We all have our unique dietary requirements to lead a healthy and better lifestyle. As we know, one size doesn’t fit all, the same goes with our food intake. I have provided a tailored support to quite a lot of individuals across United Kingdom and helped them to achieve their fitness goals.
The government recommendation for daily Energy (kcal/day) intake in the UK for men 2500kcal/day and for women 2000kcal/day. With this current lifestyle, busy work schedules, health conditions and other commitments. It is not easy to calculate per meal to understand whether you are over or under the daily recommendations. Therefore, it is important to follow your own instincts, patterns and form your own way where you don’t over or underfeed your body.
The matter doesn’t stop here around daily kilocalories, what type of meals, food items, drinks you’re including in your diet shares a big hold too. Due to many health conditions, digestion impacts on our dietary patterns. Finally, we all have a different appetite that varies from person to person, age, work schedules etc.
We all need direction when it comes to reach our weight and diet goals even, I needed that at one point of my life. There is no shame in reaching out of help to a professional. Even if you don’t want an in-depth support, you might get some valuable advice that could help you to get on the healthy ladder. Healthy living might be difficult but not impossible, it is always the first step you need to take towards your healthfulness journey!
Steps to follow each day:
Wake up and spare some time to do quick 10 mins light exercises (anything you desire). It could be some mild yoga poses, jumps, dance moves or just light walk inside the house or on spot jog
Start your day with water followed by a pit of yogurt with fruits. Wholegrains cereals with a quick toast couldn’t be ignored. If you fancy, just start your day having only fruits 1 apple, a handful of grapes, 1 orange and 1 nectarine (please note: this suggestion is not for a person with type 2 Diabetes)
Leave for office with a full healthy smile on your face. Try to walk to your workplace if you can and if it is easily achievable. Moving your body is as important as healthy eating. When you combine both moving & healthy eating, you’re also achieving a better yet healthy mental wellbeing
Prior to your lunch, maintain your water intake, tea or coffee included but a limited intake. Have a piece of fruit or handful of nuts as a brunch snack.
If you haven’t had time to bring your own homemade lunch, there are ample of healthy options available, but you need to choose it well. My favourite one is green salad topped with 1 sliced skinless chicken breast and fat-free dressing and 1 wholemeal pitta or ½ carton fresh lentil soup with 1 small wholemeal roll or olive roll.
In case you follow a strict exercise regime, or you go to gym daily, use the energy-boosting snacks to make up extra calories only if you have a high daily calorie allowance.
Maintain your daily fruits, walks even when you are at office, take small breaks. You can even try some standing exercises for 2-4 minutes just to move your body. I’m sure like me you all like your late afternoon time, when it is time to go home and relax.
Time for diner now! Since you have had a good dietary option all day, you might not need to have snacks to satisfy your hunger. Here is my favourite meal for dinner: wholewheat chicken and roast vegetable pasta with chickpea soup!
These options might not for all as these are general suggestions. Contact me for more help so we all can enjoy our daily meals with the best selection of variety of options.