The sheer range of diets and ’superfoods out there can be completely overwhelming leaving many people at a loss as to how best to plan their own and family meals. From my own training and reading of the health research, I really do think that the best guide to healthy eating for most people is to follow ‘Mediterranean Diet’ principles. This is not pasta, pasta, pizza, pasta ! Instead try a wide range of wholegrains, fruit and vegetables, nuts and seeds, chicken and fish + lower amounts of red meat and refined carbohydrates like white bread, cakes and high sugar & fat processed foods. Try to ‘eat a rainbow’ of colours every day. Eat mindfully and with friends and family not in front of the TV. Exercise. Do something you love – it doesn’t have to be the gym! Walking, dancing, playing football with the kids…anything that raises that heart rate and makes you feel good. And by eating a variety of foods you will be taking in a whole range of vitamins and minerals. Make food your friend NOT your enemy. Try to eat more of the good stuff – this will help reduce cravings for those sweet and fatty foods. And remember to be kind to yourself- a treat now and again does not make you a bad person. Try to eat well for 80% of the time and don’t worry too much about the occasional treat and take-away.
The Mediterranean Diet Pyramid produced by Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization has been updated in light of recent research and now includes herbs and spices and a recommendation to eat fish or shellfish at least twice a week. Here it is:
You can read more about the Pyramid, download a PDF and see some delicious recipes on the MFA website (an Oldways programme).
How does your food and lifestyle compare? If you’re not there yet, take it one step at a time.
Step 1: Stick this lovely Pyramid picture on your fridge door !