In partnership with Wheatley Parish Council and Wheatley Area Churches
1. What is a balanced diet?
There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water. It's quite simple really - focus on real food and not processed. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains, and beans.
When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain breads and pasta, brown rice, starchy veg, legumes, nuts, seeds, low fat dairy and plenty of fruit and veg. Eat healthy fats - add avocados, nuts and nut butters, seeds and fatty fish like salmon into your weekly menu. Eat a balance of protein, carbs and fat at each meal.
2.Eating for immunity
In the current environment it's really important that we look after our immune systems. Eating a balanced diet is one of the best ways we can make sure that our bodies are provided with the necessary nutrients to fight viruses, seasonal flus, and colds.
We should eat foods high in vitamin C e.g Tomatoes, Broccoli, Peppers, Citrus fruits (e.g. oranges or lemons), Kiwis, Leafy green vegetables (e.g. spinach or kale). Garlic boosts the immune system by increasing our 'killer cells', and in the winter months, try taking vitamin D3 to regulate your immune system and help sleep.
3.Choose smart snacks
Do you find yourself snacking a bit more between meals? We all know that foods high in sugar leave us wanting more - that's because they activate our pleasure receptors, and it's much easier to over-eat this type of food.
Try arming yourself with real food snacks that are as minimally processed as possible. Here are some: fresh and dried fruit; cherry tomatoes; roasted nuts; yoghurt; celery and carrot sticks; dark chocolate; trail mix; mozzarella sticks; hard boiled eggs; cucumber slices; seed crackers with hummus; mixed nuts.
Recipes to follow shorty
4) Eat a healthy, balanced diet
Our physical and mental health are interlinked, so it’s important we provide our bodies with the vitamins and minerals it needs. Eating well also strengthens our immune system.