This month on nzgirl we’ll be bringing you everything you need to help revive, refresh and re-ignite your life! October is all about the great nzgirl Detox, click here for more...
Do you worry that you don’t have the right balance in your diet?With so much information about nutrition and so many different food choices, it can be confusing as to whether or not you are eating right...
Here is a simple guide with some practical information to help you keep your body in check and totally balanced!
The dietary recommendations are given as:
Nutrient
Percentage of daily energy intake
Carbohydrate
50-55%
Protein
11-15%
Fat
30-33%
- saturated & trans
No more than 12%
- monounsaturated
6-10%
- monounsaturated
10-20%
This is all very well, but how do you know how to get the right balance without sitting down with your calculator? Below is information on how to ensure you are getting the right balance of carbohydrate, protein and fat in your diet and tips to getting the right balance each day.
Carbohydrates Carbohydrates provide a good source of energy and fibre if the right types are chosen. The 1999 NZ Nutrition Survey conducted by the Ministry of Health shows that we currently get slightly less than the recommendations. On average females get 47% of their daily energy from carbohydrates. Note that if you eat slightly less carbohydrates and more protein some days, it won’t do you any harm. However if you’re eating more fat and less carbohydrates, you are affecting your health.
Tips for carbohydrate intake:
Variety is important. As well as breads, include cereals and legumes in your diet.
Choose wholegrain/whole meal versions over white/refined breads and cereals.
Eat three or more serves of vegetables and two serves of fruit each day to provide fibre and a wide variety of vitamins, minerals and antioxidants.
Keep high sugar foods to a minimum - these are bad for your teeth as well as your blood sugar.
Protein Believe it or not, protein is found in many foods that you would probably classify as carbohydrate foods. For example, the National Nutrition Survey found that after beef and veal, bread was the second largest source of protein in our diets. Most New Zealanders get enough protein without even trying. Try including some lean protein at each meal as this will help keep you feeling fuller for longer.
Tips for protein intake:
Protein from animal sources also contains fat, and mostly the saturated type. Choose lean cuts of meat and low fat dairy products.
If you are vegetarian, make sure you combine different sources of protein at meal times to avoid missing out on essential amino acids. While animal proteins contain every amino acid (classified as a complete proteins), proteins from plant sources are missing certain essential amino acids. Combining two types ensures you get the right balance.
Fat In the fat department there are “goodies” and “baddies”. Saturated and trans fats are bad for the heart while monounsaturated fats are heart healthy and decrease blood cholesterol levels. Polyunsaturated fats are the essential fatty acids omega 6 and omega 3 fatty acids. These can also lower blood cholesterol and omega 3 fatty acids may be beneficial for blood pressure and depression.
Tips for fat intake
Reduce fat use in cooking - grill, bake, boil or steam rather than fry.
Choose snacks based on fruit, vegetables, bread or cereal rather than biscuits, cakes and chippies.
Choose low fat options for dairy food, sauces and dressings.
Avoid using butter or margarine in sandwiches. Relish or low fat dressing used in salad sandwiches adds taste and moisture without added fat.
Chose polyunsaturated spreads and reduce the amount used.
Keep fried foods including fried fish, chicken and fries to an occasional treat only.
Choose lean cuts of meat, trim fat off meat and only have processed meats such as sausages occasionally as these are high in fat, and in particular saturated fat.
Nicola Graham
Last updated: 29/04/2008
If you liked this article, you might also like...
Easy Finger Food It’s summer party season, so we show you how to en...
Festive Food Swaps Here are some great healthy food alternatives to h...
Carbohydrates provide a good source of energy and fibre if the right types are chosen. The 1999 NZ Nutrition Survey conducted by the Ministry of Health shows that we currently get slightly less than the recommendations. On average females get 47% of their daily energy from carbohydrates. Note that if you eat slightly less carbohydrates and more protein some days, it won’t do you any harm. However if you’re eating more fat and less carbohydrates, you are affecting your health.
Protein
Fat