I am constantly asked what’s the best ‘diet’ to follow in order to be well and have an active, healthy long life.
Well there is no one kind of ‘diet’ that fits all. We are in need of good nutrition which means fresh, nutrient dense, real food.
So what does this mean for us as individuals. I don’t like the word ‘diet’ let’s focus on:
- A healthy lifestyle which includes positively adapting your food, activity levels, stress and sleep.
- Hydrate with plenty of water which can be flavoured with slices of cucumber, lemon, orange, any fruit, mint, herbs etc Herbal teas are great, try to limit yourself to 1-2 teas/coffee a day.
- Eggs in the morning are a great way to start your day and keep you fuller for longer. It lowers your sugar intake as cereals will put you over your daily sugar intake petty much straight away. Oats with a teaspoon of honey and berries. It’s much better then processed cereals.
- Eat plenty of fresh vegetables and salad. 50% of your plate – 2 fist fulls.
- Eat fresh quality meats – chicken, turkey, lamb, beef, pork etc 30-40% of plate – palm to a palm and a half size = 150g-200g.
- Eat fish. White fish and oily fish for your omega 3-6. You can get frozen or fresh. Same amount as meat.
- Mind your sauces, make your own rather than ready made. Carton tomatoes, pasata, coconut milk, herbs, spices, tamari sauce, vinegars, local honey, himilayan/rock/sea salt, olive oil, coconut oil. Have these in your cupboard to make just about any sauce.
- If you are ok with dairy then have real 100% Greek yogurt full fat (no low fat, Greek yogurt style or flavoured) great for good gut bacteria. Feta, goats, buffalo mozzarella, sheep cheese.
- Swap your bread/pasta for sweet potatoes, courgette spaghetti, cauliflower rice, beans/lentils, quinoa, bulger wheat, pearl barley, potato, rice, rice noodles 10-20% of your plate – a fist full at most.
If you eat and drink more of the above then this will push out the foods/drinks which we need less of.
Looking at adding things rather than taking things away will help make lifestyle changes more positive and manageable.
My next blog will look at bitesize changes to help the transition feel more sustainable.