Simple principles for healthy eating

In the Ayurvedic tradition, it is said: “If you have a good diet, of what use is a doctor? And if you don’t have a good diet, of what use is a doctor.” Diet can be one of the major causes of imbalance and illness. Conversely a good diet can also greatly contribute to healing, correctly imbalances and optimising wellness. Below are some general guidelines for a healthier diet:

Basic wholefood principles
• Choose organic foods where possible
• Eat foods as close to their natural state as possible
• Drink lots of water – aim for 1-2L per day
• Eat a variety of whole grains including spelt, rye, barley, oats, buckwheat, rice and quinoa
• Eat high quality protein, such as cold water fish (excellent source of essential fatty acids)
• Eat low GI (Glycemic Index) foods to keep blood sugar levels stable and reduce cravings
• Eat lots of fresh fruit and vegetables – fresh fruit and vegetables contain an abundance of phytonutrients, essential for good health
• Eat anti-oxidant rich foods such as berries, dark chocolate (min 70% cocoa solids), orange and yellow vegetables, green leafy vegetables, red wine/grapes, tea, wheat and barley grass
• Eat detoxifying foods such as cruciferous vegetables (broccoli, cauliflower, cabbage, chinese cabbage, brussel sprouts), green tea, watercress, dandelion tea, fennel tea, garlic, lemon and coriander
• Start your day with a glass of hot water and the juice of half a lemon. This helps to detoxify your liver and kick-start the body’s digestive process
• Minimise salt in cooking and use herbs such as coriander, turmeric, ginger, cumin, tarragon, cinnamon, rosemary, basil and cardamon for flavour
• Eat lots of fibre (found in vegetables, fruit, nuts, seeds and whole grains) for healthy bowel movements
• Use extra virgin olive oil and coconut oil as your main oils (coconut oil is fantastic as it remains stable at all temperatures and believe it or not, it is a fat that actually promotes weight loss!)
• Increase your intake of nuts and seeds, which are full of essential fatty acids and nutrients
• Mix up your dairy intake with dairy alternatives made from rice and oat milk. Soy milk and soy products are good in moderation. Low-fat cow’s yoghurt containing live cultures can also be very beneficial to those who don’t have dairy intolerance

Foods to minimise
• Processed foods
• Packaged foods – look at the ingredients label and if the product has a long list of ingredients it’s probably best to avoid it. Look out for the words hydrogenated and high fructose corn syrup. These are bad and should be avoided
• Junk and fast foods
• Refined sugar and products containing white sugar
• Products made from refined white flour such as white bread, pasta, most cereals and most cakes, pies and pastries
• Refined white rice – choose brown or basmati rice instead
• Processed fruit juices
• Starchy high GI vegetables such as potatoes
• Canned vegetables as they tend to be high in sodium (salt), which is a big contributor to bloating and fluid retention
• Refined oils such as safflower, sunflower, peanut and canola oil
• Artificial sweeteners
• Food additives, colours and flavours
• Table salt – sea salt is good in moderation
• Red meat
• Caffeine and other stimulants
• Alcohol

Mindful eating
• Eat slowly and chew thoroughly
• Avoid overeating
• Don’t do any activity (such as watching TV or working at your computer - easier said than done!) while you are eating as the meal should be the main focus
• Concentrate on the sensations of taste and texture
• Allow yourself quiet time after eating to digest
• Go for a short walk after eating if you can as this helps to promote digestion

Other hints and tips
• Be wary of large portions – portion sizes have increased considerably over the last 20 years and many people don’t actually know what a standard portion size is. For example a portion of pasta is 1 cup, not 2-3 cups as many people would have in a normal meal. A portion of meat is approximately the size and thickness of the a person’s palm
• Avoid overeating when eating out and eating socially – studies have shown that people eat considerably more when eating out and eating with friends
• Always eat breakfast – breakfast is the most important meal of the day as it fuels the body after the night’s famine.
• Dinner should be the smallest meal of the day and should be eaten 2-3 hours before bed to allow the body to digest the food and not interfere with sleeping. This isn't always practical, especially given that a lot of socialising revolves around eating out. If you know you're going out for a big dinner, then try to eat a lighter lunch to balance it out.

It's all pretty simple and common sense really, but sometimes we need a reminder. Eat well, live well and stay well.