Yes we all know how important it is to eat the right
things, but here at BIGDOG we also know how difficult it can be to
eat right when you are on the go.
We know that, like us, you won't always eat the right things
every day, but if you balance the bad things with the good stuff
the rest of the time then a healthy diet is possible.
A balanced diet will give your body all of the nutrients you
need to stay fit and healthy, and will naturally cut out the excess
fats, sugars and salts that can sabotage your fitness goals.
According to the British Nutrition Foundation,
you should be looking to keep to the following basic
guidelines:
- A third of your daily food intake to be bread, cereal or
potatoes.
- Eating 5 different fruits and vegetables per day.
- Consuming 2 - 3 servings of milk or dairy per day.
- Sensible portions of meat, fish or alternatives, including 2
servings of fish per week.
- A serving or less of fatty or sugary foods per day, including
sugary drinks.
- Drinking at least six glasses of water per day, and more when
you are active.
Have snacks like chocolate and biscuits, but only occasionally
and be aware of how many calories and how much fat they
contain.
Counting Calories
You don't need to count every calorie you eat - who's got the
time for that? - but having a general idea is useful. To get a
rough idea of how many calories you should be taking in, look at
the following chart.
|
General Daily Calorie
Requirements
|
|
1,600 calories
|
Number of calories needed for many sedentary women and some
older adults.
|
|
2,200 calories
|
Number of calories needed for most children, teenage girls,
active women, and many sedentary men. Women who are pregnant and
breastfeeding may need somewhat more.
|
|
2,800 calories
|
Number of calories needed for teenage boys, many active men, and
some very active women.
|
This chart only offers three general ranges, so keep in mind
that your personal daily requirements might fall somewhere between
two that are listed. Remember, everyone is different. Caloric
intake will vary depending upon your age, sex, size, genetics and
level of activity.
Some people try to eat healthily by "eating the rainbow." They
try to choose fresh rather than pre-packaged foods, and make sure
that they eat lots of different colours. This can really help you
naturally eat a variety of vitamins and minerals each day.
Getting and staying fit and healthy is a lifetime commitment.
Nobody is saying it's easy but you will feel happier, have more
energy and be able to enjoy your life more!
Why not check out our article on getting fit here.