What should I be eating in a day

With the wealth of information available online today, it is hard to know exactly what we should be eating. The chart below[1] shows the recommended daily allowances of men, women and children, including calories, proteins, carbohydrates, sugars and fats. Focusing on the correct balance of all these food groups will help you to feel happier and healthier.

A Balanced Plate[2]

The main part of your plate should be made up of non-starchy vegetables, such as leafy greens, broccoli, kale, courgettes. In fact, 40% of your plates should be veg, but try to stay away from starchy foods such as parsnips, potatoes and squash.

The next largest section is protein, which includes lentils, meat, fish, eggs and cottage cheese. This is followed by carbohydrates, which should make up 15% of your meal. It is often forgotten that fruits count as carbohydrates, as the natural sugars in fruit are converted into soluble carbohydrates. However, for a balanced plate, complex carbohydrates such as sweet potato and quinoa are much better than fruit. These provide slow release energy, as well as fibre, which improves digestion and bowel movements.

The final section is healthy fats, my favourite sources are avocado, flaxseeds and cashews. Fried foods, ready meals and fast foods are to be avoided as much as possible, as the bad fats in these foods can lead to heart issues, high cholesterol, and many other health problems. Aim to eat fresh food, made simply, drink 8 glasses of fluids a day (these don’t necessarily have to be water) and to eat small but regular meals.


  1. Recommended Daily Allowances – http://www.foodcounts.com/recommended-daily-allowances/
  2. Superfood Plate – https://draxe.com/which-protein-is-better-whey-or-soy/