It isn’t always easy to maintain a healthy and balanced eating program. We lead busy lives and often meal times get pushed to the back of our minds. Here are a few tips that may help you.
It is important to include protein in each main meal. Meat, chicken, fish, seafood, legumes, eggs and dairy products. Remember if you combine Chick peas and brown rice you get a complete protein comparable to meat or dairy foods.
3 to 4 cups of fresh vegetables each day is recommended for good health, and vibrant energy. Try to keep the heavier starchy vegetable to one or two serves a day.
Limit fruit intake to 3 pieces of fruit a day. Fruit is great for that in-between snack.
Keep your carbohydrate intake to 2 serves a day. 2 slices of bread and a serve of rice, or pasta, or cereal will give you the carbs you need for the day. It is good to keep your carbs to the earlier part of the day, to give you the needed energy to keep going!
Have nuts and seeds as snacks throughout the day. This is a good way to get some good healthy fats into your diet, and to help keep your blood sugars stable throughout the day.
Fats & Oils
We need fats in our diet. Have around 2 tablespoons daily, either as cooking or as a salad dressing.
Drink water, tea, herbal teas. They all count and will hydrate you. Drink what is comfortable for you, drinking only when you are thirsty. Remember you do get a lot of water from vegetables and fruits.
We do need some salt each day. It is a vital nutrient that is required for the nervous system and for muscle stimulation. Around a half teaspoon is required for your body to function optimally.
Enjoy your food. Eat out one or two meals a week. Eat what you want, and then for the rest of the week, you can remain mindful of what you are consuming, and take care of your body. It is, after all, the only one you will ever have!