A healthy diet for men
The Eatwell Guide defines the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow like getting a minimum five-a-day of fruit and veg, including whole grains and choosing more fish, poultry, beans and pulses, less red meat and lower fat, lower sugar dairy (or dairy-free alternatives). But that's not the whole story. How much should you be eating and is there an ideal time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
Reference Intakes (RI)
Nutritional needs vary depending on sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight. The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre although health experts suggest we have 30g a day.
