A healthy balanced diet is one that consists of all carbs, fat and protein. Ensure you are aiming for a diet that offers you plenty of stable energy that causes no blood sugar spikes and provides you with healthy fats for organ protection, hormonal transport throughout the body, lowers LDL (bad cholesterol) and increases HDL (good cholesterol) and lean protein to keep you strong and your muscles lean.
Ensuring you reduce your chances of developing high cholesterol, cancer, stroke, diabetes and more. It is important to choose the right foods with as little simple sugar as possible.
Base you meals and snacks around these foods below and watch your health improve, your natural body weight appear and even your mental improve for the better too.
- ALL Fruits
- ALL Vegetables
- ALL Nuts
- ALL Seeds
- Chicken, Turkey & Duck
- Oily Fish such as Salmon and Mackerel
- 2-5 eggs per week
- Chickpeas & Quinoa
Try to eat Organic as much as possible too
Recommendations for a healthy diet
By choosing a large variety of foods from within different groups will will add to the range of nutrients we consume.
Below is a list of the most important tips on healthy eating.
- Carbohydrates - eat predominantly complex carbohydrates as these are the body’s primary source of energy and supply the body with fibre, vitamins and minerals.
- Fruits and Vegetables - Aim to eat 5-7 portions each day as these contain lots of vitamins, minerals and fibre and come from the group of carbohydrates that we need for energy. When consuming lots of fruits and vegetables this will help to keep the digestive system healthy and clean, which helps to keep our overall health in optimal condition.
- Protein - Eat moderate amounts of protein and not so much from animal sources - these can cause a thickening of mucus on the lining of the intestines, which over time can begin cause various health problems and malnutrition. Protein from beans, pulses and cereals are naturally lower in fat and less expensive and much healthier.
- Sugar - Restrict the intake of food that contain sugar as often as possible. Check out the label on any packaged foods. 'of which sugars' will give you an indication of how many grams of sugar are in the product. 4g of sugar = 1 tsp of sugar!
- Fat - Avoid hydrogenated fat at all costs, these are man-made and found in almost all packaged/processed foods such as biscuits, pastries, chocolate, crisps, pre-packaged meat and cakes etc. Saturated fats found in meat and dairy products are said to increase the risk of heart disease so aim to replace these fats with mono-unsaturated and poly-unsaturated fats, these are found in olive oil, oily fish such as salmon and mackerel, avocados and some nuts and seeds.
- Fluids - Drink water often but don't gulp it in one. Drinking water regularly throughout the day keeps the kidneys active and constantly filtering toxins out of the blood that we build up daily. Herbal teas are great and will help the health of the gut whilst keeping the internal body warm. Black tea and coffee is ok in moderation, but if you over do this it can put more pressure on the adrenals - which we need to avoid.
- Salt - Reduce your salt intake. Excessive sodium in salt can cause high blood pressure in some people and can cause the kidneys to function not so well. The best salt to choose if any is Pink Himalayan Salt.
Health risks of poor nutrition
Poor nutrition can increase the risk of many health problems. Deficiencies in certain food groups can result in a lack of vitamins, minerals and essential fatty acids, each of which can cause a wide range of health problems. In general terms, poor nutrition can lead to increased risk of type 2 diabetes, high cholesterol, high blood pressure, heart disease, osteoporosis and some cancers.
A bad diet causes both physical and mental fatigue, slower problem-solving ability and decreased alertness and muscle response time. Nutrition affects the production of certain hormones, which when affected can cause have many negative health issues.
Eating too many calories will result in weight gain (obesity). Obesity contributes to a number of health problems, including high blood pressure, type 2 diabetes, coronary heart disease and osteoarthritis.
Eating too few calories due to a very low calorie diet or a clinical eating disorder can lead to lots of nutrient deficiencies and health issues. For women this can cause a loss of menstruation or heavy and irregular menstruals!