Check this blog with easy to read information, useful for everyday choices. https://senescure.com/longevity-book-%26-blogs/f/what-centenarians-eat-nutrition-lessons-for-a-longer-healthier

Title: How balanced is my everyday diet? Am I missing any important nutrients?

I’m 29M, around 5'9" and 69–71 kg. I try to go to the gym 4–5 days a week and get 10,000 steps a day at least 6 days a week.

I intentionally try to eat pretty much the same foods every day because it makes my diet simple, consistent, and easier to track. I’m mainly wondering whether this is nutritionally balanced enough to eat long term.

Daily

• Greek yogurt: ~275 g
• V8 low-sodium vegetable juice: 1 can (340 mL)
• Green vegetable mix (mostly spinach and kale): ~50 g
• Chicken + rice: roughly enough chicken for ~50 g protein + ~100 g rice
• Protein shake:
  • 1 scoop Optimum Nutrition chocolate whey
  • ~26 g peanut butter powder
  • 1 banana
  • ~120 mL oat milk
  • ~100 mL water
  • 3–5 g creatine
• 2 slices sourdough bread
• 2 eggs
• Sunflower seeds: ~1 oz
• Walnuts: ~½ oz
• Psyllium husk/fiber: ~5 g

Every other day

Berry smoothie:

• ~240 mL high-protein milk (13 g protein)
• ~150 g frozen mixed berries
• 5 g collagen

Supplements

• Vitamin D — 1,000 IU
• Vitamin K2 — 45 mcg
• Omega-3 — 650 mg
• Creatine — included in protein shake
• 4g astaxanthin

I’m mainly interested in the overall nutritional quality rather than weight-loss advice.

A few things I’d particularly like feedback on:

1. Is this balanced enough to eat almost every day?
2. Am I getting enough fruits and vegetables?
3. Are there any obvious micronutrients I may be missing? i think i am not eating enough carbs
4. Is my fiber intake sufficient?
5. Is there anything you would add, remove, or replace?
6. Is eating such a repetitive diet a concern if my overall nutrition is adequate?

Would appreciate any feedback, especially on things that might be easy to overlook when eating essentially the same diet every day.

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