#rise + shine A healthy, balanced diet is the consumption of a variety of foods from all food groups. On average males should consume around 2,500 Kcals and females around 2,000 Kcals per day. If we want to lose weight we should go into a calorie deficit or if we want to gain weight we need to consume more. Our body requires all nutrients to function properly, those being proteins, fats and carbohydrates, classified as macronutrients, and micronutrients, which are vitamins and minerals. Macronutrients are consumed in larger amounts than micronutrients. The requirements vary depending on age, gender, pregnancy, fitness activity and climate. The recommendations for macronutrients are 10-15% Protein, 30-35% Fat and 50-55% Carbohydrates of their total energy intake. This sample menu is for an average adult with standard daily requirements of all nutrients with no food intolerances, allergies or special requirements. The menu ensures all requirements are consumed in the following way: Carbohydrates are our main source of energy. These are included in every meal and always as whole grains or whole wheat for higher fibre. Fibre controls appetite as it fills you up and takes long to digest aiding weight loss; it also slows down the absorption of carbohydrates, thus managing blood sugar levels and it also helps with regular bowel movement. The average requirement is 30g per day for adults. Protein is needed for structure and repair and is also satiating. This is also split into every meal: breakfast in the form of almonds and peanut butter, lunch in the form of chicken, and dinner in the form of salmon as well as cottage cheese and greek yoghurt as snacks. Fats are important for transporting vitamins and insulation, needed in moderation and mainly consumed in olive oil and salmon. Fruit is high in vitamins and are full of antioxidants. One should aim for 2 portions per day.
028
