A healthy balanced diet is made up of carbs, proteins, fats, vitamins and minerals, but do we all get enough of these from our current diet?
It is recommended out total daily calorie intake should be made up of the following:
Fat – 30-35%
Protein – 15%
Carbs  – 50 – 55%

Proteins help your body grow and repair.  It is essential if you exercise a lot because it helps with muscle development and repair.  Make sure you are getting enough by including the following in your diet, meat fish and eggs and green leafy veg.  Nuts, and pulses are also a great source of protein.

Carbohydrates are split into two types, sugars and starches. Sugars refined carbs found in white bread, chocolate and biscuits.  They are less filling and have a higher calorie count. Starches are unrefined, and take the body longer to break down, therefore keep you fuller for longer.  Good sources of these are wholemeal bread, pasta and potatoes.

Fats get a bad press however there are good and bad fats.  We need the good fats to help our body function properly.  Eat plenty of nuts and seeds and swap your cooking oil to coconut oil or olive oil.  Avoid unhealthy fats found in higher fat dairy products, processed foods, pies and pastries. Avoid also trans fats that are found in most processed foods and takeaway foods and are the little monsters to blame for a lot of weight gain.

Vitamins and minerals. The most important are A B6 B12 C D E K and folic acid. A balanced diet that includes lots of fresh veg should provide you with all of these. If you know you are not getting enough, try taking  a good vitamin supplement to replace what  you are missing. Essential minerals include calcium, potassium, sodium and zinc and iron. These can be found in fruit, veg, fish and dairy products. If you are vegan you may be lacking in some of these so keep a special eye on your mineral intake.

Bev x