A great question and you have provided some great background information.
It sounds as though you are eating in quite a balanced way. As you mentioned, you are eating lots of whole foods and preparing your own meals, which is a good indicator of a healthy diet. I am glad that you feel you are still able to include some sweet things and that exercise is regular part of your life. Without knowing your energy needs and your exact energy intake, it seems that you are eating really well.
If you are concerned about the balance of your main meals like lunch and dinner, a good way to think about it is:
- 1/2 plate of vegetables
- 1/4 plate of protien source like meat, chicken, fish, legumes or tofu
- 1/4 plate of carbohydrate source like potato, rice, pasta, bread, legumes etc.
- Small amount of healthy fats like avocado, nuts, seeds, oils etc.
Regarding your haemoglobin, a gradual decline could be related to a number of things but it may be worth considering your iron intake. Red meat, pork, canned beans, lentils and tempeh (fermented soybeans) are all great sources of iron. Perhaps it would be worthwhile to have 2 times a week and including some tinned beans or lentils at different meals.
If you would like to get more specific recommendations, it's great to speak one-on-one with an Accredited Practising Dietitian.
Keep up the great perspective on healthy eating!
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