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A BALANCED DIET

 

Healthy eating is essentially very easy.  You don’t need to count points, calories or grams, work out percentages or nutrient ratios.  You do however need to be organised, have plenty of the right types of foods readily available and plan in advance.  The most common problems we find with our clients is that during the day if they haven’t planned in advance and there is no other food source available then they will end up making poor food decisions through the need to eat rather than through choice. 

 

Basically speaking sweets, chocolate, crisps and other highly processed foods don’t have a roll to play in a typical healthy diet.  If you are trying to lose weight whilst still eating this type of food, you will become despondent very quickly.  For as well as giving you loads more energy, confidence, improving the condition of your hair and skin and helping digestion, wholesome foods also do one vital job.  They make you feel fuller for longer.

 

In a healthy, balanced diet I recommend you choose only one treat day a week to have a couple of the sort of foods you enjoy that aren’t particularly any good for you.

 

Alcohol should be a no no during the week but a few drinks on the weekend is fine.  Many people fall foul to the effects of calorie laden alcoholic drinks.  It is one of the most common ways to ingest more calories in to your diet than you need by drinking them.  Your body doesn’t have to break the calories down to use as energy as it does with foods and the slowing down of the metabolic rate through dehydration make this substance a real problem. 

 

You should be drinking at least 2 litres of water every day.

 

To make things easy I have created 3 lists.  You should choose any food from each list, eat a protein with carbohydrate and a portion of vegetables.  The lists are as follows: -

 

STARCHY CARBOHYDRATES  PROTEINS           VEGETABLES  
Pasta  Lean White Meats           Green Leafy Vegetables
Brown Rice  Fish  Carrots
Baked or Boiled Potato    Shell Fish  Broccoli
Oats  Egg Whites  Tomatoes
Whole Wheat Bread  Cottage Cheese  Onions
Corn  Low Fat Yoghurt  Mushrooms
Butternut Squash  Very Lean Meats  Peppers
Barley or Cous Cous  Semi or Skimmed Milk  Celery
Low Fat/ Sugar Cereals    Aubergine
Sweet Potato    Cauliflower

 

An example meal might be brown rice, chicken (baked in foil) and steamed broccoli.

  • Try to do any roasting or frying using a spray oil to minimise use or olive oil in moderation. 
  • Avoid adding high fat/sugar sauces.
  • Stick to 3 structured meals a day and use as wide a variety of fruits and vegetables as possible as mid morning/afternoon snacks. 
  • Avoid any pastries, pies or puddings.

The key to changing your eating habits is to phase all these guidelines in slowly over a couple of months. 

 

Try to get the hang of maybe just drinking water in week 1.  Then in week 2 you might decide to cut out pies, pastries and puddings and so on.  Remember this is not a diet, not something you should plan on doing for only a short period of time, this is a life changing eating plan which will keep you healthy well in to old age.

 

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