When are the best times to eat carbs, protein and fat, what should your portion size be and what are your guideline daily amounts? Choose wisely and you can eat healthily around the clock…
Men have different daily nutritional requirements to women, and below our nutritionist has offered guidance and recipe ideas for men seeking a balanced diet for good health – but what exactly is a ‘balanced diet’? It’s a term we hear time after time – but how many of us actually eat a ‘balanced diet’?
The Eatwell Guide sets out to define the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow like getting a minimum of 5-a-day fruit and veg, including wholegrains and choosing more fish, poultry, beans and pulses, and less red meat, while opting for low-fat, low-sugar dairy foods. But that’s not the whole story – how much should you be eating and is there a best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
Reference Intake (RI) – the new term for Guideline Daily Amounts (GDAs)
Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight. The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre although health experts suggest we have 30g a day.
Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:
|Carbs like cereal/rice/pasta/potato||Your clenched fist|
|Proteins like meat/poultry/fish||Palm of your hand|
|Savouries like popcorn/crisps||2 of your cupped hands|
|Bakes like brownies/flapjacks||2 of your fingers|
|Butter & spreads||The tip of your thumb|
Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism – if you do exercise first thing a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat, other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means you stay fuller for longer so you’ll tend to eat fewer calories the rest of the day.
If you’re short of time in the morning a protein-rich breakfast needn’t take any longer. Top your morning toast with a couple of slices of smoked salmon, some lean ham or some scrambled eggs and when you do have a little more time enjoy an omelette, frittata or our version of the full English.
Protein breakfast recipes:
Scrambled omelette toast topper
One-pan summer eggs
Flash-fried smoked salmon & egg bagel
Ultimate makeover full English
Full English frittata
Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often but you need to make every snack work for you. That means choosing snacks which satisfy your energy needs plus supply extra benefits like topping up your five-a-day.
Try peanut butter and banana on crackers or opt for creamy avocado with slices of turkey.
Energy giving snacks:
Peanut butter & banana on toast
Turkey & avocado toast
Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy so you’ll suffer from mid-afternoon slumps if you cut them out. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary ‘white’ foods and going for high fibre whole-grains, which help you manage those afternoon munchies. Whole-grains like rye, wholewheat and barley keep you satisfied for longer – in fact studies show rye bread keeps blood sugar stable for up to 10 hours – a sure way to dampen those mid-afternoon energy crashes.
Opt for an open sandwich topped with lean beef or pork, salmon, turkey or chicken with plenty of salad or toast some whole-grain bread and enjoy with baked beans.
Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Open chicken Caesar sandwich
Open turkey BLT
For many it’s not sugar so much as salty, savoury foods they crave in the afternoon. If this sounds like you forget the crisps and opt instead for spiced nuts, seeds and savoury popcorn or enjoy low-fat cream cheese on crackers.
Savoury afternoon snacks:
Spicy seed mix
Sweet & spicy popcorn
Scandi cheese & crackers
Don’t curfew carbs, they’re low in fat, fibre-rich and help you relax in the evening. Combine them with healthy essential fats which your body can use overnight for growth and repair. You can get these healthy fats from oily fish like salmon, trout and mackerel as well as nuts, seeds and their oils.
Fill half your plate with a riot of colour – choosing from a wide variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with a serving of brown rice, quinoa or wholemeal pasta.
Healthy dinner recipes:
Spicy Cajun chicken quinoa
Lime-cured pork chops with black bean, corn & quinoa salad
Zingy salmon & brown rice salad
Thai salmon noodles
By nutritional therapist Kerry Torrens.