A Balanced Meal plan
A major source of fuel for the body that is critical for daily functioning, including exercise.
- Whole grains, including whole-grain breads, pastas and cereals and brown rice
- Beans and legumes
Colourful fruits and vegetables also supply needed vitamins and minerals.
- Sweets and sugars because they have very little fibre, vitamins or minerals and tend to be high in simple sugars
Incorporate Good Carbs into Your Diet:
- Try filling half your plate with salads and vegetables
- Have fruits and veggies for snacks and use whole-grain breads for sandwiches
Fat has several functions in our daily diets.
- It helps maintains our brains and nervous system
- Helps absorption of fat-soluble vitamins
- Adds flavour to foods
- Keeps our eyes, skin, bones and nails healthy
Good Fats Come From:
- Fish and fish oil
- Olive oil
To Keep Fat Intake Down:
- Avoid fried foods
- Bake, roast, boil or steam your food
- Go easy on sauces, gravies, salad dressings, mayonnaise, butter and margarine
- Try low or non-fat versions of foods (e.g. milk, yogurt, spreads, salad dressings and snack foods)
Incorporate Good Fats into Your Diet:
- Have fish a few times a week
- Add a handful of nuts or some avocado to a salad
- Use olive oil sparingly in cooking
Vitamins and minerals support overall good health, vitality and healthy weight management. They are essential for the body’s normal growth and development.
Even minor deficiencies may cause damage. Poor diets, hectic lifestyles and exposure to pollutants mean you may need to supplement your diet with vitamins and minerals to reach your Recommended Daily Allowance (RDA).
Vitamins help us get energy from food and enable growth and repair of skin, bone and muscle.
There are 17 minerals such as calcium, iron and magnesium that we must consume from our diet because the body cannot make them.
Protein is the building block of all life and is essential for the growth of cells and tissue repair.
Key functions of protein include:
- Helps to build lean muscle mass and assist muscle recovery, contributing to better bone health
- Helps the immune system to function properly
Good sources of protein:
- Poultry and lean white meat
- Lean red meat
- Nuts and seeds
- Beans and pulses
Fibre helps keep the digestive tract healthy by providing bulk and decreasing the transit time in the gut.
Getting enough fibre is also important for bowel regularity and normal colonic function.
The recommended intake of fibre for adults is 24 g a day but many of us are not getting as much fibre as we need.
Try incorporating some of these good sources of fibre into your daily diet:
- Beans, pulses, legumes, whole-grain rice and pasta, whole-wheat bread, nuts, seeds and brans, vegetables and fruits