Contrary to popular belief, a balanced diet is not a Cornish pasty in one hand and a pint in the other. Neither is it cup cakes or chocolate in both (oh I wish).
I have a new challenge.
According to the literature I have been given, I may need to increase my calcium and vitamin D intake because of the oestrogen blocker medication I will be taking.
The trouble could be that by doing so, I may go anti-SW plan and those dreaded unwanted pounds try to creep back on.
I understand that when my therapy treatment/s start I can expect to be fatigued, but on reading further, exercise can counter that, so Maggie will still get her walks every day, though perhaps not quite so far in the beginning until I get into a routine. I’m not the sort of person to ‘take to my bed’, but if I do feel that tired, I can easily have a nap for about half an hour. That’s something about retirement I suppose, my time is my own.
It’s all very well having a chart like the one above when you embark on a diet plan, but vitamins and minerals aren’t quite so often mentioned so I’ve been doing a bit of homework. It certainly wasn’t as straightforward as I thought it might be.
Once again I stress here that I am in no way a dietician, nutritionist or expert in food matters, and this post is drawn from my own opinion and observations.
As sunlight is definitely restricted now (unless we invest in an LED SAD lamp), I could stuff my face with sardines as they tick all the boxes, being high in Vitamin D, calcium and also on the FREE list in SW.
I hate them.
Caviar is another good source of Vitamin D, but another no-no as I can’t afford it even if I liked blackcurrant jam that tastes of fish (though those little crackers might be synfully nice).
I’m not a fan of mackerel (or most fish actually), and we have discovered that cod liver oil capsules can affect cholesterol, so that’s a few other things out.
Milk is a good source of both, but limited on SW at 350ml for an A option plus 1½ syns for every 100 ml thereafter. As 200ml will give me 240mg of calcium, I’m quids in.
If I have 30g of cheese for my option A instead, that will give me 220mg of calcium. Not quite so good, and synning my milk would soon add up, but it’s a start.
I have eggs and mushrooms every week, and just recently have been buying the Salmon Infusions from the supermarket as they’ve been on special offer. I shall be looking at tinned salmon in brine or spring water for alternatives when the price reverts.
I don’t buy margarine or low fat spreads anymore, though will be checking out the breakfast cereals for those fortified with Vitamin D (coco pops anyone?).
Calcium is interesting, as not only can it be found in dairy products, but dark green leafy vegetables like kale, spinach, watercress and bok choy. I’d never heard of the latter, and would describe it as an environmentally friendly squid lookalike.
I can also find calcium in baked beans, white bread, and naked brazil nuts. I say naked because I like mine dressed in a thick chocolate coat, but that’s obviously not allowed.
If I liked figs, I could have 100g which would give me 250mg and are FREE on SW.
Now when the UK leaves the EU, I have no idea if the RDA figures in the above chart will be subject to change. My booklet says the recommended calcium intake for an adult is 700mg, but 1000-1200 mg if you have osteoporosis. I’m having a bone density scan before I start so that they can do the necessary calculations for my treatment course.
Of course there are always supplements available over the counter, but if at all possible, I would rather get the nutrients I need through food and will thus plan accordingly.
Eating a balanced diet would be so much simpler with a bun in each hand (sigh).
I’ll leave you with some more funnies as although diet is a serious business (and makes a lot in different poundage), it always help to smile.
Good luck with it! You’ve done lots of research which is a great start!!!
Indeed it is, and I shall have a list of questions for my SW group leader on Tuesday! I’m eating loads of fresh fruit and veg already, but not the dark leafy things as I’m not too keen on them. However, I said that about All Bran and have suddenly developed a liking for it provided I can have a banana and raspberries on top!
You’ll work it out!
I use Pak Choi lots in stirfry and add baby spinach to lots, from salads to all manner of cooked food… should help with the leafy veg shortage! X
Thanks Ritu. I’ll bear that in mind!
Doesn’t Quark have good calcium? Yogurt does. I had to not only take calcium supplements (easy peasy) most also contain high levels of Vit D but also some osteo meds. I did have bone erosion over the course of my treatment which put me right at the brink of osteoporosis. I’m still off and on the osteo meds. It’s good to get your density checked to be able to track. My idea of a balanced diet is a mocha latte with a nice croissant. Maybe a salad with a wonderful (meaning fat based) dressing. Or mashed potatoes and a nice steak.
Can I come to dinner? 🙂
I’ve just discovered quark and a 250g tub will last Hubby and I three days. According to the internet, 1 serving provides 5% of the RDA calcium intake, so yes, another source (though it doesn’t say anything about calcium on the pot we have) and something FREE on SW’s list.
My bone density scan is all part of the treatment plan preparation, and apart from the oestrogen blockers, I don’t know what other medication will be prescribed for me yet.
“That’s something about retirement I suppose, my time is my own.” That is probably the most important thing to remember as you have to ‘reevaluate and relevel’ your new position in life. I just retired 80+ days because of medical necessity and the hardest thing I found myself doing was expecting too much too fast because I was comparing what I could do now to what I used to be able to do. Now life is slower…. but moving forward.
We aren’t official retirees yet thanks to the government moving the goalposts for retirement ages. I have to wait until I’m 66, so we are managing on works pensions and scraping by. We’re always doing something though and time just whizzes by. To be honest, we don’t have enough time!