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
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Choose organic foods where possible
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Eat foods as close to their natural state as possible
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Drink lots of water – aim for 1-2L per day
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Eat a variety of whole grains including spelt, rye, barley, oats, buckwheat, rice and quinoa
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Eat high quality protein, such as cold water fish (excellent source of essential fatty acids)
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Eat low GI (Glycemic Index) foods to keep blood sugar levels stable and reduce cravings
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Eat lots of fresh fruit and vegetables – fresh fruit and vegetables contain an abundance of phytonutrients, essential for good health
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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
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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
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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
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Minimise salt in cooking and use herbs such as coriander, turmeric, ginger, cumin, tarragon, cinnamon, rosemary, basil and cardamon for flavour
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Eat lots of fibre (found in vegetables, fruit, nuts, seeds and whole grains) for healthy bowel movements
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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!)
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Increase your intake of nuts and seeds, which are full of essential fatty acids and nutrients
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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
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Processed foods
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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
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Junk and fast foods
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Refined sugar and products containing white sugar
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Products made from refined white flour such as white bread, pasta, most cereals and most cakes, pies and pastries
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Refined white rice – choose brown or basmati rice instead
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Processed fruit juices
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Starchy high GI vegetables such as potatoes
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Canned vegetables as they tend to be high in sodium (salt), which is a big contributor to bloating and fluid retention
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Refined oils such as safflower, sunflower, peanut and canola oil
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Artificial sweeteners
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Food additives, colours and flavours
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Table salt – sea salt is good in moderation
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Red meat
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Caffeine and other stimulants
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Alcohol
Mindful eating
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Eat slowly and chew thoroughly
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Avoid overeating
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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
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Concentrate on the sensations of taste and texture
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Allow yourself quiet time after eating to digest
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Go for a short walk after eating if you can as this helps to promote digestion
Other hints and tips
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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
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Avoid overeating when eating out and eating socially – studies have shown that people eat considerably more when eating out and eating with friends
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Always eat breakfast – breakfast is the most important meal of the day as it fuels the body after the night’s famine.
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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.
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