Are you getting enough?
We're always hearing we should eat more of this, less of that but what are the actual scientifically proven guidelines for a healthy, balanced diet?
- Carbohydrates should make up 50% of total energy:
- with <5% coming from free sugars (those not naturally found in fruit or dairy products)
- and aiming for 30g/day fibre (this is ALOT - most adults in the UK get around 12-15g/day)
How to achieve it? Base your meals around starchy foods like bread, rice and pasta - choose wholegrain varieties where possible!
- Fat should make up 35% of total energy:
- with <10% from saturated fat (that in dairy, meat products)
- and <2% from trans fat (formed during the process of 'hydrogenation' of fats, which are sometimes used for frying or as an ingredient in processed foods - they're not very common in UK products so easy to avoid)
How to achieve it? Choose low fat eg. skimmed milk, avoid frying (grill/bake instead) and cut down your meat eating!
- Protein should be 15% total energy:
- choose lean cuts of meat, limit red and processed meats to twice a week
- eat at least 2 portions of fish per week (one oily)
- don't forget about non-animal sources like eggs, lentils and beans!
mouth-watering to share?