8 Back to Basics Eating Guidelines

March 4, 2018


8 Back to Basics Eating Guidelines


** Please download my Back to Basics Wellness Diet for food suggestions**

*** Also see my downloadable guide  Dirty 12 Clean 15 on foods that are likely to be exposed to pesticides and those that are clean***


If you have intolerances or allergies then please avoid these foods.



Eat a variety of foods from these food groups.


1. Protien

  • Choose lean, grass fed, organic if possible.

  • I recommend eating a source of protein with each meal.

  • A good guide to serving size is the palm of your hand.


2. Vegatables

  • Simple, just eat lots and lots and a variety of different vegetables.

  • Eat the colour of the rainbow.

  • Eat at least 6-9 servings a day.

  • Organic is best but if not possible, rinse well before eating.

  • Limit the more high carbohydrate vegetables to 1 serving per day eg. white potato, corn, peas and carrots.


3. Fruit

Include these delicious foods but limit to 2-3 servings per day due to their high sugar content.


4. Grains and Cereals

  • It's no necessary to totally avoid this food group but choose a variety and limit your serving size to 1 serving per day.

  • Eat whole grains as much as possible eg. brown rice, wholemeal flour, whole oats.

  • Avoid white bread and cereals that are in a box - these are highly processed.


5. Fats

  • Good healthy fats are critical to our health

  • Include sources of essential fatty acids especially omega 3, in your diet daily.

  • Include cold pressed oils such as olive oil and nut oils as well as whole nuts, avocado and oily fish.


6. Think about drinks

  • Water is best - at least 8 glasses of pure water daily.

  • Add lemon/lime,  ginger or cut up fruit to add some variety.

  • Enjoy a variety of herbal teas.

  • Limit black leaf tea and coffee to 1 per day.

  • Keep alcohol to a minimum, 1-2 glasses a couple of times a week is fine.

  • Avoid fruit juices, soft drinks and drinks containing high amounts of added sugar such a milo.


7. Some tips of what to avoid or reduce

  • Sugar, sugar and sugar! In all shapes and forms. Read labels and check for hidden sugar.

  • Highly processed foods

  • Deep fried, fatty foods.


8. Enjoy the process

  • Be kind to yourself as you change.

  • Enjoy one day per week to indulge in your favourite food and then back to the basics.

  • Don't eat in front of the T.V.

  • Be mindful when you eat. Don't eat when full or dehydrated.



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