Health & Diet

Diet tips: Avoid missing out on ‘essential’ nutrients by following three rules

Dr. Perricone speaks about his 3 Day Diet Summary

We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info

A balanced diet is so important because it supplies nutrients the body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.

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

And it’s crucial for a person to ensure they are consuming vital nutrients.

These nutrients must be consumed through dietary sources to maintain ideal health standards.

Leading nutritionist Jenny Tschiesche, revealed her top three tips to maintain a healthier lifestyle.

1. Be portion aware

Think of a plate of food as split into 25 percent carbohydrate, 25 percent protein and 50 percent non-starchy vegetables.

Healthy high-carb foods





Sweet potatoes




Good protein sources


White-meat poultry

Milk, cheese and yoghurt



Pork tenderloin


Good protein sources


White-meat poultry

Milk, cheese and yogurt



Pork tenderloin


Lean beef

Common non-starchy vegetables

Amaranth or Chinese spinach


Artichoke hearts


Baby corn

Bamboo shoots


Bean sprouts

2. The more colour, the better

Try and eat a variety of colours when it comes to fruit and vegetables.

A lack of green leafy vegetables is common and yet that is an opportunity for a great variety of important nutrients missed.

New research conducted by KIND Snacks revealed only 27 percent of adults aged 19-64 actually do so.

A diet rich in vegetables and fruits can have numerous health benefits, such as lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems and have a positive effect upon blood sugar, which can help keep appetite in check and aid weight loss.

3. Prioritise sleep

Sleep is an essential function that allows your body and mind to recharge.

And Jenny noted that the connection between sleep and hormones related to both hunger and satiety is now very clear.

Those lacking sufficient sleep are not only hungrier but also less satisfied by the food they eat.

The NHS also has a list of key things people should be doing in order to maintain a balanced diet.

They include:

Base your meals on higher fibre starchy carbohydrates

Eat lots of fruit and veg

Eat more fish, including a portion of oily fish

Cut down on saturated fat and sugar

Eat less salt: no more than 6g a day for adults

Get active and be a healthy weight

Drink water

Don’t skip breakfast

Source: Read Full Article