Diet advice

The food and drink we consume can have a large impact on our health in the short and long term. Here is some pratical advice which can guide you towards a more healthier lifestyle.

Good foods to eat & drink

FRESH FRUIT and VEGETABLES:

Aim to eat at least 5 portions a day: 2 portions of fruit such as strawberries, blueberries, apples, bananas and oranges, and 3 portions of vegetables, especially green leafyvegetables such as cabbage, peas, broccoli, kale and spinach. Eat fruit and vegetables of different colours to increase the variety of nutrients contained – try purple kale, red cabbage, sweet potato, tomatoes, carrots, and all colours of peppers.

GOOD OILS:

Enjoy oily fish such as salmon, mackerel, herrings, pilchards, sardines, and fresh tuna 1-3 times a week. These are rich in Omega 3 which is vital for the health of your heart, brain, skin and immune system, and reduces cholesterol. Eat avocados, and seeds such as linseeds, pumpkin seeds, and sunflower seeds, and unsalted nuts such as almonds, brazils, walnuts and cashews to boost your levels of Omega 3 and 6. Cook with olive oil to give you Omega 9.

PROTEIN:

Eat protein with every meal to give you lasting energy – try free range eggs, natural yoghurt, poultry, fish, lentils, beans, nuts and seeds. Eat less red meat and dairy products which contain saturated fat, and have an inflammatory effect on the body.

WATER:

Try to drink 8 glasses ( 2 litres ) of water or other uncaffeinated drinks every day such as fruit and herb teas and diluted fruit juices. Reduce tea and coffee as these are dehydrating, and caffeine increases stress levels in the body raising blood sugar levels.

Food & drink to reduce:

FRIED FOODS:

These are toxic to the body and can be avoided by grilling, boiling, baking and steaming food. Vegetables in particular should be lightly cooked or steamed to retain their goodness.

BAD FATS:

These include hydrogenated or trans fatty acids, and are found in many margarines, ready meals, biscuits and cakes. Many of these also contain surprising amounts of sugar and salt, which are best reduced or avoided.

REFINED FOODS:

These include white bread and rice, cakes and biscuits. Try wholegrain bread and rice, and cereal such as porridge and shredded wheat.

ALCOHOL:

Limit alcohol to 1-2 units a day or less. E.g. a small glass of wine or pint of normal strength beer.