Its very easy to reach for some high fat, high salt, high sugar food when you get in the door after a stressful day at work.
Your diet should be made up of:
45% of Fruit and Vegetables. You should aim for 5 portions of fruit and vegetables per day.
35% of the meal should be of Carbohydrates. Ideally wholemeal and non processed carbohydrates. Potatoes, Rice, Pasta, Bread.
15% should be proteins. This should include Tuna, Pulses, Eggs, Beans and lean meat or alternatives if you are vegan such as Soya.
5% should be dairy or alternatives.
(source: NHS Eatwell Plate)
Recent evidence is suggesting that increasing protein to 25% and reducing the carbohydrates to 25%.
Regardless dinner time is an opportunity to be creative and throw some meals together that start to suit your taste buds.
After dinner, relaxing with some warm milk, chamomile tea, or even some hot lemon and honey. This will help you get some good sleep.
Planning your dinner to lose weight? Simply put to lose weight you need to burn more calories than you consume. the average female should aim for 2000 kcal and male should be 2500kcal. This is based on 30 minutes exercise per day.
On the various app stores there are quite advanced calorie counting apps and exercise trackers.
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