Could you analyze my diet?

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Hi, I’m 18 years old. I wanted to write you and ask if you could analyze my diet. Nothing too technical, just a straight up “your eating healthy kid or you need to read up kid”.

Meal 1: 6:50 A.M.

3 egg whites
1/2 cup of brown rice
1/2 diced tomato
1/3 stock of broccoli
1 clove of garlic
1 Siberian ginseng supplement
1 multivitamin/mineral supplement
1 glass of milk

Meal 2:
1 can of tuna
1 medium baked potato
1/3 stock of broccoli
1/2 diced red pepper
1 Siberian ginseng supplement
1 clove of garlic
1 glass of orange juice

Meal 3:
steamed chicken/lean pork
1/2 cup of pasta
1/3 stock of broccoli
1/2 diced tomato
1 Siberian ginseng supplement
1 clove of garlic
1 glass of milk

Meal 4:
3 egg whites
1 medium baked potato / 1/2 cup of brown rice / 1 beagle
1/3 stock of broccoli
1/2 red pepper
1/3 cup of corn
1 clove garlic

Snacks during the day:
Banana
apple

Well, there’s my average food menu for the day. If you think I’m missing out on anything please let me know. I was thinking of adding some beans and soy products to my diet. Again I know your busy, just a short answer will be satisfactory for me. Have a nice day.

A registered dietitian could analyze your food intake, including supplements.

Since I don’t know the content of the supplements you take, I will respond generally. If the egg whites are eaten raw, you can destroy the nutrient biotin. (Read protein and sports nutrition topics and search for biotin.) What’s with eating garlic and broccoli with each meal? You don’t say what kind of milk you drink, but if you are at a healthy weight, either 2%, 1% or skim would be OK. You don’t say how many ounces of tuna, chicken or pork you eat, but you may be low in iron unless you eat red meats, iron-fortified cereals or iron-rich vegetables. Would suggest you try more variety in your choice of foods (beans and soy foods would be good) which would provide a greater array of nutrients especially trace minerals.