Saturday, August 27, 2016

Wanna be a healthy person, follow the diet

Men have different daily nutritional requirements to women, and below our nutritionist has offered guidance and recipe ideas for men seeking a balanced diet for good health - but what exactly is a 'balanced diet'? It's a term we hear time after time - but how many of us actually eat a 'balanced diet'?
The Eatwell Guide sets out to define the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow like getting a minimum of 5-a-day fruit and veg, including wholegrains 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 Intake (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.


Reference Intakes (RI)



  • Energy (kcal) 2000

  • Protein (g) 50

  • Carbohydrates (g) 260

  • Sugar (g) 90

  • Fat (g) 70

  • Saturates (g) 20

  • Salt (g) 6

Perfect PortionsPortion sizes



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

  • Proteins 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

  • Scrambled omelette toast topper Breakfast

Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism - if you do exercise first thing a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat, other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means you stay fuller for longer so you'll tend to eat fewer calories the rest of the day.

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