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How can you make sure you are eating a balanced,
filling and nutritious plate at every meal?
Think of your plate divided into different food groups -
protein, carbs, fat and fruit and veg.
Protein: David Wiener, training and nutrition specialist at
AI-based lifestyle and coaching app Freeletics, told The
Sun: "Aim for one to two palm-size portions of lean
protein in each meal.
"Protein includes meat (chicken, turkey, pork, beef),
beans, peas, lentils and fish.
The NHS Eatwell Guide says to choose lean cuts of meat
and mince, and eat less red and processed meat like
bacon, ham and sausages.Aim for at least two portions
(two x 140g) of fish every week, one of which should be
oily, such as salmon, sardines or mackerel.
Carbs: Carbohydrates should make up about a third of
your plate, or a fist-sized portion.
The Eatwell Guide says: "Choose higher fibre or
wholegrain varieties, such as wholewheat pasta and
brown rice, or simply leave the skins on potatoes.
"There are also higher fibre versions of white bread and
pasta.
"Starchy foods are a good source of energy and the main
source of a range of nutrients in our diet.
"Fat: Generally the advice is to think of fat like a
thumb-sized amount on your plate.
The Eatwell Guide says: "Remember all types of fat are
high in energy and should be eaten in small amounts.
"These foods include chocolate, cakes, biscuits, sugary
soft drinks, butter, ghee and ice cream.
"They're not needed in our diet, so should be eaten less
often and in smaller amounts."But a small amount is still
essential for the diet.
Try and eat more unsaturated fats (avocado, nuts, olive
oil), which are healthier than saturated fats (butter, hard
cheese, sour cream).
Fruit and veg: David says: "Make sure you also get lots of
colourful fruit and vegetable carbohydrates too.
"Aim for at least five of these portions a day.
"One to two fist-sized portions of fruits and vegetables
with every meal is generally recommended.
"Fruit and veg can be fresh, frozen, tinned or dried. You
can roast, boil, steam or grill veggies.
https://www.thesun.co.uk/health/31144102/ancient-genes-carbohydrate-strachy-food-cravings-diet-study/