How to
balance your diet without meat
If you’re vegetarian or simply want to cut back on meat, make sure you’re getting all the nutrients you need with our easy-to-follow guide words KERRY TORRENS
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The Eatwell Guide defines the different types of foods we should be eating, and in what proportions. The guide explains some simple rules to follow, like getting a minimum five-a-day of fruit and veg, eating wholegrains, and choosing more beans and pulses while opting for lower fat, lower sugar dairy (or dairy-free alternatives). But that’s not the whole story. How much should you be eating, and is there an ideal time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
REFERENCE INTAKES (RI)
The RIs are benchmarks for the amount of energy (kilocalories), fat, saturated fat, carbohydrate, sugar, protein and salt that an average moderately active adult should consume each day. The RIs for fat, saturated fat, sugar and salt are maximum daily amounts. There is no RI for fibre, although health experts suggest we have 30g a day. Don’t forget that we are all different, with varying needs for energy and nutrients, so this information is for guidance only.
ENERGY
(Kcal)
PROTEIN
(g)
MEN
WOMEN
2500
2000
55
50
CARBS
(g)
300
260
SUGAR
(g)
120
90
95
70
30
20
6
6
FAT
(g)
SATURATES SALT
(g)
(g)
WHAT’S THE PERFECT PORTION?
Numbers and figures are all very well, but using your hand is an easy way to calculate the ideal portion size for you, as advised by the Eatwell Guide.
We should all aim for at least five portions of fruit and vegetables a day.
50 BBC Good Food Middle East June-July 2020
Carbs like cereal, rice, pasta or potatoes (include a portion at each main meal, and ensure it fills no more than a quarter of your plate)
Your clenched fist
Bakes like brownies or flapjacks (as an occasional treat)
Two of your fingers
Photographs TONGRO IMAGES INC/GETTY IMAGES
egetarians enjoy a diet of grains, pulses, nuts, seeds, vegetables and fruit, with some also choosing to include dairy products, such as cheese (made using vegetable rennet) and eggs. Studies suggest that a plant-based diet like this can be a healthier way to eat, with fewer reported cases of obesity, heart disease and type-2 diabetes. Typically, a varied vegetarian diet contains less saturated fat and more folate, fibre and antioxidants. Plus, as a vegetarian, you’re more likely to exceed the recommended daily intake of fruit and vegetables.
