How To Get Balanced Diet For Woman

What exactly is meant by a balanced diet? It is different types and rules of foods we should be eating. Rules such as getting low-sugar dairy foods, pulses and beans and less red meat while running for low-fat.

Nutritionist argue that Nutritional needing depends on your activity levels, size, age, and also sex. Women have different daily nutritional requirements to men. Daily amounts recommended for an average person to achieve a healthy, balanced diet.

What you need is Reference Intake (RIs) to achieve a balanced diet. The RIs available for fat, saturates, sugars, salt, carbohydrate, protein. The Ris for salt, sugar, saturates and fat on maximum amounts, while  for carb ohydrateand protein intake you should aim to meet each day. 

Here Reference Intake recommended by nutrionist for woman and men

Food                                        Men                 Woman

1.Salt in gram                          6                      6

2.Saturates (g)                        30                    20

3. Carbohydrate (g)                350                  200                 

3. Fat (g)                                  95                    70

4. Sugar (g)                             120                  90

6. Protein (g)                           55                    50

7. Energy (kcal)                       2500                2000

Perfect Portions

You can personalize the portions of food by handy guide to get the right serving size. It’s also related to numbers and figures

Food                                        Portion size

-Butter   & Spreads                             tip of your thumb

-Bake such as brownies/flapjacks       2 of your fingers

-Savouries like popcorn/crips              2 of your cupped hands

-Protein like meat/poultry/fish            Palm of your hand

-Carbs like potato/pasta/rice/cereal     Your clenched fist

                                               Potatoes. (pixabay)

Breakfast

Breakfast with protein will start your metabolism. So you can choose dairy, lean ham, eggs and salmon. Beside it’s will revving up body metabolism, With this kind of breakfast, you’ll keep fuller for longger and fewer calories to eat in the rest of  your day.

Eventually, the preparation in breakfast with protein take no longer time. Use your morning toast top with a scrambled egg, some lean ham, slice of smoked salmon. Remember, breakfast playing key role in maintaining a healthy weight.

If you skip your breakfast in the morning, you’ll will choosing wrong foods later in the day and will influence your blood sugar off on a roller coaster.

Lunch

A mix of lean protein and starchy carbs able to become source of your lunch. The key is to choose carbohydrate that produce a steady rise in blood sugar, it means it’s going to help you if you go to high fibre whole grain and pass on sugary ‘white’ foods

There are another option for lunch such as chicken, low-fat dairy, plenty salad, whole-grain toast topped with baked beans and rye-bread sandwich topped with salmon.

                                               Sardines.

 

Dinner

For your dinner needs, choose carbs and do not make curfew on it. Combine carbohydrate with several healthy essential fats that you can find in salmon, sardines, mackerel, nuts, seeds and their oils.

Try to fill your plate with variety of colorful vegetables or salad in half size. Than full filing your plate with a flax seed, rapeseed oil and and meat, beans and fish with wholemeal pasta, quinoa and brown rice.

Source:www.bbcgoodfood.com/

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Ditulis oleh mulyadi pada tanggal Friday, February 3, 2017