People say: “Have more fruits and vegetables in your diet, and you will lose weight and feel amazing!” Is this actually true?!
How many people actually have 2 pieces of fruit and 5 bowls of vegetables per day? I can tell you for a fact that only a rare few of my first-time clients follow this daily routine, and probably most of them think I’m crazy asking them to do so.
The Secret Formula
As a dietitian, it’s really sad to see people getting sick of the term “balanced healthy diet” and go for all the quick-fix diets out there. It’s because it just seems impossible to achieve this mythical “Healthy Balanced Diet”.
Or is it?! For starters let’s define what a balanced meal. The ratio of a balanced meal is:
- 50% Vegetables (source of mineral and fiber)
- 25% Carbohydrates: Potato/ grains (source of brain and muscle energy, fiber and vitamins)
- 25% Protein: Meat/ beans and legumes (source of vitamins and essential amino acids)
- 1–2 pieces of fruits per day
And don’t forget to include only healthy oils, i.e. olive oil or vegetable oil in your diet.
One Step at a Time
Following this simple rule will already give yourself a balanced and nutrient dense meal. Not only does it help with weight loss, but it also provides you with the vitamins and minerals you need to stay healthy.
A “Healthy Balanced Diet” is actually a lifestyle rather than an actual diet. This will take time to adapt, but it is never too late. Take small steps and start with one meal at a time, fill half your bowl with vegetables, ¼ grains and ¼ protein. Invite your friends and family to join you.
It’s Completely Possible
Here’s a “Healthy Balanced Diet” lunch example:
Ingredients breakdown
- Fresh Mixed Greens 40g
- Fresh Baby Spinach 40g
- Chicken 100g
- Hami melon 110g
- Quinoa 65g
- Cherry tomatoes 3pcs
- Cashews ~1tbs
- Greek feta cheese ~1tbs
- Peppermint leaf 1pc
Now go and make yourself a healthy balanced salad!
You can always leave me a comment below or ask me a question on Facebook and I will respond to you.
Mr. Christopher Ng — Cadobox
Accredited Practising Dietitian
eatcadobox.com
