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Healthy Diet

Optimise Your Diet

Healthy Eating

  • Eat nuts most days – at least 25 grams. It doesn’t matter what type of nut you eat. In some studies those that ate 25 grams of nuts more than 4 days a week had a 50% lower risk of death from heart attack than the non-nut eaters.
  • Eat legumes and lentils (beans, peas, chick peas, dahl, soya beans) most days. Eating 25 grams daily has reduced annual rate of death by up to 8% in some studies.
  • Eat lots of vegetables, salads and fruits – AT LEAST 5 varieties (preferably 15) daily, with an assortment of different colours (red, orange, green, yellow).
  • Eat fish 2-4 times a week (including tinned fish).
  • Eat lots of olive oil. Extra Virgin is best.
  • Meats are a condiment – not the main meal! The amount of meat you eat ought to be about the size of the ‘palm of your hand’.
  • Minimise the amount of saturated fats in dairy products. Try choosing low fat versions most of the time.
  • Minimise the amount of highly refined carbohydrates you eat. – white bread, pasta, white rice. Try and aim for wholegrain carbohydrates instead. Choose carbohydrates with low glycaemic index.
  • Consider taking a quality, plant-based, effective potency multivitamin/multimineral daily, and a fish oil supplement (Omega 3 fatty acid) two-three times a day.