With so much conflicting information regarding what we should eat, it can all seem so daunting and confusing, that we end up being unclear about what is a healthy or not. Do we include carbs? How much protein is enough? What are good fats? Topped with all the labelling – carb free, fat free, sugar free, gluten free, it’s all too much – what are we supposed to consume, filtered air!!
For me it is simple, a healthy diet consists of a variety of fruit, vegetables, protein and carbohydrates. That’s it!
1. Fruits and Vegetables provide an array of vitamins and minerals to help us to stay well, feeling and looking our best. These should include a variety of different coloured fruits, salad and vegetables including fresh, tinned, frozen, juiced or dried (1 handful) and at least 5 a day.
2. Carbohydrates provide us with fuel or energy throughout the day as they are broken down into sugar once digested. Consume complex carbohydrates or low Glycemic Index food such as wholemeal as it slower to digest, keeps you fuller for longer, contains fibre and doesn’t cause you to have sugar spikes which may leave you tired or reaching for sugary snacks to compensate.
Use white potatoes sparingly and please remember carbohydrates are in virtually everything, so go easy especially if you are less active.
3. Protein such as meat, fish, beans or pulses help repair your tissues, muscles, regulate your cells and support organ functionality. The recommendation is at least 2 portions of oily fish each week (e.g. mackerel, sardines or tuna) and less red or processed meat.
This is also confirmed by the UK government guidelines issued via The Eatwell Plate.
1/3 of your plate should contain fruits or vegetables, 1/3 carbohydrates and the other 1/3 split between Protein, Fats, Dairy and Processed food, not at every meal but balanced over the course of a day or even a week.
Personally, I don’t feel there is a problem in the consumption of dairy, fat or processed/sugary food and actually believe that it’s the over use of these food groups which is the problem, leading to weight gain, obesity and other health issues.
When you look at your plate throughout the day what food groups do you see more of? Are there more ways you can include more fruit and vegetables? eg. juices, sauces, smoothies.
For me, the above 3 food groups (Fruit& Veg, Carbohydrates & Protein) are the key staples to a balance and healthy diet. But due to our modern and convenience eating we tend to over-indulge in one food group such as quick & easy processed food at the expense of other healthy alternatives. Balance and Variety are Key.
There is nothing specifically wrong with having a bowl full of pasta topped with cheese, but if what you have eaten for breakfast and dinner only contains sugar or carbs, then where is the balance or variety? Combined with the fact that you may have done little activity during the day to burn off those calories, you are either piling it on or keeping it there!
Last bits of advice…
- Try to stay away or reduce sugary drinks in between meals, as the body processes these differently, including fruit juices, limit them to no more than 1-2 a day due to the high sugar content. If in doubt eat your fruit, don’t drink your calories, eat them!
- Be careful of your snacking as these can add up too, as well as eating left overs from other people’s plate, including children. Stick to your portion size (i.e. an adult hand size).
- Lastly, remember the way you cook your foods will also make a difference so limit frying your food and steam, grill or oven cook more.
It’s that simple! Enjoy healthy and nutritious food to fuel body, keep you well, healthy and fit. Ask you plate what can you do for me?!
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