{"id":345126,"date":"2014-05-17T15:18:59","date_gmt":"2014-05-17T07:18:59","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/keep-bearings-345126.html"},"modified":"2014-05-17T15:18:59","modified_gmt":"2014-05-17T07:18:59","slug":"keep-bearings","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/health-hk\/on-my-plate-hk\/keep-bearings-345126.html","title":{"rendered":"How to maintain a balanced diet?"},"content":{"rendered":"<p style=\"text-align: left\"><a title=\"Food: how to keep bookmarks?\" href=\"http:\/\/www.mariefrance.fr\/wp-content\/uploads\/sites\/5\/2014\/04\/shutterstock_131588954.jpg\"><img loading=\"lazy\" decoding=\"async\" itemprop=\"thumbnailUrl\" class=\"aligncenter\" src=\"http:\/\/sf.viepratique.fr\/wp-content\/uploads\/sites\/5\/2014\/04\/shutterstock_131588954.jpg\" alt=\"Eating at home\" width=\"500\" height=\"334\" \/><\/a><\/p> <p><strong>\u201c I now t ake three square meals at home.\u201d<\/strong><br \/> <strong>Peggy, 39, bus driver <\/strong><br \/> \u201cI have three possible shifts: 6:30am to 1pm, 11:30am to 7pm or 2:30 to 10pm.\u00a0When I started in 2007, I quickly gained weight.\u00a0I <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/neutralising-compulsive-hunger-7546.html#post-7546\">snacked a lot<\/a>.\u00a0I had trouble eating early in the morning so I got myself pastries from a bakery during my break at around 8 or 9am.\u00a0But because I would still feel hungry, I ate more to keep going, especially sandwiches when in a hurry for lunch.\u00a0I must have put on 10 pounds in the past two or three years.\u00a0So I changed my habits.\u00a0I now take three square meals at home in the day, before or after my services.\u00a0When I work until early evening, I replace the pastry or snack with fruit to take me to dinner at 10:30pm. For lunch and dinner, I go for vegetables and grilled meats.\u00a0I avoid starches, fats and products that are too sweet because I have a sedentary job, so I store a lot of fats!\u00a0I also <a href=\"http:\/\/www.mariefranceasia.com\/health\/medical-news\/sports-move-its-good-for-your-dna-2025.html\">make time for sports<\/a> twice a week.\"<\/p>  <p><strong>Review of Marie-Anne Gautier, doctor and  nutritional  expert:<\/strong><br \/> \u201cIt is great to keep three varied and balanced meals per day, but also to include sports.\u00a0People working after-hours tend to do less sport and smoke more than others.\u00a0When working until mid-evening, I would recommend having breakfast before 10am, then a full lunch, which makes up 40% of your daily energy intake, a snack (fruit, yogurt, bread) at about 5pm, and finally a light dinner (fish, cooked vegetables, dairy) before midnight.\u201d<\/p> <p><strong>The opinion of Nicolas Rouig, dietician:<\/strong><br \/> \u201cWhen you have schedules that vary from day to day or week to week, our internal clocks are unbalanced.\u00a0We are less attentive to our sensations; we are less able to recognize hunger and satiety.\u00a0The body often confuses hunger and fatigue.\u00a0In order to be able to once again <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/learn-to-be-hungry-again-7491.html\">listen to our sensations<\/a>, reviewing our behaviour is very effective.\u00a0Do not count the number of calories or the amount of food in grams, but our levels of hunger after each meal, on a scale of 1 to 10. Hunger should ideally be between 3 and 7 or 4 and 6. This forces us to ask ourselves questions about whether or not we are really hungry, and if we are satisfied at the end of the meal, etc.\u201d<\/p>  <p><strong>Continue reading our report on \u201cEating well after-hours\u201d:<\/strong><br \/> <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/eat-healthy-busy-schedule-work-19689.html\">How to\u00a0eat healthy with a busy work schedule?<\/a><br \/> <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/listen-hunger-19692.html\">How to listen to your hunger?<\/a><br \/> <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/important-eat-breakfast-morning-19723.html\">Is a good breakfast important?<\/a><br \/> <em>Fabienne Broucaret<\/em><\/p> <p style=\"text-align: left\"> ","protected":false},"excerpt":{"rendered":"<p>A bus driver tells us about her ordeal trying to maintain her healthy eating habits despite her complicated work schedule.<\/p>\n","protected":false},"author":57,"featured_media":19729,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Peggy, a 39 year old bus driver tells us why it is extremely important for her to eat three, healthy balanced meals a day - 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