A dietitian has revealed what happens when you cut popular food groups including red meat, dairy, eggs and seafood from your diet, and why other foods like pasta, rice and potatoes aren't as bad for you as you think.
A dietitian has revealed what happens when you cut popular food groups including red meat, dairy, eggs and seafood from your diet (Susie Burrell pictured).
'The first thing we generally think 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, phosphorous, protein, Vitamin D and Vitamin A,' Susie wrote on her website. .
The dietitian explained that it's very difficult for adults to get the 800-1000mg of calcium they require each day without any dairy in their diet.
Even if you're drinking alternative milks that have been 'fortified' with calcium, it's rarely in the amounts found in three serves of dairy, she said.
If you must cut dairy, Susie recommends you absolutely make sure you're drinking a plant-based milk that is fortified with calcium regularly, and consider having a 'calcium supplement so you make sure you get the 800-1000mg of calcium you need each day'.
'But while you may choose to not include red meat for a number of different reasons, nutritionally the key issue here is that you are also eliminating one of the richest natural sources of iron from the diet,' Susie said. .
Foods like white meat, eggs, wholegrains and dark leafy greens do contain iron, but Susie said it's 'poorly absorbed' by the body when you compare it to red meat.
If you still want to cut red meat, the best thing you can do is pay 'particular attention to make sure you include iron-rich foods at each meal and snack', Susie said.
If you're not eating poultry, Susie said you should make sure you have a source of lean protein with each meal.
'Eggs are an extremely nutritious food containing more than 20 essential vitamins and minerals including good quality protein, good fats and vitamins A and E, making them a good addition to any diet,' Susie said.
'Selenium is a powerful antioxidant that plays a key role in cell health, and it's found in very few foods except eggs and Brazil nuts,' she said - with a single egg giving you a quarter of your daily selenium requirements.
MEAT: Many people who don't eat much or any meat will extoll the virtues of avoiding too much of it, but in actual fact Susie said it's fine to include
BREAD: Bread is one of these foods that many people will tell you it's unhealthy to eat, but again Susie said it comes down to the 'type you choose'
FULL-CREAM MILK: While full-cream milk does offer a 'hearty dose of saturated fat', Susie said it's absolutely fine, provided you don't over-consume milky coffees and dairy