Now let's talk about what to do to overcome the temptation of convenience food energy-dense foods. (Please read my previous post to understand energy-dense foods)

It's not as hard as one might think. Planning ahead is my key advice for a balanced and healthy diet.

A balanced diet should include carbohydrates such as bread, pasta, rice and potatoes, fruit and vegetables, proteins such as meat, poultry, fish and eggs, tofu and dairy products such as milk, cheese and yoghurt. Consuming a balanced diet enable you to obtain all essential nutrients that your body needs to function well.

In order to achieve your optimal nutrition is crucial that you plan your meals. A typical daily balanced diet includes 5 portions of starchy carbohydrates such as rice, bread, potatoes and pasta, 5-10 portions of vegetables and fruits (fresh, frozen, canned and dried), 2-3 dairy products, 2-3 servings of meat, egg, fish or alternatives. Drink plenty of water. Drink alcohol moderately and avoid sweets, cakes and fast foods. Keep it as an occasional treat.  Nutritionists and dietitians don't recommend diets that exclude any food groups.

Planning ahead requires a little bit of time to get your head around, but once you start it becomes part of your routine. So you can start by planning your weekly meals and making your own pack lunch to go. Write down a shopping list based on what you are planning to cook for a week, plus your pack lunch and healthy snacks. Don't forget to have ready in hands some containers, cling film and foil to wrap it all safely to take to work or college.


Here are some tips when you go shopping food:
-Eat before you go shopping. When you are hungry you are more likely to buy unhealthy foods and snacks.
-Stick to your shopping list.
-Buy seasonal vegetables and fruits. They are cheaper and tastier.
-Avoid walking by aisles that you don't need any item. So you avoid temptations of bargains or foods that are not in your list.


By planning ahead you can save money and time. Ready meals are more expensive, high in saturate fat, salt and might contain preservatives. Making your own food from scratch is cheaper and healthier because you control what ingredients are in. Besides is cheaper to prepare your own home-made salad or sandwich to take to work. But you can also use leftovers from your dinner to eat next day for your lunch. Bringing your own food will save time during your break, and you could use the extra time for a relaxing walk.

There are endless benefits of having a balanced diet, starting by your own health. When the body is well nourished, it functions in harmony and you feel better inside and outside. 
A little bit of creativity and imagination can take you a long way.

What are you waiting for?
Start your weekly menu this week!