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

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 as you think.

Susie Burrell, from Sydney, said while many of today’s popular diets eliminate whole groups, what we don’t often think about is the nutritional consequences of doing this.

We also need to think about how we can replace ‘forbidden foods to make sure we don’t lose something that the body really needs to keep it healthy for a long time’.

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)

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)

1. dairy

The first food group – and one of the most popular – for people to cut out is dairy, and removing this can have huge health implications.

‘The first thing we usually think of when we think of milk and other dairy foods is their calcium content, but dairy foods are also rich natural sources of magnesium, Vitamin B12, phosphorus, protein, Vitamin D and Vitamin A,’ writes Susie on the site his website.

‘If you don’t eat dairy, all these important nutrients will suffer over time.’

Dietitians explain that it is very difficult for adults to get the 800-1000mg of calcium they need each day without any dairy in their diet.

Even if you drink alternative milk that has been ‘fortified’ with calcium, it’s rarely in the amount found in three servings of dairy, he says.

Long-term health implications of low dairy and calcium intake include brittle bones and becoming sick more often, as your body lacks calcium.

If you must cut out dairy, Susie recommends you really make sure you drink calcium-fortified plant-based milk regularly, and consider taking a calcium supplement so you make sure you’re getting the 800-1000mg of calcium you need each. day’.

2. Red meat

The second food that many choose to cut out 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 main nutritional issue here is that you’re also removing one of the richest natural sources of iron from the diet,’ says Susie.

Foods such as white meat, eggs, whole grains and dark leafy greens do contain iron, but Susie says it is ‘less absorbed’ by the body when you compare it to red meat.

Low iron levels are common in Australia, with as many as 25 per cent of women battling low levels.

‘Low iron levels make you feel tired, short of breath and deal with low immunity,’ says Susie.

If you still want to cut out red meat, the best thing you can do is pay ‘special attention to making sure you include iron-rich foods at every meal and snack’, says Susie.

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

3. Chicken

It may be a little less common to cut up chicken, but if you do, you need to think about how much lean protein you’re getting.

Lack of protein can cause weakness and fatigue, loss of muscle mass, sugar cravings and risk of fractures.

If you don’t eat chicken, Susie says you should make sure you have a lean protein source with every meal.

Good examples include fish, eggs and dairy.

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

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

4. Eggs

Eggs are very popular among dieters – and with good reason.

‘Eggs are a highly 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,’ says Susie.

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

‘Selenium is a powerful antioxidant that plays an important role in cell health, and it’s found in very few foods except eggs and Brazil nuts,’ he says – with one egg giving you a quarter of your daily selenium needs.

‘Eggs are also a good source of Vitamin D, which is also often low in our overall diet,’ says Susie.

All this means that if you cut eggs, you need to pay attention to your diet.

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

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

5. Fish and seafood

Finally, if you are someone who has cut fish and seafood out of your diet, you need to know that you will be missing out on omega 3 fats and zinc.

‘Oily fish is one of the few natural foods that offers omega 3,’ says Susie.

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

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

All this means that if you do not eat these two things, you must have supplements.

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

The food is not as bad as you think

Susie shares foods you thought were bad for you, but actually can be healthy.

PASTA: Although pasta is high in carbohydrates, Susie says it’s fine to eat it, provided you choose controlled portions. She recommends plain pasta or better yet, one of the new high-protein, low-carb varieties. Pair with vegetable-based sauces and a sprinkle of cheese for a delicious yet health-conscious meal.

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MEAT: Many people who don’t eat much or any meat will extol the virtues of avoiding too much, but actually Susie says it’s okay to include. It’s best to choose lean protein and enjoy it in ‘portion controlled meals 3-4 times per week’. Where most people go wrong, he says, is that they eat massive meals instead of the 100-150mg we actually need.

BREAD: Bread is one of these foods that many people will tell you isn’t healthy to eat, but again Susie says it depends on ‘what 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, meaning it results in a rapid rise in your blood glucose levels if you’re not careful. For this reason, Susie says you should keep your intake of white rice to a minimum and choose high-quality brown or black rice instead.

POTATOES: Like rice and pasta, many fear the carbohydrates in potatoes. But in fact, Susie says a single potato contains just 100 calories, 20g of carbs and ‘lots of fiber and B vitamins’. He recommends eating them in jacket or plain form, but sees no problem with adding potatoes daily to your diet.

FULL CREAM MILK: While full cream milk does offer a ‘dose of saturated fat’, Susie says it’s fine, as long as you don’t overdo it with milky coffee and dairy.

BREAKFAST CEREALS: Finally, breakfast cereals often get a bad rap for being sweet and therefore unhealthy, but not all are created equal. If you like cereal in the morning, choose options that are high in fiber and whole grains and cut down on added sugar, then top it off with Greek yogurt and fruit. Simple muesli is almost always a good choice.

Source: Susie Burrell



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