Health

Dietitian Susie Burrell reveals what happens to your body when you cut out food groups from your diet

Dietitian Susie Burrell reveals what happens to your body when you cut out food groups from your diet

Dietitian Susie Burrell reveals what happens to your body when you cut out food groups from your diet

A nutritionist has revealed what happens when you cut out popular food groups, including red meat, dairy, eggs and seafood, and why other foods like pasta, rice and potatoes aren’t as bad for you as you think.

Susie Burrell, from Sydneyhe said while many popular diets these days eliminate entire groups, what we often don’t think about are the nutritional consequences of this behavior.

We also need to think about how we can replace ‘forbidden foods to ensure we don’t miss out on something the body really needs to be healthy in the long term’.

A dietitian has revealed what happens when you cut out popular food groups including red meat, dairy, eggs and seafood from your diet (Susie Burrell pictured)

1. Dairy products

The first – and one of the most popular – food group that people cut out is dairy, and eliminating this type can have major health consequences.

‘The first thing we generally think of when we think of milk and other dairy foods is their calcium content, but dairy foods are also a rich natural source of magnesium, vitamin B12, phosphorus, protein, vitamin D and vitamin A,’ wrote Susie. she Web page.

‘If you don’t eat dairy, all these vital nutrients will be affected over time.’

The dietitian explained that it is very difficult for adults to get the 800-1000 mg of calcium they need every day without any dairy products in their diet.

Even if you drink an alternative milk that is ‘fortified’ with calcium, it’s rarely in the amounts found in three servings of dairy, she said.

Long-term health consequences of low intake of dairy products and calcium include brittle bones and more frequent illnesses due to lack of calcium in the body.

If you must cut down on dairy, Susie recommends making sure you drink calcium-fortified plant-based milk regularly, and consider ‘a calcium supplement to ensure you get the 800-1000mg of calcium you need each day’.

When you cut out red meat (stock image), Susie said the key problem is that you're eliminating one of nature's richest sources of iron

When you cut out red meat (stock image), Susie said the key problem is that you’re eliminating one of nature’s richest sources of iron

2. Red meat

Another food that many choose 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 key nutritional issue is that you are also eliminating one of nature’s richest sources of iron from your diet,’ said Susie.

Foods like white meat, eggs, whole grains and dark leafy greens contain iron, but Susie says it’s “poorly absorbed” by the body when you compare it to red meat.

Low iron levels are common in Australia, with as many as 25 percent of women struggling with low iron levels.

“Low iron makes you feel tired, short of breath and dealing with a weak immune system,” said Susie.

If you still want to cut out red meat, the best thing you can do is make sure to include iron-rich foods at every meal and snack, Suzi said.

It is important to remember that adult women need between nine and 15 mg per day.

3. Poultry

It may be a little less common to cut poultry, but if you do, you’ll need to think about the amount of lean protein you’re getting.

Lack of protein 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 you should provide 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) elsewhere, except selenium - which is a powerful antioxidant that plays a key role in cell health

You can get all the nutrients from eggs (pictured) elsewhere, except selenium – which is a powerful antioxidant that plays a key role in cell health

4. Eggs

Eggs are extremely popular among dieters – and for good reason.

“Eggs are an extremely nutritious food containing more than 20 essential vitamins and minerals, including quality protein, good fats and vitamins A and E, making them a good addition to any diet,” said Suzi.

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 is found in very few foods other than eggs and Brazil nuts,’ she said – and one egg gives you a quarter of your daily selenium needs.

‘Eggs are also a good source of vitamin D, which can also often be low in our diet in general,’ said Susie.

All of this means that if you’re cutting eggs, you’ll need to watch your diet.

Susie is a big fan of the anti-inflammatory diet (pictured), which requires you to load up on fruits and vegetables, especially leafy greens

Susie is a big fan of the anti-inflammatory diet (pictured), which requires you to load up on fruits and vegetables, especially leafy greens

5. Fish and seafood

Finally, if you are someone who has eliminated fish and seafood from your diet, you need to know that you will be lacking in omega 3 fats and zinc.

‘Fatty fish is one of the few natural foods that offers omega 3 fatty acids,’ said Susie.

‘This means that skipping oily fish altogether will make it almost impossible to get the amount of omega 3 you ideally need without supplementation.’

Finally, skipping fish and shellfish will leave you low on iodine—which is linked to impaired thyroid function in the long term.

All of this means that if you are not eating these two things, you must have a 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 shares foods you might think are bad for you, but can actually be healthy.

pasta: Although pasta is high in carbohydrates, Susie said it’s fine to eat, as long as you opt for portion control. She recommends plain pasta, or better yet, one of the new high-protein, low-carb varieties. Pair it with a vegetable-based dip and a sprinkling of cheese for a delicious, health-focused meal.

MEAT: Many people who don’t eat much or any meat will tout the benefits of avoiding too much, but in fact Susie said it’s okay to include it. Ideally, choose lean proteins and enjoy them in ‘portions 3-4 times a week’. What most people do wrong, she said, is eating huge portions instead of the 100-150 mg we actually need.

BREAD: Bread is one of these foods that many will tell you is unhealthy to eat, but again Suzi said it comes down to ‘the kind you choose’. Instead of Turkish or white bread, try sourdough or low-carb, high-protein bread if you’re counting calories.

RICE: Rice has a high GI, which means it can cause your blood glucose levels to rise quickly if you’re not careful. For this reason, Susie said you should keep your white rice intake to a minimum and choose high-quality brown or black rice instead.

POTATO: Like rice and pasta, many fear the carbohydrates in potatoes. But in fact, Susie said a whole potato contains just 100 calories, 20g of carbs and ‘plenty of fiber and B vitamins’. She recommends eating them jacket or plain, but doesn’t see a problem with adding potatoes a day to your diet.

WHOLE MILK: Although whole milk offers a ‘heavy dose of saturated fat’, Susie said it’s perfectly fine, as long as you don’t consume too much coffee and dairy.

BREAKFAST CEREALS: Finally, breakfast cereals regularly go bad for being sugary and therefore unhealthy, but not all are created equal. If you like cereal in the morning, opt for options that are high in fiber and whole grains and low in sugar, then top it with Greek yogurt and fruit. A simple muesli is almost always a good option.

Source: Susie Burrell





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