Find out how much carbohydrate, protein and fat you should be eating and when. Choose wisely for a healthy diet that keeps you full around the clock...

food, salad, and healthy image

Women have different daily nutritional requirements to men and, below, our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health. But what exactly is meant by a 'balanced diet'?

#Reference Intakes (RI)

Nutritional needs vary depending on 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, moderately active adult 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.

Men Women
Energy (kcal) 2500 2000
Protein (g) 55 50
Carbohydrates (g) 300 260
Sugar (g) 120 90
Fat (g) 95 70
Saturates (g) 30 20
Salt (g) 6 6

Perfect portions

Numbers and figures are all very well but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalise your portion sizes with our handy guide.

Foods Portion size

Carbs like cereal/rice/pasta/potato (include 1 portion at each main meal and ensure it fills no more than ¼ of your plate) > Your clenched fist
Protein like meat/poultry/fish/tofu/pulses (aim to have a portion at each meal) > Palm of your hand
Cheese (as a snack or part of a meal) > 2 of your thumbs
Nuts/seeds (as a snack or part of a meal) >1 of your cupped hands
Butter/spreads/nut butter (no more than 2 or 3 times a day) >The tip of your thumb
Savouries like popcorn/crisps (as a snack/treat) > 2 of your cupped hands
Bakes like brownies/flapjacks (as an occasional treat) > 2 of your fingers

Breakfast

Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you'll be revving up your metabolism and because protein keeps you fuller for longer, you'll eat fewer calories the rest of the day.

food, eggs, and healthy image

A protein breakfast needn't take any longer to prepare. Top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time, enjoy an omelette or frittata.

Mid-morning snack

Many people find eating little and often helps them manage their blood sugar levels. This doesn't mean they eat more but instead spread their day's intake evenly throughout the day. Make every snack count with nourishing options that supply both the 'pick me up' you need while topping up your five-a-day.
Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana, or have a tasty dip with veggie sticks.

bread image

Lunch

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you're more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high-fibre wholegrains that help you manage those afternoon munchies.
Opt for an open rye-bread sandwich topped with salmon, chicken or lower fat dairy as well as plenty of salad, or choose wholegrain toast topped with baked beans.

food, salad, and healthy image

Mid-afternoon

Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds provides protein and healthy fats to keep you satisfied till supper.

almonds, banana, and berries image

Dinner

Don't curfew carbs. They're low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats, the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats along with protein overnight for regeneration and repair, important for maintaining healthy skin and hair.

Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from linseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.

beauty and vegatables image

I hope u like it.