Ultimate Guide to a Balanced Diet for a Busy Mom

KASRATSHALA

Ultimate Guide to a Balanced Diet for a Busy Mom

Ultimate Guide to a Balanced Diet for a Busy Mom

AN ULTIMATE GUIDE TO A BALANCED DIET FOR BUSY MOM’S

After having kids and becoming a working mom, the most stressful thing is to follow a balanced diet. Women’s daily nutritional requirements are different to that as men and it is extremely important that women maintain a balanced diet for good health. But, the main question is what exactly is a 'balanced diet?

A diet consisting of a variety of different types of food and providing adequate amounts of the nutrients necessary for good health is the ultimate meaning of a balanced diet. Now, it’s obvious that our nutritional needs vary depending on the sex, size, age and other activity levels. The chart below shows the Reference Intakes (RI) recommended for an average active adult in order to achieve a healthy, balanced diet.

 

MAN 

WOMAN

Energy (Kcal)

2500

2000

Protein (g)

55

50

Carbohydrates (g) 

300

260

Sugar (g)

120

90

Fat (g) 

95

70

Saturates (g)

30

20

Salt (g)

6

6

 

Now for the balanced diet, you need to consume appropriate proportions of all that’s mentioned above. Following is the Ultimate guide to a balanced diet.

Breakfast

Kick-start your metabolism in breakfast by including eggs, salmon, lean ham or dairy products which are rich in protein. We burn more calories by digesting protein rather than carbs and hence, it’s important to make your breakfast a protein one as protein keeps you fuller for longer.

A protein breakfast isn’t time demanding. You can easily top your morning toast with a scrambled egg, smoked salmon or some ham and if you do have a little more time, enjoy a yummy omelette.

Whatever you do, do not skip breakfast as this sets your blood sugar off on a roller-coaster. Always remember that breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy diet.

Mid-morning snack

Many people find eating a little after breakfast helpful as it manages their blood sugar levels and also helps spreading their intake evenly throughout the day. Make sure that your every snack is nourishing and healthy as it’s very important. You can swap your morning biscuits for oatcakes spread with peanut butter and a banana or even have a tasty yummy dip with veggie sticks.

Lunch

Try making your lunch a mix of  protein and starchy carbs as carb-rich foods supply energy, without which you might suffer with the classic mid-afternoon slump. The right thing to do is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and instead going for high-fibre wholegrains. You can also choose whole grain toast topped with baked beans.

Mid-afternoon

Satisfy the sweet cravings and the need of energy by swapping your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Combining dried fruits with unsalted nuts helps stabilise the release of their sugars keeping you energised and satisfied till supper.

Dinner

Don't try to curfew carbs as they might be low in fat but are fibre-rich and will surely help you to relax in the evening. Combine them with some healthy rich essential fats, the ones you find in fish like salmon, mackerel, sardines as well as in nuts, seeds and their oils. Your body can make use of these healthy fats along with protein overnight for regeneration and repair, which is important for maintaining healthy skin and hair.