A balanced diet for women

A balanced diet for women



Confused about how to follow a healthy, balanced diet? You're not alone! Our nutritional therapist explains the best times to eat carbs, protein and fat, what your portion size should be and how to nourish yourself for optimum health...
Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health - but what exactly is meant by a 'balanced diet'?
The NHS Eat Well Guide  sets out to define different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including whole-grains and choosing more fish, poultry, beans and pulses and less red meat while opting for low-fat, low-sugar dairy foods. But that's not the whole story - how much should you be eating and is there a best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

Reference Intakes (RI) – the new term for Guideline Daily Amounts (GDAs)
Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.
The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.  

Men
Women
Energy (kcal)
2500
2000
Protein (g)
55
50
Carbohydrates (g)
300
260
Sugar (g)
120
90
Fat (g)
95
70
Saturates (g)
30
20
Salt (g)
6
6
Perfect Portions
Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size

Foods
Portion size
Carbs like cereal/rice/pasta/potato
Your clenched fist                              
Protein like meat/poultry/fish
Palm of your hand
Savouries like popcorn/crisps
2 of your cupped hands
Bakes like brownies/flapjacks
2 of your fingers
Butter & spreads
The tip of your thumb

 Breakfast

Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you'll be revving up your metabolism and because protein keeps you fuller for longer, you'll eat fewer calories the rest of the day.
A protein breakfast needn't take any longer to prepare - top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.
Whatever you do don't skip breakfast as this sets your blood sugar off on a roller coaster, which means you'll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.



Share on Google Plus

About education 2now

    Blogger Comment
    Facebook Comment