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Firstly, if you want to have a balanced diet, you must have 3 proper meals per day, breakfast, lunch and dinner. Eat most for breakfast and least for dinner. Everyday, have at least 2 servings or fruit and 2 servings of vegetable, about 4-5 servings of carbohydrates and 2 servings of meat and alternatives. Avoid food high in sugar or salt. Opt for salt-less food and low-fat drinks. There are many healthy and delicious alternatives to junk food. This is how a balanced diet should be like:

Breakfast:

-2 pieces of wholemeal bread/ A bowl of oatmeal with a teaspoon of brown sugar or a tablespoon of organic honey, topped with chopped nuts and raisins.

-A glass of low-fat, high-calcium milk (200ml)

-10 small grapes

-One egg (Fried with little oil/ Scrambled/ Boiled)

Lunch:

-A plate of spaghetti with meat sauce

-Tossed salad

-A glass of fruit juice

Dinner:

-3/4 a bowl of rice

-A palm-sized piece of meat (Preferably white meat (Poultry) )

-3/4 mug of boiled vegetables in clear soup

-A small apple

Sometimes, people like to snack every now and then. Here are some healthy and delicious choices:

-Oatmeal cookies instead of Chocolate Chip Cookies

-Muffins (baked with applesauce instead of butter) instead of frosted cupcakes

-Frozen Yogurt instead of ice-cream

-Butter cakes instead of cream cakes

-Plain baked potatoes instead of french fries

-Rice burgers instead of Hamburgers

-Juice or tea instead of carbonated drinks

-Sea salt instead of normal salt

-Roasted marshmallows

-Bananas baked with chocolate (not too often)

If you really want too, reward yourself with sweet treats like berry pies or frozen strawberries with whipped cream. Only do this about once a month. Remember, a balanced diet is nothing without exercising 3 times a week or adequate sleep (6-8 hours). Always have hot baths to calm your muscles after strenuous exercises and do stretches after runs.

I hope I've helped you with all these tips.

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13y ago

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