Monthly Archives: November 2019

High protein diet

What does “balanced diet” mean?

A balanced diet means eating plenty of different types of foods that provides a person with enough nutrition to keep them healthy.

This means:

  • Eating within your daily calorie intake limit
  • Eating a variety of food that contains protein, fat and carbohydrates (macro nutrients) and also has enough vitamins and minerals (micro nutrients) to keep you healthy!

Woman should limit calories to 2000 a day to maintain weight, and men 2500 a day.

There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water.

Carbohydrates, used for quick energy, should make up 40%-65% of a balanced diet and are in foods like grains, sugar, fruits, and vegetables. Proteins, which are used for body structure, include meat, grains, and beans and should only make up 10% – 30% of a balanced diet.

1. Make half your plate veggies and fruits

Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.

2.  Include whole grains

Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

3. Don’t forget the dairy

Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.

4. Add lean protein

Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.

5. Avoid extra fat

Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. Get creative in the kitchen

Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.

7. Take control of your food

Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.

8. Try new foods

Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.

9. Satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

A medium apple has 95 calories. A 55 gram bar one or 48g lunch bar chocolate has a whopping sugar-spiking 228 calories, this is 11% of your daily intake in one chocolate bar. You can enjoy two baked apples and still have a few calories to spare for a little honey instead of that chocolate.


Pizzas and burgers do not make you FAT!

A shocking statement considering how fat people get on Pizza and burgers! But there are T&Cs attached to this statement.

Burgers and Pizza are unhealthy as they contain high levels of salt and fat. Popular pizzas contains high quantities of cheese and processed meas. This can increase your risk of heart attacks and strokes, and some cancers.

Nevertheless, pizzas and burgers every now and again will not increase your weight if the calories from those pizzas and burgers remain within your daily caloric intake.

The secret is to eat the pizza slowly. It takes about 30 minutes for your body and mind to register that it has eaten enough food! So eat the Pizza slices slowly, take your time and enjoy the food. Eating 3 slices in 30 minutes still tastes the same as gulping a full pizza in record time, in fact – it actually tastes better!

To maintain weight, an average man needs 2500 calories a day, and a woman 2000.

A man can still lose weight by eating 3 slices of pizza and a woman will not add any weight on 3 slices!

How is this possible? Well, here is your example!

If a man eats 1500 calories of food during the day (meals, sugar and snacks!), and has exercised enough to burn 400 calories, he will still have ample calories left for the day! 3 slices of pizza will add +-300 calories per slice to his daily intake. His total caloric intake for the day with the 3 slices will be 2000 calories.

At 2000 calories a day, an average man will lose 0.5Kg in a week! Wow!
A woman requires 2000 calories to maintain weight! Wow!

The trick here though is eating just 1500 calories during the day (and exercising 400 calories off) before scoffing those 3 slices!

Sugary snacks quickly add calories up, even small sweets! A small Jelly beans bag contains 60grams of sugar! This adds a whopping 250 calories to your diets! You will need to sacrifice just under ONE large pizza slice for those Jellies! Hmmm.. But you usually buy the larger 125 gram packet, don’t you?

To keep track of your daily caloric intake, an app is recommended. You can now track every meal and stay on target!

Prepare your meals in advance, and pre-pack them for work or school. Stay with the following safe guidelines: Smaller, healthier, low fat, low sugar, high protein, high fibre.

Each meal and snack quickly adds the calories up! Have small healthy, high fiber, high protein meals during the day.

Cut out all the sugar in your day – your coffee, tea and drinks adds calories quickly – when sweetened!

*Disclaimer here: Depending on the pizza composition, calories can be lower or higher. Always research the number of calories in your favorite pizza and work it into your diet!

Chicken n’ Mayo & Feta Pizza – Large (pan base) = 288 calories per slice
Triple Decker Meat Pizza – Large = 345 calories per slice
Big King XXL burger = 995 Calories for the burger alone!
McFeast Deluxe burger = 865 calories for the burger alone!
Know what you eat!