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

A dietitian explained what happens when you eliminate popular food groups like red meat, dairy, eggs, and seafood from your diet, and why other foods like pasta, rice, and potatoes aren’t as harmful as you think.

Susie Burrell of Sydney said that many popular diets these days are eliminating entire groups, but we don’t really think about the nutritional implications of doing so.

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

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

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

1. Milk

One of the first and most popular food groups to be cut down by humans is dairy, and removing it can have major health implications.

“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 rich natural source of magnesium, Vitamin B12, phosphorus, protein, Vitamin D and Vitamin A,” Susie wrote. its website.

“If you don’t eat dairy, all of 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 each day without any dairy products in their diet.

He said that even if you’re drinking calcium-fortified alternative milks, it’s rarely in the amounts found in three servings of dairy.

Long-term health effects of low dairy and calcium intake include brittle bones and getting sick more often due to your body’s lack of calcium.

If you need to cut back on dairy, Susie recommends making absolutely sure that you regularly drink a calcium-fortified plant-based milk, and consider taking a “calcium supplement” to make sure you’re getting the 800-1000 mg of calcium you need each. day’.

2. Red meat

The second food many choose to cut back on is red meat, typically when following a vegetarian or vegan diet.

“However, although you may choose not to include red meat for a number of different reasons, the most important issue here from a nutritional standpoint is that you’ve also eliminated one of the richest natural sources of iron from the diet,” Susie said.

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

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

“Low iron levels make you feel tired, breathless and cope with low immunity,” said Susie.

If you still want to cut back on red meat, Susie said the best thing you can do is “take special care to make sure you include iron-rich foods at every meal and snack.”

It is important to remember that adult women need nine to 15 mg each day.

3. Poultry

Cutting poultry may be a little less common, but if you do, you need to consider the amount of lean protein you’re getting.

Protein deficiency can lead to weakness and fatigue, loss of muscle mass, sugar cravings and an increased 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 at every meal.

Good examples include fish, eggs, and dairy products.

You can get all the nutrients from eggs (pictured) elsewhere, except for selenium, a powerful antioxidant that plays an important role in cell health.

You can get all the nutrients from eggs (pictured) elsewhere, except for selenium, a powerful antioxidant that plays an important role in cell health.

4 eggs

Eggs are hugely popular with dieters, and for good reason.

“Eggs are a highly nutritious food that contains quality protein, good fats, and more than 20 essential vitamins and minerals, including vitamins A and E, making them a good addition to any diet,” said Susie.

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But while they’re all good for our health, Susie said we can get all the nutrients from eggs, except for one: selenium.

“Selenium is a powerful antioxidant that plays an important role in cell health and is found in very few foods other than eggs and Brazil nuts,” he said — a single egg provides you with a quarter of your daily selenium needs.

“Eggs are also a good source of Vitamin D, which can often be low in our diets in general,” said Susie.

All this means that if you cut eggs, you will have to be very careful with your diet.

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

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

5. Fish and seafood

Finally, you should know that if you are someone who eliminates fish and seafood from your diet, you will be deprived of omega 3 fats and zinc.

“Oily fish is one of the very few natural foods that offer omega 3,” said Susie.

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

Finally, skipping fish and shellfish lowers your iodine levels, which has long been linked to impaired thyroid function.

All this means that if you are not eating these two things, you should take a nutritional supplement.

To learn more about Susie Burrell, you can visit her Instagram page. here.

Food that isn’t as bad for you as you think

Susie shared foods that you think are bad for you but may actually be healthy.

PASTA: While pasta is high-carb, Susie said it’s fine to eat, provided you opt for a controlled serving. She recommends plain pasta, or even better, one of the new high-protein, low-carb varieties. Pair it with a vegetable-based sauce and a dash of cheese for a delicious yet health-focused meal.

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MEAT: Many people who don’t eat much or no meat will praise the virtues of not eating too much meat, but in fact, Susie said it’s okay to include it. Ideally choose lean protein and enjoy it in ‘portion-controlled portions 3-4 times a week’. He said where most people get it wrong is that they eat large portions instead of the 100-150mg we actually need.

BREAD: Bread is one of those foods that many would say is unhealthy to eat, but Susie again said it’s all about ‘the kind you choose’. Instead of Turkish or white bread, if you’re counting calories, try sourdough or low-carb high-protein breads.

RICE: Rice has a high GI, meaning it will cause rapid spikes in your blood sugar levels if you’re not careful. That’s why Susie says you should keep your white rice intake to a minimum and choose high-quality brown or black rice instead.

POTATOES: Like rice and pasta, many people dread the carbohydrates in potatoes. But in fact, Susie said a whole potato contains just 100 calories, 20 g of carbohydrates and ‘lots of fiber and B vitamins’. She recommends eating them in jacket form or plain, but she sees no problem adding a potato to your diet every day.

WHOLE CREAM MILK: While whole milk offers a ‘hearty dose of saturated fat’, Susie said it’s absolutely fine provided you don’t overeat milk coffees and dairy products.

BREAKFAST CEREALS: Finally, breakfast cereals are regularly packed badly because they are sugary and therefore unhealthy, but they are not all created the same. If you like cereal in the morning, choose options that are high in fiber and whole grains and low in added sugar, and then top them with Greek yogurt and fruit. A simple muesli is almost always a good option.

Source: Susie Burrell



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