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A balanced diet for women

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Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health – but what exactly is meant by a ‘balanced diet’? There are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. But that’s not the whole story – how much should you be eating and when is the best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

Reference Intake (RI) – the new term for Guideline Daily Amounts (GDAs)

Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the daily amounts recommended for a healthy, balanced diet for maintaining rather than losing or gaining weight. Typically women need less nutrients than men with the exception of salt and fibre.

Guideline daily amounts

Men                  Women
Energy (kcal)           2500                  2000
Protein (g)                55                       45
Carbohydrates (g)  300                    230
Sugar (g)                    120                    90
Fat (g)                         95                      70
Saturates (g)             30                      20
Fibre (g)                     24                      24
Salt (g)                       6                          6

Perfect Portions portion sizes

Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:

Your portion size
* Carbs like cereal/rice/pasta/potato  : Your clenched fist
* Proteins like meat/poultry/fish  :Palm of your hand
* Savories like popcorn/crisps : 2 of your cupped hands
* Bakes like brownies/flapjacks : 2 of your fingers
* Butter & spreads : The tip of your thumb

About Dr.Tasnim Maner

Dr. Tasnim Maner has earned her B.H.M.S degree in Homeopathy from DSHM College, Pune. She has been contributing as a Medical and health consultant since past 5 years. Dr. Tasnim has been taking more diversified cases like diabetes, skin, asthma. arthritis, and more and treated successfully through homeopathic treatment. She has also been working as health consultant for weight loss / gain program.

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