• Sat. Jun 15th, 2024

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How to make sure you’re eating a balanced diet

Helen is a qualified Nutritional Therapist who not only works with clients on a 121 basis helping them manage their health conditions, but she also gives talks to businesses, groups and organisations throughout the UK on the benefits of a balanced diet, debunking nutrition myths and explaining what the best foods are for getting all our nutrients.

One of the main topics that get’s people talking is around macronutrients, as most people have heard of these and there is lot’s of conflicting advice out there about them.  They are carbohydrates, fats and proteins. But do we know how much of each we should be eating and where to get them from?

Protein – These are the building blocks of everything within the body and we need them to grow and repair our muscles, hair and nails among other many other functions within the body.  We should be getting around 30% of our calories from protein which on average is around 75g per day.

Good sources of protein are: Nuts & seeds, lentils, beans, wholegrains, vegetables, tofu, tempeh, dairy, eggs, fish and meat

Fat – although many people think you should avoid fat that’s just not true.  You want to cut back on saturated fats such as fatty meats, biscuits, cakes, cream, cheese, processes meats (burgers & sausages) and chocolate but there are many good fats that you need in your diet.  The good fats are essential for being able to absorb certain vitamins and are also needed for brain function and hormone production.

Good sources of fat are: Nuts, seeds, oily fish (salmon, mackerel, anchovy, sardine, herring), avocado, olive oil, eggs, full fat yoghurt

Carbohydrates – these are needed as the bodies main source of energy and are broken down into glucose.  The right ones also provide a good source of fibre to support our gut health.  We want to avoid the simple carbohydrates which break down into sugar really quickly such as white bread, pasta, biscuits, jams and fruit juice as the will cause sharp spikes in our blood sugar levels.  Instead we want to be eating more of the complex carbohydrates which take longer to break down so don’t spike our blood sugar, provide fibre and keep us feeling fuller for longer.

Good sources of carbohydrates: Beans, chickpeas, wholegrains (brown rice, bread, pasta), lentils, fruits and vegetables.

One of the best ways to ensure you are getting a balanced diet is to eat a wholegrain diet with plenty of fruits and vegetables.  Not only do fruits and vegetables contain carbohydrates, protein, and some of them fat, they are also essential for getting all the vitamins and minerals we need to nourish our bodies.  So remember to get your 5 a day as a minimum, your body will thank you.

Helen has worked as a Nutritional Therapist for a number of years helping to educate people around the power of food.  She has helped many clients manage their health conditions and make their journey to healthier happier lives through making changes (often simple) to their diet and lifestyle.

If you want to know more about Nutritional Therapy and how it can help you or your group or organisation then please get in touch.

You can contact helen at:

For London:  https://nutritionist.london

For rest of UK: https://hjnutritionist.co.uk

Facebook: https://www.facebook.com/hjnutritionist