- Eat complex carbohydrates (wholemeal pasta, wholemeal bread, brown rice, wholegrains, pulses)
- Reduce refined carbohydrates (white flour, cakes, sugar)
- Sweeten with a little honey or agave syrup.
- Minimise saturated fats by choosing low fat cuts of meat and low-fat dairy options.
- Use olive oil or coconut oil for cooking
- Include oily fish and/ or seeds or their oils (flax/ linseed/ hemp/ sunflower/ pumpkin)
- From meat, poultry, fish, eggs, dairy, pulses, nuts, seeds, and grains
- It is generally advisable to reduce red meat (2 or 3 times per week)
- Include a little dairy in the diet (cows, sheeps, goats).
- Try to replace some meat sources with tofu or beans; or add pulses to meat dishes (e.g. chickpea and beef tagine/ chilli con carne).
- Fish should be no more than 2 portion per week for women and 4 portions for men.
- Include some protein in every meal (especially breakfast!)
- Include nuts and seeds in the diet (about a handful a day)
- Vegetarians need to remember that only animal products contain complete protein and so they need to combine grains and pulses, and include nuts and seeds to meet their needs.
Fruit and vegetables
- 7 vegetable and 3 fruit – include a variety of colours daily
- Keep citrus fruits to a minimum
- Fruits are best eaten whole and not taken as juices, which can be very high in sugar
- Include root vegetables
- Eat with the seasons
Reduce salt (high in breakfast cereals, breads, and ready meals – choose low salt options. Cook from scratch and avoid processed foods. High glucose fructose corn syrup (also known as glucose fructose syrup) is emerging as being particularly harmful and should be avoided completely.
Drink about 2 litres of fluid daily including pure water and a little tea or coffee if desired. Never drink tea or coffee within 20 minutes of eating.
Alcohol is 2 or 3 units daily for women, and 3 or 4 units daily for men. Have at least 2 alcohol free days per week (3 days between drinking is best).