A balancing act

A BALANCING ACT

Let’s face it, once you’ve got back from work, fed and bathed the little one, and finally put them to bed, the last thing you feel like doing is rustling up a healthy, nutritious meal. In fact a packet of Snack-a-Jacks and couple of slices of toast might be all you can stretch to sometimes.

But a good, balanced diet is even more important now than ever before – you’ve got to look after yourself and stay healthy to make sure you’ve got the energy to look after your growing family.

‘It’s always important to have a balanced, healthy diet,’ says Bridget Aisbitt, nutrition scientist from the British Nutrition Foundation. ‘But it’s even more important when you have a busy lifestyle and a young family to look after as the demands on your body are even greater.’

If you’re still breast-feeding, remember your body will need at least an extra 500 calories every day – and however tasty they might be, two chocolate bars doesn’t quite give you the right kind of energy. You need lots of extra vitamins and minerals to keep your baby healthy too.

As a general rule, your diet needs to be one-third carbohydrate, one-third protein, almost a third of fruit and vegetables, and only a small portion of treats.

Obviously brown and wholewheat carbohydrates are ideal as they release their energy more slowly and keep you going for longer – but white carbs are almost as good. Unfortunately, cake, chocolate and a bag of haribos doesn’t have the same benefits.

On top of that you need protein, including meat, fish and alternatives such as soya – and the odd snack.

But while this may sound like a struggle with so many things to think about, the good news is you don’t need to spend hours slaving over a hot stove to make sure you get all the nutrients you need. Here are a few ideas for quick and easy meals you can rustle up in minutes – we promise.

A bowl of cereal with semi-skimmed milk is a perfect start to the day as it’s also often fortified with minerals. Try to opt for the less sugary versions if possible, such as Weetabix Minis or Shredded Wheat.

A bagel with peanut butter provides carbohydrate and protein, although try to choose a wholemeal bagel if possible.

A fruit smoothie. Whisk a few berries, a banana and some milk or soya milk in a blender and hey presto – a healthy, nutritious breakfast. To make it extra filling, try adding a handful of oats.

Buy bags of salad leaves and tubs of cherry tomatoes (no chopping required!) to make a tasty salad. Top with feta cheese (you can buy this ready cubed too) or a tin of tuna or whatever you fancy.

If you’re out and about and need to grab a sandwich, try and avoid stodgy, mayonnaise-filled disasters. Instead go for a houmous or tuna salad, chicken salad or egg and tomato – and brown bread if possible!

Microwave a potato and top with a tin of beans and a sprinkling of (ready-grated!) cheese.

Boil some pasta (leave slightly al dente to make the energy slower releasing) and stir in a jar of pesto and some cherry tomatoes.

Frozen vegetables are great as they don’t lose any of their nutrients – stir them into pasta sauces or stick them in the microwave for a few minutes.

Grab a bag of ready-prepared stir-fry vegetables and fry them for five minutes with a sauce. Add noodles for a more filling dinner.

Shallow-fry a steak – meat gives you protein as well as zinc and iron to keep your energy levels up. Serve with a green salad and a microwaved baked potato.

Frozen fish portions or fish fingers are ideal for a quick, easy dinner too. Just serve with a few potatoes or ready-made mash.