What is a balanced diet?

Before you begin any regime, it really helps to understand food and its relationship to your body. By understanding the food your body is craving you can choose the foods that will help satisfy you for longer. Before you reach for a snack, think carefully about what food you need. Some foods are better at satisfying hunger while others are better at giving you energy.

It is all too easy to grab a chocolate bar for a quick pick me up, so it is important to understand what effect this has on your body. Gorging on 'bad' foods results in a roller-coaster of highs and lows of 'false' hunger pangs, temporary emotional highs and mood swings brought on by increasing and decreasing blood sugar levels.

Healthy foods to incorporate into your diet

Carbohydrates	Proteins	Fats
Brown Rice, Oats, Sweet Potato, Jerusalem Artichokes, Broccoli, Pineapple, Apple	Sardines, Lentils, Quinoa, Lamb, Yogurt Lean Meat, Chicken, Turkey, Yogurt, Beans, Tuna Steak, Almonds, Tofu	Oysters, Macadamia Nuts, Olives, Eggs, Salmon

Benefit Vital for energy production. Slow release action maintains healthy blood sugar balance. We are unlikely to crave unhealthy foods if there is sufficient glucose from carbs being slowly released into our blood stream throughout the day.	Benefit Make up the primary building blocks for the body and are essential for body repair and maintenance.	Benefit Immediate elevation to blood sugar, leading to energy spikes that drop quickly, leaving you tired and hungry. Eat in small quantities.

Foods to reduce from your diet

Food Category	Food Type	Effect On The Body
Sucrose	White Sugar	Immediate elevation to blood sugar, leading to energy spikes that drop quickly, leaving you tired and hungry.
Saccharin	Sweeteners	Aspartame ingredient within Saccharin has been linked to mood and behaviour. Could potentially induce migraines, hives and disturbance in nerve function.
Fizzy Drinks	Branded and non-branded carbonated drinks	Additives and sweeteners contribute to obesity and tooth erosion in children. Excessive consumption can also contribute to osteoporosis and calcium deficiencies.
Food Colourants	'E-numbers'	Some e-numbers have been shown to impair immunity.
Caffeine	Coffee / Tea	A strong stimulant that can adversely effect blood sugar control. Can cause anxiety, panic attacks, nervousness and irritability. Promotes excretion of minerals such as calcium, iron and zinc from the body.
Alcohol	All spirits, Wines, Ales, Liqueurs, Champagne	Acts as a depressant. Depletes vitamins including Vitamin B from the body. Affects detoxification within the liver. High in calories.

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