8 Back to Basics Eating Guidelines
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.
