The Blue Tree Clinic’s resident nutritionist talks healthy eating for the mind….A balanced diet is crucial for our body and organs to work effectively. If you don’t get adequate micronutrients (vits & mins) and macronutrients (carbs, proteins and fats) from your diet you will be more prone towards illness, disease, infections and fatigue.So what exactly is a balanced a diet, fundamentally, it depends upon your body and its daily needs and requirements but generally, if you follow these rules you can be sure you’re on the right track:
Fill you plate with…..
- Protein – Ensure you have protein at each meal, your body requires 0.5-1g per kg of body weight. E.g. 60kg women will need at least 60g of protein a day.
- Carbohydrate – Add a portion of healthy carbs to each meal, your brain has a blood brain barrier, which means it can only untilise carbs for fuel, not protein or fats. Healthy sources are; Quiona, Pearly Barley, Brown Rice and Buckwheat.
- Fats – Fat has been given a bad name in the past few decades all thanks to the 1950’s and the birth of the ‘low fat’ phenomenon. Avoid saturated fats from animal products and fill up on the healthy variety from oil fish, plants produce such as avocados, coconuts and nuts and seeds. Fats help the body to absorb certain nutrients and are a great source of some vitamins (A and D), also essential amino acids, which the human body is unable to produce on its own. Bodywise, they provide cellular structure and support.
- Micronutrients – Forget 5aDay, it’s now 7aDay and in some countries 10aDay! Variety is key here, the more colours you fill your plate with the wider the variety of nutritional benefit, ensure you have greens at every meal and add colour to them, for example, peppers, aubergine, tomatoes and carrots.