Women have different daily nutritional requirements to men. There are simple rules to follow but first let us have a guide on how much we are suppose to take every day to develop a balanced diet for women through this general guide:
Energy (kcal) 2500 2000
Protein (g) 55 45
Carbohydrates (g) 300 230
Sugar (g) 120 90
Fat (g) 95 70
Saturates (g) 30 20
Fibre (g) 24 24
Salt (g) 6 6
There should also be perfect potions. Here is a handy guide to finding the right serving size:
The Portion Size
Foods Portion Size
Carbohydrate like cereal/rice/pasta/potato the clenched of a fist
Proteins like meat/ poultry/ fish palm of the hand
Savouries like popcorn/crisps 2 of your cupped hands
Bakes like brownies(flap jacks) 2 of the fingers
Butter and spreads the tip of the thumb
Whatever you do never skip breakfast as this would set the blood sugar off on a roller coaster which means you will end choosing the wrong food later in the day. Kick the metabolism by including protein at breakfast. Choose from eggs, salmon, lean ham, or low fat dairy. Calories are easy to burn digesting protein rather than carbohydrates. So by making a protein breakfast it will be revving up the metabolism and because protein food it keeps you fuller for longer one has to eat fewer calories the rest of the day. It is easy to do protein breakfast. Just top the morning trait with scrambled egg, a slice of smoked salmon or some lean ham.
Suggested recipe for breakfast:
Scrambled omelette toast topper
One pan summer eggs
Flash fried smoked salmon and egg bagel
Full English frittata with smoky beans
Smoked salmon and mascarpone tortilla
Mid – Morning Snack –
The ideal way to manage the blood sugar levels is by eating little and often. But this does not mean you will eat more but instead spread your day’s intake evenly throughout the day. Oatcakes spread with peanut or almond nut butter and a banana.
Make the lunch rich in lean protein and starchy carbohydrates. Food rich in carbohydrates supplies energy. Without it one will suffer that classic mid-afternoon slump. Carbohydrates that produce a steady rise in blood sugar would be best. Which means going for high fibre whole grain could help those afternoon munchies.
Suggested lunch recipes:
Open mackerel sandwich with fennel slaw
Open chicken Caesar sandwich
Open cottage cheese and pepper sandwich
Salmon and chive bagel topper
What is best would be fruit. A handful of dried fruit combined with unsalted nuts or seeds provide protein and healthy fats to keep one satisfied till supper. Between chocolate or cereal bar against a handful of dried apple rings with a few almonds or walnuts one might as well choose a handful of dried apple rings with a few almond or walnuts. If one has an exercise class or a gym session planned for the afternoon dried fruit would be best because it is four times as sweet as its fresh equivalent It could energize a person. Stock low calorie nibbles to prevent one from reaching for a biscuit when one sometimes likes something sweet or crunchy.