5 top tips for healthy eating
- Rotate your foods, enjoy a variety of different foods rather than eating the same thing every day. There are good reasons for this! The bacteria that live in the gut feed on the different fibres you eat and are crucial for your digestive, immune and mental health. Eating a variety of foods will reduce the risk of developing food intolerances. Eating different foods will keep you interested and nurture your relationship with food. This is key to avoid boredom as pleasure is an important part of eating, after all we do it every day!
- Substitute unhealthy foods for healthy ones. This is a great way to make the shift toward a plant based whole food diet without feeling deprived!
|Food to swap||Swap for this|
|Ice cream||Nice cream (see website for recipe)|
|Potato chips||Kale chips or nut and seed trail mix|
|Chocolate mousse||Healthy chocolate mousse (see recipe by Theresa Cutter – The healthy chef)|
|Sweets and sugary foods||Fruit salad|
|Pasta||Black bean spaghetti or other legumes|
|White rice||Black, green or red rice|
|Soft drink||Sparkling mineral water with fruit in it for flavour|
- Avoid processed foods. Processed foods are anything that comes in a packet or package with an ingredients list. Especially if you see any numbers appearing in the list like food additives, colours and preservatives. Real food doesn’t have an ingredients list as it is its own ingredient and has not been processed. The goal here is to consume a plant based whole food diet. Check the resources page of the website for recipe links to whole food meals and snacks.
- Eat organic. Avoid pesticides, herbacides and fungicides! These chemicals need to be processed by the liver and are not natural for humans to consume. The goal is to eat only organic seasonal produce, if you can’t afford a completely organic diet refer to the resources page of the website for the list of the “dirty dozen and clean 15”. If you can’t afford any organic food, then consider washing your produce well in vinegar water before you consume.
- Aim for the Mediterranean Style Diet. This is one of the most well researched therapeutic diets around. It is high in the anti-inflammatory polyunsaturated fatty acids (omeg 3), cardioprotective, neuroprotective and predominantly plant based. Reduces the risk of many chronic diseases including fatty liver!
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Disclaimer: this information is for educational purposes only and is not a substitute for personal health advice. Please seek advice from your healthcare provide for personal health advice.
Naturopath servicing Sydney, Glen Innes, New England region, Armidale, Inverell, Guyra, Emmaville, Surry Hills, Newtown, Enmore, Marrickville or wherever you are travelling from : )