Every week I meet people with all sorts of nutrition needs… and this week I had an unusual request for a set of Food Rules. What if there was a set of ‘food rules’ that you could follow and they would keep you healthy and lean? Would you follow them? Well, as requested, here is a set of Food Rules that I think can help you stay well into old age and also keep our planet ship-shape!
1) Eat REAL food - the kind of foods that you find in nature. Whole fruit, brown rice, wholegrains, eggs and milk. I’m not talking about adopting a Paleo lifestyle or never eating a Tim Tam again, I simply mean eat more home cooked meals regularly and less prepackaged foods. Start making meals from scratch.
2) Don’t eat ingredients your Grandma wouldn’t recognise. If you are going to eat a potato chip, than make sure the ingredients are no more than potato, oil and salt. If you start to see strange emulsifiers, flavours or colours with numbers or a word that belongs in a chemistry textbook – leave the product on the self.
3) Shop local or grow your own. Go to the local markets, use the butcher down the road, grow some herbs in a pot or swap your lemons for the neighbour’s chook eggs. If that’s all a bit hippy-la-la for you, than try and buy Australian made goods and seasonal produce. Aussies make and grow fabulous olive oils, wine, fruits, nuts…
4) Eat loads of plants. I’m not talking hydrangeas or roses, I am talking fruit and vegetables. Our ancestors ate far more fruit and vegetables than we currently do and obesity was not as it is today. There are a broad range of phytochemicals and micronutrients in plant foods, plus they are a rich source of fibre. So ditch the Multi-V and Metamucil you’ve been taking and instead load your body up with plant foods.
5) Eat from the ocean. Oily fish like salmon and sardines are a fabulous source of Omega 3 fatty acids, which will not only keep your heart healthy but also reduce inflammation. 2 – 3 serves of oily fish each week will be amazing nourishment for your body. Choose sustainable sources, found in the Sustainable Seafood Guide.
6) Eat lean meat. Lean meat unfortunately means no crispy duck skin, pork crackling or fatty bacon rinds! Instead go for game meat like Kangaroo if you dare, as it’s low in saturated fat and incredibly lean. Otherwise, aim to buy pasture fed and free range where possible. Most importantly, just keep it lean!
It’s time to stop cutting foods from your diet and start adding in ones that will improve your health and keep you in peak condition.
Until next time,
Lisa Donaldson APD
Fitness, Energy, Education & Diet