HOW TO BALANCE YOUR DIET

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

Vegetarians 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.

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)

CARBS (g)

SUGAR (g)

FAT (g)

SATURATES (g)

SALT (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.

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)

MEN

2500

55

300

120

95

30

6 WOMEN

We should all aim for at least five portions of fruit and vegetables a day.

50

260

90

70

20

6

Bakes like brownies or flapjacks (as an occasional treat)

Your clenched fist Two of your fingers

2000

Fats such as butter, spreads or nut butter (no more than two or three times a day)

The tip of your thumb

2of your thumbs Cheese (as a snack or part of a meal)

Savouries like popcorn or crisps (as a snack) Two of your cupped hands

Nuts or seeds (as a snack or part of a meal)

One of your cupped hands The palm of your hand Protein like tofu, beans and pulses (aim to have a portion at each meal)

WHAT YOU SHOULD BE EATING AND WHEN

BREAKFAST LUNCH

A protein-based breakfast is a filling At lunch, aim for a mix of protein from beans, peas, nuts, and sustaining way to start the day. grains, or dairy or dairy-free products, combined with Eggs provide a good balance of starchy carbs. Without carbs, you’re likely to suffer that quality protein and fat, plus the yolks mid-afternoon slump. The key is to choose types that are a useful source of vitamin D, produce a steady rise in blood sugar – avoid sugary which we need for strong bones ‘white’ foods and go for high-fibre wholegrains instead. and teeth. We need some fats in our diet, but the focus should be

Protein slows stomach emptying, on the right type of fat. Not only is fat a source of energy, keeping you fuller for longer. If you it helps us absorb fat-soluble vitamins including vitamins prefer cereal or porridge, add some A, D, E and K. Vegetarian diets tend to be lower in nuts and seeds and finish it off with saturated fat, but some plant foods, like coconut and palm a dollop of natural yogurt. oils, are high in saturates. Heart-friendly mono-unsaturated

Many people think vegetarians fats are found in avocados and olive and cold-pressed are at risk of being low in the mineral rapeseed oils, while nuts and seeds supply heart-friendly iron, but there are plenty of plant polyunsaturates, including the omega-3 variety. foods that are good sources, along with fortified breakfast cereals, DINNER muesli, wholemeal bread and Don’t curfew carbs. They’re low in fat, fibre-rich and help pumpkin and sunflower seeds. you relax in the evening, plus they’re filling, which means Eat these with a small glass of fruit they’ll get you through to breakfast. Combine them with juice that’s rich in vitamin C to some healthy essential fats, such as the ones you find in optimise your body’s iron uptake. nuts (especially walnuts) as well as seeds like pumpkin, For those who avoid dairy, choose and some protein from tofu, eggs or dairy. During the an alternative that’s fortified with night, your body will use the protein and these healthy minerals and vitamins, including fats for regeneration and repair, which is important for vitamin B12, vitamin D and calcium. maintaining healthy skin and hair.