Weight: 80kg / 176 pounds
Height: ~192cm / 6 foot 4
I am trying to improve my bone/joint structure and am worried that due to an insufficient diet, it's an uphill jog. I am asking for advice on improving my diet.
I became athletic at the age of 15, and haven't let myself go since. I have done martial-arts, swimming and rugby. For the past two years, I've been mostly working out on my own, doing resistance training, trying to improve antagonist muscle balance, some interval running and cardio. Overall, I prioritize ligament strength and joint stability/safety over muscle strength (if that makes sense) and body weight.
On to my diet: mostly (80%+) carbs in the form of grains(a wide variety), occasionally pasta. Olive oil everywhere. Very little meat or fish: 3-5 meals a month; I somewhat ignore other protein sources other than grain. Little vegetables during the winter time, mostly: onions, hot peppers, garlic, more variety there during summer. Minimum 1l of water daily. Don't abuse alcohol or cigarettes.
I am strict and conservative with my choice of foods, I don't consume conservatives, and mostly stick to minimally processed products. Cooking is somewhat of a passion of mine. If I set my mind to a particular mode of nutrition, I can keep it. So I'd like to learn the following: what nutrition fosters joint health? Or maybe you have comments on my mode of nutrition in general?