Introducing dietary changes

Introducing dietary changes

Enjoyment - the most important thing to remember is that food should always be a pleasure. The way we feel emotionally as we eat has a significant impact on the way we digest and absorb the food and we should try, if possible, to eat in a relaxed environment. Feelings of stress due to a dislike of the food will undermine the nourishment we are receiving and it is therefore important not to become overwhelmed by thoughts of what should and should not be eaten.

Experiment – while it is very important to enjoy the diet, it is also vital that as many healthy foods as possible are included on a regular basis. We encourage people to experiment and find ways of preparing and cooking food that is healthy and delicious, good cookbooks are often essential!

Step-by-step changes - when introducing changes to the diet, do so in a step-wise fashion. It is important not to make lots of changes at once as it is easy to become overwhelmed, which can cause stress and a desire to give up on the healthy eating plan altogether.

Variety – it is important to eat a wide variety of foods not only to ensure a balanced intake of all essential nutrients but also to avoid becoming bored with the eating plan.

Foods to Eat Plenty Of

• Organic foods – use organic foods whenever availability and budget allow in order to limit exposure to potentially harmful pesticides and hormones.
• Whole foods – whole foods are those with as little added or taken away as possible. Stick to foods that are unprocessed, i.e. no ‘ready meals’, and unrefined, i.e. use whole grain products such as granary bread, wholemeal pasta or brown rice rather than the white variety.
• Fresh vegetables and fruit – choose those that are in season and locally grown if possible. You should aim to have 8-10 portions per day with at least 5 portions of vegetables and 3 of fruit. Eat some of these raw and either lightly steam or bake the rest. Eat a variety of vegetables and fruit in a rainbow of colours to ensure a wide variety of nutrients.
• Whole grains – include whole grains and whole grain products in the diet on a regular basis. Use the more unusual grains such as quinoa, millet, barley, buckwheat, amaranth and rye as well as the more common wheat, rice and oats.
• Pulses – include a variety of cooked and sprouted beans, peas and lentils.
• Healthy fats – nuts and seeds plus oily fish are good sources of the essential fatty acids. Use cold pressed vegetable oils for salad dressings and extra virgin olive oil or virgin coconut oil for cooking. For margarine alternatives drizzle olive oil over bread or toast or spread coconut oil (solid at room temperature), nut and seed butters or avocado. If you really want to use margarine choose one that is free from hydrogenated/trans fats.
• Juices - freshly prepared juices are a great way of boosting nutrient intake. Use mainly vegetables with a little fruit to sweeten.
• Water - drink lots of water, aiming for around 1.5 to 2 litres per day. If possible use spring or mineral water or water that has been filtered or purified in some way.

Foods to Eat in Moderation

• Poultry – chicken and turkey (free range and organic, if possible).
• Eggs – chicken, duck or quail (free range and organic, if possible).
• Fish – choose non-farmed, deep-sea white fish such as cod and haddock and the smaller oily fish such as sardines, pilchards and herring.

Please note: we suggest people consume small portions of animal products, about the size of the palm of the hand, 2-3 times per week, or every other day. We also strongly recommend buying the best quality products whenever possible, ideally organic. People who choose not to eat animal products should be very careful in ensuring they consume adequate protein from a plant-based source and to help do this we would recommend they seek the advice of a nutritional therapist.

Foods to Minimise

• Red meat – e.g. beef, pork or lamb.
• Dairy products -milk, cheese, cream or yoghurt (non-dairy alternatives are available). 
• Smoked and salt cured foods 
• Barbequed, char-grilled or burnt foods 
• Refined sugars – avoid all sugary foods and use fruit (primarily fresh but also dried, if desired) to add sweetness to the diet. Honey, molasses or maple and fruit syrups can be used occasionally, if necessary.
• Processed foods -e.g. pre-prepared meals and convenience foods.
• Caffeine – green and white tea contain caffeine as well as black tea and coffee. If you are having drinks containing caffeine, they are best taken with, or at the end of a meal.
• Alcohol 
• Table salt – use small amounts of tamari sauce or unrefined rock or sea salt instead.
• Hydrogenated or trans fats – found in many convenience foods, fried snacks and margarines.Use cold-pressed vegetable oils and the margarine alternatives.

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