Women tend to have different nutritional requirements then men. They should look in for a balanced diet for good health.

According to me there are just simple rules to follow like receiving your five a day i.e. including three servings of whole grains and choosing fish over poultry and less red meat while opting for low fat dairy foods. But the whole story revolves around how much you should be eating and when is the best time to eat protein, carbs and fat?

Below are just few of the simple guidelines to follow for your essential 4-5 meals to make a complete balanced diet.

For breakfast, start your metabolism by including protein at this time. One can opt for eggs, salmon, lean ham or low fat dairy products like skim milk or yogurt, which contains probiotics for healthier gut so that there is no problem for digestion through out the day.

We tend to burn more calories by digesting protein than carbs so by kick starting your day with protein portions, it will keep you fuller for longer, you will eat fewer calories the rest of the day.

A protein-based breakfast should not take any longer to prepare – top your morning breakfast with a scrambled egg or a slice of smoked salmon or some lean ham with a multi grain slice of bread. When you have little more time, enjoy an omelet made from two egg whites with tomatoes, green bell peppers, green cilantro and a dash of black pepper to spike your taste buds for quicker digestion.

Remember!! Never try to skip any meal through out the day and breakfast counts for the most important meal since it sets your blood sugar off on a roller coaster, which means you might end up choosing wrong foods and this might also increase your need of bigger portion sizes like a big slice of cake or potato fries.

Mid Morning Snack

When you start your breakfast at 8:00 – 8:30 in the morning, by 12:00, your stomach starts grumbling for more food. Eating in small portions, right and often is the ideal way to manage your blood sugar levels – this does not mean that you will be eating more but spreading your day’s intake evenly through out the day.

Make every snack count with nourishing options of citrus fruits, berries with a glass of fresh coconut water or lemon water, which will keep you cool and salts would be balanced in just the right way for your basic requirement of your body. One can also pick sliced carrots, cucumber with dip as hummus.

Lunch can be made a mix of lean protein and starchy carbs. Carb rich foods supply energy and without them you’ll suffer that classic mid afternoon slump. The key is to choose carbs that gives a steady rise in blood sugar, which means avoiding white foods and going in for high fiber whole – grains, which help you manage afternoon munchies. For an Indian lunch opt for multi grain flour for chapattis and for those who are working or are engaged lunching out opt for an open rye /oat/ 7 grain bread topped with salmon, chicken breast slices with plenty of salads.

Mid Afternoon

Again satisfy that sweet craving and the need for energy with fruit and a cup of green /herbal tea or a handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper. Combining dry fruits with nuts helps stabilize the release of sugar keeping you energized for longer. One can stock fridge with plenty of low calorie nibbles like cherry tomatoes, grapes and vegetable crudités, which will prevent you from reaching cookies and cake tins.

Dinner

Don’t confuse yourself with carbs, choose for fiber dense, low in fat, which will help you relax in the evening. Combine them with healthy essential fats the ones you find in oily counters like salmon, mackerel and sardines as well as nuts, seeds. Fill half your plate with a colorful variety of vegetables or salad, drizzle with a dressing made from olive oil, lemon juice and add fish, beans with brown rice, quinoa or whole grain pasta.

Your Portion Size

Food		Portion Size
Carbs like cereal/brown rice/ whole grain pasta		Your clenched fist
Protein like meat/ poultry/fish		Palm of your hand
Savories like popcorn/crisp		2 of your cupped hand
Bakes like brownies/ flapjacks		2 of your finger
Butter and spreads		Tip of your thumb

For more information on seeds, e-mail the writer at info@wellnessbeyonddiet.com. She can also be contacted at 08427162181