Are you wondering whether you need to eat breakfast or if you’re consuming enough protein? Many of us have questions about our diet. In this article, we'll explore some commonly asked questions related to food and nutrition.
Do I Need to Eat Breakfast?
Breakfast is an important meal that provides many benefits, so it's a good idea not to skip it. Whether you choose to eat as soon as you wake up or an hour or two later, breakfast gives you energy and brainpower for the day ahead and helps your body learn hunger cues. It can also help you maintain a healthy weight. For teenagers and children, breakfast is crucial for getting the nutrients they need for healthy development and learning.
Some people might skip breakfast as part of intermittent fasting. This can have potential benefits, such as improved gut health, but more evidence is needed. While eating breakfast is recommended, if you skip it, ensure you get all the nutrients you need in your other meals or snacks.
How Much Protein Should I Eat?
The current recommendation is to eat around 0.75g of protein per kilo of body weight per day for adults. Athletes and older adults may need more protein each day.
In the UK, it’s recommended to get your protein from various animal and plant sources, including:
Meat
Fish
Eggs
Quinoa
Tofu and tempeh
Beans, peas, and lentils
Nuts and seeds
Do I Need Vitamin and Mineral Supplements?
Ideally, you should get all the nutrients you need from a healthy, balanced diet. However, in some cases, you may need to take vitamins and minerals. For instance:
Vitamin D: Recommended from October to March in the UK, or year-round if you have dark skin or limited sun exposure.
Vitamin B12 and Iodine: Necessary if you follow a vegan diet.
Iron: Needed if you have iron deficiency anemia.
Folic Acid: Essential if you’re pregnant or trying to get pregnant.
Speak to a GP or a dietitian for advice on whether you would benefit from supplements.
What Is a Balanced Diet?
A balanced diet includes a variety of foods from all the food groups:
Fruit and Vegetables: Aim for at least five portions a day.
Carbohydrates: Such as bread, pasta, and rice. Opt for wholegrain and high-fiber options.
Protein Foods: Such as meat, fish, eggs, and beans. Aim for a variety of sources and limit red and processed meat.
Dairy Foods and Alternatives: Such as milk, yogurt, and cheese. Try lower fat and lower sugar options.
Fats and Oils: Use small amounts and choose unsaturated types, like olive oil.
Foods High in Fat, Salt, and Sugar: Limit portions and eat less often.
The UK Government’s Eatwell Guide shows the recommended amounts of each food group. Stay hydrated by aiming for six to eight glasses of fluid a day.
How Can a Dietitian Help Me?
Dietitians are experts in food and nutrition. They assess, diagnose, and treat problems related to diet and nutrition. You might consult a dietitian for:
Digestive problems, such as irritable bowel syndrome (IBS)
Difficulties with feeding your baby or child
Food allergies and intolerances
Medical conditions, such as diabetes, high blood pressure, or cardiovascular disease
Safe weight loss or gain
Eating disorders
A GP may refer you to a dietitian, or you can find one yourself. Ensure they are registered with the Health & Care Professions Council (HCPC).
Are you interested in learning more about your health? Discover more about our range of health assessments at VR Private Clinics, including our Private GP Guildford, Private GP Surrey, and Private GP Kingston upon Thames locations, offering same day appointments.
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