New photo Do you get enough fibre and protein? Or too much sugar and salt?

A balanced diet is essentially about eating more of the good and less of the bad. But that’s easier said than done.

Many of us don’t eat enough wholegrains or fruit and veg, so get far too little fibre, for instance, which is crucial for digestive health and the gut bacteria that influence everything from the immune system to mental health.

On average, we get just 18g of the recommended daily 30g of fibre. It’s a similar problem with protein — while most of us get enough, a recent survey suggested a million 19 to 64- year-olds consume only 60 per cent of the 50g minimum we need daily (protein is vital for strong, healthy muscle, which in turn helps maintain your metabolism).

Those of us who do eat enough often won’t spread it evenly over the day — and a study in 2014 in the Journal of Nutrition found that people who ate protein evenly throughout the day had 25 per cent greater muscle repair and renewal than those who ate the bulk of it at dinner. Meanwhile, the things we shouldn’t be eating so much of, such as salt and sugar, are often what we consume in excess, not least because they’re added for flavour to processed foods, and intake can easily add up.

Indeed, while our daily maximum of salt is 6g, the average intake is up to 8g.

We’re also meant to have no more than 30g added sugars (the type in table sugar, honey and fruit juice) a day; the average adult has double that.

To help show you how much you should be eating, and avoid the pitfalls, our sudoku-inspired grids offer eight ways of combining different foods to provide roughly the right amounts of these four nutrients every day.

Link textbacklinkexchanges.com
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News Pictures Do you get enough fibre and protein? Or too much sugar and salt?

You don’t have to pack away your bikini just because you’re the wrong side of 20. These body-beautiful stars reveal their secrets to staying in shape and prove you can smoulder in a two-piece, whatever your age. Read on and be bikini inspired!

TEENS
Hayden Panettiere
Size: 8
Age: 18
Height: 5ft 1in
Weight: 8st

To achieve her kick-ass figure, Hayden – who plays cheerleader Claire Bennet in Heroes – follows the ‘quartering’ rule. She eats only a quarter of the food on her plate, then waits 20 minutes before deciding whether she needs to eat again.

Hayden says: “I don’t have a model’s body, but I’m not one of those crazy girls who thinks that they’re fat. I’m OK with what I have.”

Nicollette says: “I don’t like diets – I see it, I eat it! I believe in eating healthily with lots of protein, vegetables and carbs to give you energy.”

kim cattrall

Size: 10-12
Age: 52
Height: 5ft 8in
Weight: 9st 4lb

SATC star Kim swears by gym sessions with Russian kettle bells (traditional cast-iron weights) and the South Beach Diet to give her the body she wants. To avoid overeating, Kim has a radical diet trick – squirting lemon juice on her leftovers – so she won’t carry on picking.

Kim says: “I am no super-thin Hollywood actress. I am built for men who like women to look like women.”
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