A balanced diet needs to include foods from all different groups, fruit, vegetables, grains, carbohydrates, protein, and dairy. Protein gives you a slower release of energy and helps you to develop and strengthen muscles. You also need carbs to burn for energy, otherwise, your body can only burn fat and protein which won’t be enough to fuel you for the day. Get plenty of vitamins and calcium as well. 

Protein

It’s advisable to spread this out over the course of the day, so avoid eating all your protein in one go. Try to ration it out evenly over all your meals and to vary the types of protein that you eat. Animal products including meat, red and white, and dairy products such as eggs, milk, and yogurt all are complete sources of protein. There are vegetarian options as well such as soy and edamame beans. Try to include your rice and grains, beans and pulses. Make sure you get a combination. Proteins can help you with muscle development. If you need an additional supplement, try prohormones uk

Carbs

There are two types of carbohydrates, simple and complex. Simple carbs will give you a quick energy boost and are useful to eat before exercising for example. Foods that contain simple carbs are bananas, white bread, pasta, dried fruit, and choco milk. A good, light breakfast idea is white toast with jam or honey for example. These are ideal if you wake up early to exercise before work and need a light energy boost. Noodles or pasta, on the other hand, are a better option for dinner as it can take longer to digest. Be sure to combine with protein and vegetables to make a balanced meal. Have a look at some quick and easy carb and protein combos.

Fiber

Fiber is vital for your digestion and it can help with weight loss. It’s made up of the part of the plant that we can digest. It helps to lower cholesterol and blood sugar as well and prevent constipation. Foods that are high in fiber include wholemeal grains and cereals, beans and pulses and certain fruits and vegetables

Vitamins and Minerals

Make sure you get enough iron which is important for making red blood cells, and you can find it in things like meat, poultry fish and beans. Vitamin A is essential for maintaining your immune system, vision, and general growth and development. This comes from carrots, sweet potatoes, spinach, and kale. Vitamin B12 which is essential to your DNA, can be found in meat, poultry, and fish. Vitamin E which you need to strengthen your body’s natural defenses, and skin and eyes, you can find in nuts, seeds, and vegetable oils. 

Calcium

This is good for bones and teeth. It also helps with regulating muscle contractions and your circulation. You can get a good source of calcium from dairy products like milk, yogurt, and cheese. If you don’t eat dairy, you can also find it in dark, leafy vegetables, beans and peas. 

By Erica Buteau

Change Agent. Daydream Believer. Maker. Creative. Likes love, peace and Jeeping. Dislikes winter, paper cuts and war. She/Her/Hers.

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