J.8/ Eating a Balanced Diet
Have you tried all the tricks to feel fuller for longer, follow all the different diets that come and go? There’s no magic pills to eating well just knowledge and working out what is right for you.
What to eat can be really confusing, information always changes on what you should and shouldn’t do. The key is to find out what works best for you as an individual not following a set diet, because we’re all different that means what we eat should be individualised as well. What to eat also depends on your goals, do you want to gain weight, develop muscle mass, lose weight or maintain your weight, how much movement do you have in your day etc. Routine and day to day life should also be taken into consideration, do you have a stressful job and crave caffeine or something sweet in the afternoon, do you not get time to eat a decent meal while at work. Merely following a fad diet doesn’t take into account what you need on a individual basis.
Depending exactly on your goals and your routines will determine the personalised adjustments to your diet. There are some basic tips for a balanced diet that most will benefit from, unless you’ve got an intolerance or have very specific diet needs. Some basics are eating seasonally, this will ensure you’re eating foods that are high in nutrients and that haven’t been in transport long. Eating an adequate amount of protein with every meal will help you feel fuller for longer, balance out your blood sugar levels and help with muscle tone. Protein is something that is important all through life and your needs will change through each stage, whether is it animal protein, non animal sources, dairy, or even protein powders. Eat enough fats in your diet, fat will provide your body with long lasting energy, is brain food and will satisfy your hunger, fats can be salmon, avocado or eggs. Carbohydrates should not be feared, it is important to make sure you’re eating enough carbohydrates as that’s where we make our fast energy from. Carbohydrates that are great include brown rice, sweet potato, quinoa, wholemeal/rye bread or oats. Combining each of these components is a good start to making a meal or snack because it will ensure that you wont be hungry straight away and will sustain your energy levels.
Getting a customised diet plan can be really helpful for some people who find it hard to achieve their goals, or who want to make sure they’re doing the right thing and want some extra guidance. Diet plans are also helpful if you need to have structure with what you eat and require a detailed meal plan. Planning out what meals and snacks you’ll make for the week is a great way to make sure you don’t get caught out with being tempted by takeaway or snacks that don’t provide much nutritionally. Make your food exciting, no one wants to eat brown rice, broccoli and chicken every single night, healthy food can taste great you just have to plan out your recipes. Ensure you’re eating enough calories as well, too often I see people who aren’t eating enough during the day and then binge when they get home from work, a protein filled snack such as a protein shake, yoghurt with fruit or an egg can help prevent hunger between meals. It’s also important to treat yourself every now and again, it’s okay to eat chocolate or have pizza, otherwise you’ll end up binge eating these unhealthy foods if you constantly say no to them.
Overall what to eat can be daunting, that’s where I come in, I can personalise a diet plan just for you, give you meal ideas and help you reach your goals. I can also help with food intolerances, if something you’re eating is causing you to feel bloated or unwell I can help you discover what could be upsetting you and help heal your gut.
