golden rules of optimal nutrition...

» Eat digestion-friendly foods, and less wheat and dairy produce. Reduce wheat consumption (bread, pasta, pizza) to a maximum of one serving a day. Reduce dairy products to a maximum of one serving a day.

» Follow a low glycaemic load (GL) diet to balance blood sugar, with slow-releasing carbs and soluble fibres; for example eat foods such as beans, lentils, oats, brown rice and quinoa. Also eat protein with carbohydrate, e.g. fruit with nuts, or fish with rice.

» Reduce consumption of refined foods (white bread, flour, rice, and so on) to a maximum of one serving a day.

» Ensure a high intake of antioxidant nutrients by eating 8-10 servings of a range of colourful fruits and vegetables, including plenty of green vegetables.

» Eat oily fish at least three times a week and/or fish-oil capsules every day.

» Have three servings of fresh, raw seeds and nuts every day, emphasising flax and pumpkin seeds.

» Step up your intake of vegetarian protein from beans, lentils, quinoa, raw nuts and seeds.

» Eat six free-range or organic eggs a week.

» Reduce consumption of red meat to a maximum of two servings a week, and then choosing only lean, organic meat.

» Avoid sugar and sugar-based snacks, or have them very occasionally.

» Don’t add salt to food, eliminate or minimise salted snacks, and reduce consumption of salted, processed food.

» Drink the equivalent of eight glasses of water every day.

» Avoid caffeinated drinks, or at least limit yourself to a maximum of 100mg of caffeine a day - the equivalent of one caffeinated drink.

» Limit alcohol to a maximum of three drinks a week.

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