04 Jun Balanced Diet
Eat well, live well
The saying goes ‘you are what you eat‘ and whilst that may not be a 100% true its does hold some merit. What we eat can effect us both physically and mentally, so eating healthily is one of best things we can do. Not only will we look better and feel better our general well being will be increased.
What do we need in a healthy diet? Lets consider the essentials:
Carbohydrates
Foods such as bread, potatoes, pasta and rice. Carbohydrates provide the body with energy and minerals such as calcium.
*Carbohydrate Tip – Look for Wholegrain carbohydrates such as brown bread/rice and porridge to increase your fibre.
Protein
For carnivores the main source will be meat, fish and eggs, for herbivores it will be beans, lentils and nuts. We should try to get 2 to 3 servings a day. Protein will help the body grow and repair and also provide a range of minerals and vitamins.
*Protein Tip – if your diet has a lot of meat in it a good way to start making it more healthy is to cut the skin and fat off the meat. Another tip is to swap the meat for fish (such as salmon, mackerel and tuna) at least 2 days a week which will also help you get Omega 3 for a healthy heart.
Fruit and Vegetables
Always go for a wide variety aiming for at least 5 portions a day (think of a rainbow go for different colours of fruit and veg). This is were you will get most of your vitamins, fibre and antioxidants.
*Fruit and Veg Tip – A glass of pure fruit juice in the morning is a great way to get one of your 5 a day from the start.
Dairy
Dairy is where we get calcium and some of our vitamins to keep our bones and teeth healthy. Milk, cheese and natural yoghurt are great sources of dairy.
*Dairy Tip – It is suggested that we try to have 3 servings of dairy products a day.
Fats and Oils
Fats and Oils = Bad… WRONG! TOO MUCH Fats and oils = Bad. when using fats and oils to cook follow the well knowing saying you will hear on any television cooking programme ‘ use just a dash’.
*Fats and Oils Tip – Unsaturated fats are better for the body; they can be found in vegetable and nut oils which are usually liquid at room temperature. Saturated fats like lard and butter usually come from animals and are solid at room temperature.
Fluids
Six to eight glasses a day should be the aim. Water is the best form of fluid to take but if your not a fan you can always add a bit of flavour by adding fruit or cucumber slices to the water. Tea, coffee and juice count but try to limit the amount of sugar.
*Fluid Tip – A good indicator is urine – the clearer it is means your getting enough fluid, the darker it is means you are not getting enough fluid.
Eating healthy doesn’t mean having a boring diet, remember ‘variety is the spice of life!’
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