Fuelling your Fitness: Balanced meals + Prioritising Protein

Do you know the positives to an Eatwell Plate? Read on to find out more about prioritising your protein intake and eating to boost mental, physical and physiological health.

What Are The Positives to An Eatwell Plate?

Enjoying balanced meals throughout the day promotes a healthy diet which allows your body feel the benefits. Like everything in life, balance is key. If you focus on eating the correct portions of the five main food groups you will maintain a healthy body weight. 

Positive benefits include: 

1. Mental function - Improved focus as well as reduced risk of depression and anxiety 

2. Physical - Healthy skin, Hair and Fuel to support your workouts 

3. Physiological Health - Improving the function of your digestive system whilst decreasing the chances of developing Type 2 diabetes and cardiovascular disease. 

A balanced Eatwell plate along with regular exercise will help you achieve weight loss and tone.

How Can You Build A Balanced Meal?

1. Consume at least 5 portions of fruit and vegetables 

2. Opting for Fibre-Rich food

3. Including a variety of protein sources 

4. Prioritising health fats 

5. Consuming Dairy foods

6. Limit processed food which contain sugars & high saturated fats 

Macronutrients such as carbohydrates, proteins and fats will support the function of bodily systems and structures. 

Micronutrients such as Vegetables and Fruits aid metabolism and essential maintenance of tissues. 

Balanced meals should be divided into:

50% Fruit and Vegetables 

25% protein 

25% Carbohydrates 

Small portion of healthy fats (1tbsp) 

The Importance of Protein Intake

Protein is beneficial to your diet. Referred to as the body’s building block, it helps maintain various bodily processes. 

- Building cells and tissues e.g Collagen in the bones and Keratin for hair and nails 

- Regulating hormones e.g Growth and Reproduction 

- Transporting oxygen into the bloodstream 

An important factor to consider is the correct level of protein intake is relative to activity level, age, sex and body weight. For example, an older adult’s protein intake increases to maintain muscle mass and bone health. 

It is recommended you consume 1.2 - 1.8 grams of protein for every kg you weight. This breaks down to 20-35g of protein in each meal throughout the day.    

Health Meal and Snack Options

Consider these 5 factors: 

1. Complex carbohydrates 

2. Lean protein 

3. Healthy fats 

4. A variety of fruit and vegetables

5. Hydration 

Breakfast: 

1. Porridge with Mixed Berries, Banana and Almond Butter 

2. Scrambled eggs, Mushrooms and Spinach with Wholemeal bread

3. Greek Yoghurt, Granola, Mixed Berries, Honey, Chia Seeds

Lunch: 

1. Grilled Chicken Pitta bread with Tomatoes, Spinach, Cucumber

2. Egg Omelette with Pepper, Mushrooms, Kale, Onion and Wholemeal Bread 

3. Salmon rice bowl with Avocado, Sweetcorn, Edamame, Grated Carrot  

Dinner:

1. Chicken, Mushroom and Courgette Tagliatelle  

2. Three Bean Stew with Wholegrain Rice and Broccoli 

3. Stuffed Peppers with Chicken, Quinoa and Kale

Snacks:

1. Boiled eggs with Carrots and Houmous  

2. Mixed Berry, Banana and Spinach Smoothie 

3. Greek Yoghurt with Rice cakes, Raspberries and Honey