- Eat plenty of vegetables and fresh fruits
- Food should be served as close to its natural state as possible to maximise nutrients. Try and enjoy at least 50% raw vegetables and fruit every day.
- Use cooking methods like steaming, baking, grilling, sauté or stir-frying and eliminate deep fried foods
- Try not to over cook or reheat vegetables as this causes greater nutrient loss.
- Cook with lots of fresh herbs and spices not only for taste but for their health and medicinal properties. This will also allow you to use less salt. A high salt intake can contribute to high blood pressure.
- Avoid processed foods which are high in preservatives, flavour enhancers such as (MSG / E621), sugar + artificial sweeteners, saturated + trans fats, salt + non-nutritive ingredients that are linked to disease and poor health.
- Eat small amounts of healthy anti-inflammatory oils such as extra virgin olive oil, avocado, macadamia nut, linseed, almond and walnut oils. Avoid trans fats and hydrogenated oils.
- Keep to a low allergy, low GI, Mediterranean Style diet that can reduce your risk for diabetes, cardiovascular disease and obesity.
- Eat adequate amounts of quality protein every day according to your energy needs and
activity level. - Drink plenty of water and avoid soft drinks, alcohol and excess sugar.
Resources: The healthy chef, Teressa Cutter
