health benifts and I also take ashwagandha.

Then I take vitamin D coming up too winter

Vitamin C and zinc to prevent coming down with a head cold and if I do I use a natural cough medicine called buttercup that helps with colds.

Then I take omega 3 fish oil as I ain't a big fan of eating fish.

Then I take iron tablets as I'm anemic.

How could I make this even more healthy?

Stuff with health benifts?

I'm thinking of swapping out white rice with brown rice as an example.

Health focused more than anything.

 

[Liter O' Test]

i think some people say oats have some bad shit in them, i think phytic acid

i dont know if its necessarily a bad thing or how much it is in them but just throwing it out there for discussions sake

 

[Training till failure]

i think some people say oats have some bad shit in them, i think phytic acid

i dont know if its necessarily a bad thing or how much it is in them but just throwing it out there for discussions sake

Never knew this?

I wonder what type of oats would be healthy or if there is any?

I also take valerian root extract before bed.

I know I need to start drinking water, so plan on buying a few flavour waters to check this box too for hydration.

Meal prepping atm.

 

[AlexDavis43]

i think some people say oats have some bad shit in them, i think phytic acid

i dont know if its necessarily a bad thing or how much it is in them but just throwing it out there for discussions sake

Never knew this?

I wonder what type of oats would be healthy or if there is any?

Soaking the oats should do the trick. I mean, don't throw a scoop of raw oats into a shake that you're going to drink right away. Check out overnight oats, for example.

 

[PlanetFatness]

Oats are shit

 

[Benf15harp]

The phytic acid is removed after cooking. If you’re mixing them into a shake then soak them.
Best to use steel cut and not the instant type.
The only thing I would suggest is mixing up your fruits, vegetables and starches. Also, add some berries to your porridge
Examples
Swap apple for orange
Swap broccoli for carrots
Swap rice for sweet potato
And consistently rotate various colors
All the best.

 

[Benf15harp]

Couple other things while I’m thinking about it
1. Watch out for the sodium/sugar and various other garbage ingredients in the cooking sauces and water flavoring. Maybe just try lemon/lime/cucumber etc in the water if you have trouble drinking it as is.
2. Maybe switch out the PB for almond cashew walnut etc and rotate them.

 

[Training till failure]

The phytic acid is removed after cooking. If you’re mixing them into a shake then soak them.
Best to use steel cut and not the instant type.
The only thing I would suggest is mixing up your fruits, vegetables and starches. Also, add some berries to your porridge
Examples
Swap apple for orange
Swap broccoli for carrots
Swap rice for sweet potato
And consistently rotate various colors
All the best.

I really like the idea of putting berries with my porridge as I just searched the health benifts.

Definitely doing that from now on and going to pick some berries up today.

Everything else I'll keep in mind.

 

[OldGHGuy]

Oats are shit

Funny coming from a guy named "PlanetFatness" Great name BTW

 

[Grey Spartan]

Swap rice for sweet potato

How dare you sir! You probably play tennis and take 10mg of Anavar a day. lol

 

[Benf15harp]

How dare you sir! You probably play tennis and take 10mg of Anavar a day. lol

Lol

 

[Benf15harp]

Just for the record I don’t use any “flavorings” on my food with the exception of ketchup on my Dino nuggies and alphabet fries.

 

[Zebedee]

Then I have fat free greek yogurt (actual greek yogurt to be clear, not greek style yogurt) with 1 apple.

You’re from the UK, yeah?

Under UK law, in order for yogurt to be labelled “Greek Yogurt”, it has to be made in Greece. “Greek style yogurt” is the same type of yogurt, but it’s just been made somewhere other than Greece.

That is the only difference between the two types. There’s no health or nutritional advantage to paying significantly extra for actual “Greek Yogurt” over Greek Style.

Eg at Sainsbury’s:

Fage Greek Yogurt = 58p / 100g
Sainsbury’s Greek Yogurt = 46p / 100g
Sainsbury’s Greek Style Yogurt = 22p / 100g

Eating one 500g pot every day, there’s a £12.60 per week difference between buying Fage vs Sainsbury’s Greek Style. That’s £655.20 per year you could be spending on something more worthwhile.

If you haven’t already tried Skyr yogurt, it’s probably worth doing so mate. Lidl own brand 500g had 49g protein for just £1.25 - bargain.

 

[Training till failure]

You’re from the UK, yeah?

Under UK law, in order for yogurt to be labelled “Greek Yogurt”, it has to be made in Greece. “Greek style yogurt” is the same type of yogurt, but it’s just been made somewhere other than Greece.

That is the only difference between the two types. There’s no health or nutritional advantage to paying significantly extra for actual “Greek Yogurt” over Greek Style.

Eg at Sainsbury’s:

Fage Greek Yogurt = 58p / 100g
Sainsbury’s Greek Yogurt = 46p / 100g
Sainsbury’s Greek Style Yogurt = 22p / 100g

Eating one 500g pot every day, there’s a £12.60 per week difference between buying Fage vs Sainsbury’s Greek Style. That’s £655.20 per year you could be spending on something more worthwhile.

If you haven’t already tried Skyr yogurt, it’s probably worth doing so mate. Lidl own brand 500g had 49g protein for just £1.25 - bargain.

This is the greek yogurt I buy everyday and have:

https://groceries.asda.com/product/natural-greek-yogurts/exceptional-by-asda-authentic-fat-free-greek-yogurt-500-g/1000383231638

 

[Zebedee]

This is the greek yogurt I buy everyday and have:View attachment 305551

https://groceries.asda.com/product/natural-greek-yogurts/exceptional-by-asda-authentic-fat-free-greek-yogurt-500-g/1000383231638

View attachment 305552

The Google search result is talking about Greek yogurt in general vs regular yogurt in terms of lactose content, which I’m assuming is important for you?

In that regard, there will be no difference in lactose between Greek & Greek Style. The distinction between the two under UK law is due to Fage (a Greek company) successfully arguing in a UK court that the term “Greek Yogurt” should only apply to yogurt made in Greece. That’s all. There are similar UK & EU laws covering Champagne & Cornish Pasties etc.

That Asda Greek Yogurt works out at twice the price of Asda / Sainsbury’s / etc own brand Greek Style. If you just prefer the taste of that one &/or the added cost isn’t an issue for you, stick with that.

I just remembered seeing you say you were 19-20 ish & thought the lower cost might help you out.

 

[Training till failure]

The Google search result is talking about Greek yogurt in general vs regular yogurt in terms of lactose content, which I’m assuming is important for you?

In that regard, there will be no difference in lactose between Greek & Greek Style. The distinction between the two under UK law is due to Fage (a Greek company) successfully arguing in a UK court that the term “Greek Yogurt” should only apply to yogurt made in Greece. That’s all. There are similar UK & EU laws covering Champagne & Cornish Pasties etc.

That Asda Greek Yogurt works out at twice the price of Asda / Sainsbury’s / etc own brand Greek Style. If you just prefer the taste of that one &/or the added cost isn’t an issue for you, stick with that.

I just remembered seeing you say you were 19-20 ish & thought the lower cost might help you out.

Oh right I didn't know that.

I'll go back to greek style fat free greek yogurt by ASDA then.

No I'm 21 and have autism and learning difficulties.

Thank you for that or I would have been wasting money.