Here are the numbers for the diet:
CHO: 184g digestible
bad trans: 1.5g
A: 564RAE 63% target(900-1500)
C: 40mg 33-44% target(90-125mg)
D: 500IU 125% target
E: 15.8mg 100% target
K: 440mcg 367% target
B1: 1.59mg 133% target
B2: 2.67mg 200% target
B3: 99mg 600% target
B5: 9.9mg 200% target
B6: 5.1mg 300% target
B7: 40mcg 133% target
B9: 405mg 100% target
B12: 22mg 900% target
Ca: 1025mg 100% target
Fe: 30mg 330% target
Mg: 650mg 155% target
P: 3390mg 484% target
K: 5350mg 114% DRI(4700), 67% target(8000)
Na: 2150/2550mg 143/170% target
Zn: 40mg 360% target
Cu: 2116mcg 235% target
Mn: 7.4mg 240% target
Se: 380mcg 690% target
The targets are the DRIs except potassium where we have adjusted the target upwards to compensate for increased protein and salt intake.
For the other micronutrients, you are looking for around 150% target due to higher kcal intake.
For minerals, your microminerals (Fe, Zn, Cu, Mn, Se) look good. If you have any family history of issues with iron levels, you might need to look at the iron, but otherwise looks excellent.
if you get unsalted cottage cheese, then you are looking at the lower number and this around what you want/need. The ketchup is 20-25% of your sodium intake. Removing it gives you a wide array of options, you also lose 13g of sugar.
Adding sodium back in is easy, pinch of salt. The buns are also around 20-25% of sodium intake. Your range of intake currently is right around where you should be, any removed should be replaced.
you should consider bumping it, 100g broccoli and 100g spinach would go some ways towards this. As would subbing buns for quinoa and/or fruit. These steps would help with fiber and folate(B9) also while keeping the Na/K ratio balanced and along with Mg protecting your bones from calcium loss.
intake fine as long as Na kept where it is and K bumped a little. You could increase intake a bit, but not really needed if the rest is fine. 1500-2000mg would be the highest you want to go.
you need to at least double intake, the spinach and broccoli would take care of this.
once more at least double, spinach and broccoli again.
fine, mostly from tuna. Sardines are an alternative source, have omega3 which you lack, and calcium which you are alright for.
barely made DRI, you should shoot for 20-25mg based on kcal intake. Adding 30g of flax meal and some fish oil caps should nicely round out this intake, and the flax will add 8g of fiber and 6.5g omega3
if you remove the buns, you are at 100%, flax mentioned above is 20% DRI, subbing pork tenderloin or sirloin chops for one beef meal every second day would bring average above 200% DRI.
a third short, the flax will take care of half that, more fruits and veggies instead of buns will do the rest, or quinoa, brown or wild rice, steel cut oats are far better sources than the buns if carbs are what you want. Raspberries instead of blueberries every other time will give you more fiber too.
is 1:9, 1:1-1:3 is target. That means at least 8g omega3. You need both the 18 carbon omega3 from flax, 30g of flax meal will provide 6.5g, and an additional 3-6g of EPA+DHA (the 20 and 22 carbon omega3s your body cannot manufacture at a high enough rate), this would be 10-20 standard fish pills or 4-8 Flameout.
Even 3 Flameout a day and sardines instead of tuna every third day would suffice, or barring that 6-8g of cheap-o 30% fish caps. You could drop omega6 a little to compensate for extra fat calories and bring it in line, the significant sources are the mayo and PB, drop the mayo, keep the PB, add some nuts if need be (1-2oz.) and you are golden here too.
288g animal, 88%. Not much to say here, you have excellent sources, variety is poor, though i suspect that is budget related. Ground buffalo, lean pork and eggs are all in the same price range.
not too bad here. Really the buns and the ketchup are the only questionable sources, don’t sweat the 12.5g in the milk.
if you take care of the omega3/omega6 thing you are perfect here too. The trans is mostly vaccenic acid and CLA (around 2-3g), the good stuff. The 1.5g of man-made trans-fat comes from your bun and the mayo, most likely vegetable shortening. Even if you continue to eat bread, make sure it does not have shortening (or hydrogenated oils - same thing) and is only whole grains.
If you like mayo, make your own. You can use eggs that have been pasturized and available in a carton, there are omega3 ones at the store i shop at, about 30% more expensive than eggs in carton, but for such purposes, very reasonable. This will save you the bad trans fat as well as help with the omega3/omega6 ratio - the store bought mayo has 40% of your diet’s omega6 content.
Summary of Recommendations:
- 20-30g flax meal (seeds must be ground or they won’t be absorbed)
- 4-8 Flameout or 10-20 regular fish oil caps
- 100g broccoli
- 100g spinach (on top of currently consumed spinach)
- orange or apple
- quinoa, brown or wild rice, steel cut oats, or real bread that could have been made 1000 years ago to replace buns
adding in some tomatoes, a couple bell peppers - orange, yellow, red, and purple - a couple avocados during the week and rotating such accent veggies along with main veggie source will give much greater phytonutrient antioxidant protection.
A few simple changes would dramatically improve a decent diet (compared the average person’s) to a great one. I would focus on the drops and adds for 2 weeks, and if that goes well and is tolerable, you can move on to the rotation and variety focus. After that you are going to be tweaking amount of intake, supplements, and training and recovery.