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Nutritional Therapy Oxford Dip ION, mBANT
Tel: 07850 117802

Healthy Eating Guidelines

Emma’s Healthy Eating Guidelines

  1. Follow plate guide →
  2. Always eat breakfast
  3. Always combine protein (meat, fish, eggs, nuts, seeds, tofu etc.) when you eat a starchy carbohydrate (potatoes, rice, bread etc.) and when you eat a piece of fruit
  4. Eat 3 main meals daily (leave a 5 hour gap between meals)
  5. Drink at least 2 litres (8 glasses) water per day
  6. Chose foods as they are found in nature
    • Whole-foods (e.g. brown rice) rather than refined foods (white rice)
    • Fresh fruit rather than dried fruit, puddings or confectioneries
    • Water or diluted fruit juice (50:50) rather than fizzy drinks squash or energy drinks
    • Avoid caffeine particularly coffee and strong tea
    • Reduce Alcohol to maximum 1 glass per day
    • Avoid foods advertised as ‘low fat’, they are often high in sugar
  7. Exercise – 30 minutes exercise three to four times weekly
  8. Set priorities to reduce busyness

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