How is my diet? Also cleanse question

I'm 17, 182cm, about 63.5kg looking to maintain, am aiming at 1900cls atleast then I add on more if I exercise. BMI 19.2

On a normal day;

B- banana, 2x toast, yogurt = 400cl

S- yogurt, apple, kiwifruit = 250cl

L- marmite sandwich, cookie = 300cl

S - 2 crumpets, 1 banana = 300

T- whatever mum cooks. Usually lamb, pork or chicken + potato + veggies. Adds to around 500cls.

S - I usually snack the rest of the 150-250cls on choc and fruit.

Just wondering if this is balanced enough. I've been eating varieties of these to lose weight and have simply just added more of it.

Also, I'm thinking about going on a cleansing diet maybe for two or three days. My bowels have kinda been playing up a bit recently (sorry TMI) so I'm wondering what foods may help fix this? Too much fibre can cause a bit of BM right, and generally I have a side of a bowl of veggies for tea .. should I stop this?

If you wanted a more definitive answer you could always run your typical day through the food log and see how the analysis shapes up.

'Balanced' would be .... 40 - 65% carbohydrates, 15-25% protein, 25-30% fats, more than 25g fibre, less than 50g sugar and less than 2400mg sodium. 

Looking at your diet you may find you're a little bit heavy on the refined starches & sugar and that you're not getting enough fibre.  If you're constipated that usually indicates either too much sugar/starch/meat, not enough vegetables and fruit in the diet or not enough fluid or a combination of all three..  Rather than a 'cleansing diet' (which are usually quite nasty and a waste of time) simply increase your intake of vegetables and wholegrains, reduce the sugar and make sure you get a good two litres of plain fluids a day.... water, tea or sugar-free squash are ideal.  Taking a walk after meals is also a good technique for keeping the digestion running smoothly

Hi Python, cleansing diets are not good for you at all.  Fasting for several days at a time feels terrible and will just upset your GI tract even more.  Even the weight-loss 'benefits' of cleanse diets are not real: all you're losing is the weight of the food that would have been in your GI tract digesting if you were eating right.

I would say that the probable cause of your gastric upset is that you're eating too much fruit.  Replacing a few of those servings of fruit with veggies or whole grains (as GI Jane said) would really help. 

How ripe are those two bananas! read this.

Replace you bananas with another fruit and drink more water and you'll be fine! Cleanses are not a good idea so just stay away from that.

I didn't run this through any kind of real analysis (and since you don't give any amounts, that's impossible anyway), but I'd question how much protein you're getting.  But entering in your food intake for the day and comparing it to Jane's values would be a good starting point.

Cottage cheese, peanut butter, nuts, and fish are all higher protein type foods, and might easy to include in your menu above (replace one serving of yogurt with cottage cheese, have a tuna sandwich instead of marmite, include nuts in your snacks).

I'll let others comment on the cleansing.  I've never wanted to do a round of that.

EDIT: I wanted to add that some yogurts are much higher in protein than others... So check the one you're eating, and maybe see if there's a higher protein version that you can substitute, if you're low on protein. 

Clint

In my experience, eating fruit with anything else will upset your stomach. Eat as much fruit as you want (preferably of the same kind , if no at least eat the juicy fruits before you eat the heavy fruits i.e. melons before grapes, grapes before bananas) Fruit digests with completely different stomach acids than any other food. It's great to eat fruit for breakfast and your first snack, have your heaviest meal at lunch (b/c metabolism is strongest 10am-2pm...ish) and then a salad or soup for dinner. But the point is have your fruit before you eat any other foods and then not to have fruit again until all the other stuff is digested (about 3 hours for most food combinations where a fruit is digested in 20 mins to an hour if its all by itself in your tummy) You can look it up. It's called food combining. I don't do it religiously, but for the most part I eat my fruits separate and I DO notice a difference in digestion when I don't. Its worth a shot if you can try it out comfortably.

Needs more vegetables, particular dark green ones.

Hmm, maybe more veges, fat and protein? It's hard to tell just from looking at someone's description of their diet for one day whether it's really a complete diet or not; you don't need to get 100% of the RDA for everything every day, but it should balance out over a week or so.

I would suggest replacing your current lunch with some protein, whole-grain carbohydrates, fat and veges would make a huge difference to your overall nutrition. A sandwich and cookie is not a terrible lunch, but you could do a lot better and fix most of the areas where you seem to be lacking.