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.