A balanced diet. Those three words that have been banged into our heads since secondary school food and nutrition lessons. The words that are found on most food packaging; "eat as part of a balanced diet". But what is a balanced diet? We think we know foods that are 'good' and 'bad' for us, but ever heard of having too much of a good thing?
I'm sure I'm not the only one that struggles to find the balance. I'm forever lecturing my friends that diets are a load of rubbish and to stick to a healthy balanced diet and regular exercise. Yet I can have days of binging on anything and everything I lay my eyes on then the next eat nothing until 5pm.
As women, we are recommended to consume 2000 calories per day. Of those 2000 calories, 45g protein, 300g carbohydrates (90g sugar), 70g fat (20g sat, 50g unsat), up to 5g salt and 5 portions of fruit and vegetables. Without taking into consideration lifestyle choices, such as exercise and the level of activity involved in your job, this is a 'general' guideline. But I wonder how many people would know what 45g of protein looks like.
Forget measuring out your portions, I'm sure no one has time for that. So here are a few recommendations on how you can subconsciously make a small effort to reaching some kind of balanced healthy everyday diet.
1. Exercise. And that doesn't mean a painful half hour run on the treadmill. Any exercise will do, as long as it gets your heart pumping. It is crucial to keeping the skeleton healthy and joints moving. Give some time to finding exercise you actually enjoy, it makes it much easier.
2. Step away from the white carbs. One of my New Years Resolutions, as they generally contain a higher level of salt and sugar and are more difficult for the body to process. Swap to whole meal or whole grain as they contain fibre, making you feel fuller for longer.
3. Drink water. Yet another New Years Resolution as it is every year. With it making up over 70% of our bodies, it should be a massive part of our everyday diet. Try drinking a glass of water when you think you feel hungry; studies have shown its very common for us to mistake thirst for hunger.
4. Break the fast. Breakfast is the most important meal of the day for a reason, it kick starts your metabolism and provides you with sufficient energy to go on with your day. Nutritionists advise it within two hours of waking up, containing calcium, protein and fibre, and little sugar.