For a healthy diet eat 3 meals a day, breakfast being the most important.
Also eat 2/3 snacks i.e. Nuts and fruits; this will keep your metabolism working
well throughout the day.
Try to reduce processed foods and white carbohydrates (white bread, pasta, bagels) as
these foods have a high sugar and salt content and very little nutrient value.
Eat your food slowly, chew it all well as this stimulates enzymes in the mouth which help
with digestion. When you eat fast the digestive system reacts negatively and can cause
digestive problems such as bloating or constipation.
In your total food consumption you should take in 55% of your calories from
carbohydrates, 30% of calories from fats and 15% of calories from protein.
Water is an essential part of the diet. Since we cannot store it your body needs a
constant supply, 1.5 to 2.5 litres a day depending on activity. (Keep a bottle to hand and
drink throughout the day).
Carbohydrates are the body’s main energy source. Eat good complex carbohydrates
that release energy slowly throughout the day, this will help sustain high energy levels
and avoid slumps, i.e. porridge, basmati rice, sweet potatoes, wholegrain cereals
If you’re active and exercise regularly you need good quality protein for growth and
repair of the muscles. Oily fish, chicken, turkey, lean organic red meat and eggs are
all a good source of protein.
Fats are essential for good health, Polyunsaturated and monosaturated are the best fats. Olive oil
rapeseed and sesame oils help protect against cardiovascular disease. Also, fish oils are
great for the immune system, cell structure and brain function.