A balanced diet for women
When are the best times to eat carbs, protein and fat,
what should your portion size be and what are your guideline daily
amounts? Choose wisely and you can eat healthily 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.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
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:Foods | Portion size |
Carbs like cereal/rice/pasta/potato | Your clenched fist |
Proteins like meat/poultry/fish | Palm of your hand |
Savouries like popcorn/crisps | 2 of your cupped hands |
Bakes like brownies/flapjacks | 2 of your fingers |
Butter & spreads | The tip of your thumb |
Breakfast
Kick
start your metabolism by including protein at breakfast, choose from
eggs, salmon, lean ham or low-fat dairy. We burn more calories digesting
protein rather than carbs so, by making your breakfast a protein one,
you'll be revving up your metabolism and because protein foods keep you
fuller for longer, you'll eat fewer calories the rest of the day.A protein breakfast needn't take any longer to prepare - top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.
Whatever you do don't skip breakfast as this sets your blood sugar off on a roller coaster, which means you'll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.
Mid-morning snack
Eating
little and often is the ideal way to manage your blood sugar levels -
this doesn't mean you'll be eating more but spreading your day's intake
evenly throughout the day. Make every snack count with nourishing
options that supply both the 'pick me up' you need while topping up your
five-a-day.Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.
Energy giving snacks:
Almond butter
Bean, feta & herb dip
Lunch
Make
lunch a mix of lean protein and starchy carbs. Carb-rich foods supply
energy and without them you'll suffer that classic mid-afternoon slump.
The key is to choose carbs that produce a steady rise in blood sugar,
which means passing on the sugary 'white' foods and going for high fibre
whole-grains which help you manage those afternoon munchies.Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.
Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Open chicken Caesar sandwich
Open sandwiches - Smoked salmon & avocado on rye
Open cottage cheese & pepper sandwich
Salmon & chive bagel topper
Mid-afternoon
Satisfy
that sweet craving and the need for energy with fruit. A handful of
dried fruit combined with unsalted nuts or seeds, provides protein and
healthy fats to keep you satisfied till supper.Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent - which is great if you've got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, grapes and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.
Sweet afternoon snack:
Spiced apple crisps
Dinner
Don't
curfew carbs - they're low in fat, fibre-rich and help you relax in the
evening. Combine them with some healthy essential fats the ones you
find in oily fish like salmon, mackerel and sardines as well as nuts,
seeds and their oils. Your body can use these healthy fats overnight for
regeneration and repair, which is important for maintaining healthy
skin and hair.Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.
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