- ¼ slow release high fibre grains and seeds
- ¼ protein
- ½ vegetables
- At least 1-2 tablespoons good fats
GRAINS – quinoa, buckwheat, brown, red, or black rice, millet, red teff, lupin, barley, whole wheat, spelt, oats.
FISH– wild-caught salmon & trout, mackerel, cod, mullet, sardines, monkfish…
SEAFOOD-Australian prawns, mussels, clams, oysters, scallops, octopus, crab…
GRASS FED MEAT-beef, lamb, pork, goat, kangaroo, rabbit…
POULTRY-chicken, duck, quail, turkey, chicken or duck liver, eggs.
PLANT BASED PROTEINS
PULSES -lentils, peas, cannellini, black, aduki, broad beans, chickpeas…
FATS -avocados, tahini, coconut flesh.
Nut pastes-peanut, cashew, brazil, hazelnut, almond….
Cold pressed oils-extra olive oil, avocado oil, nut oils, hemp oil…
Saturated fats-butter, coconut oil, duck fat, goose fat, lard.
Nuts-hazelnuts, almonds, cashews, pecans, walnuts, pine nuts, pistachios
Seeds-sesame, pumpkin, sunflower, chia, hemp, flax.
Starchy veg-carrots, sweet potato, beetroot, potato, corn, peas, parsnips, pumpkin, squash, zucchini, beans, sugar snaps, snow peas, snake beans, roman beans, turnips, parsnips….
Low carb veg-eggplant, peppers, cauliflower, lettuce, asparagus, broccoli, cucumber, mushrooms, onions, tomatoes, cabbage, radicchio, frisee, endive, Chinese cabbage, celery, radishes, brussel sprouts, alfalfa / snow pea sprouts, sea vegetables….
Green leafy-kale, rocket, spinach, bok choy, choy sum, gai lan, stinging nettles, lambs’ lettuce, sorrel….
When purchasing food, where possible buy organic.
Balancing your plate with satisfying wholefoods, will ensure a healthy amount of fat, protein, fibre rich foods, and a variety of antioxidants to keep your body fuelled and in tip top condition.
Whilst eating your delicious wholefoods, do so, in a relaxed environment, chewing every morsel of food.
Practice mindful eating by avoiding watching TV or scrolling on your smart phone, engage and share your day with the people around you, or enjoy a peaceful meal to yourself.
Plus, taking your time to eat, will allow your body’s natural satiety cues to function as they should, and communicate from your gut to your brain, to stop eating.
Wholefoods can bring great pleasure and wellness, invest in your wellness today xx