Eating for Health

There is so much varied information about with regards to what diet to choose. If you are struggling we recommend speaking to a nutritionist. However, there are some simple rules to make small healthy adjustments.

One of the simplest changes is to cut out as much processed food as possible. If you didn’t make it from scratch at home then try to avoid it unless you are out and it is a treat or family occasion. As long as you aim to eat well 80% of the time it gives your body enough support to cope with the odd piece of cake.

Add in as much goodness as possible. Enjoy any of the following as long as you have no intolerances to them.

  • Vegetables
  • Fruit – berries are less sugary than tropical fruits
  • Herbs and spices
  • Whole grains
  • Healthy fats and oils
  • Nuts and seeds
  • Beans and legumes
  • Fatty fish
  • Meat
  • Eggs
  • Diary

If you find fruit and vegetable difficult then try adding them to homemade juices or smoothies.

See our Eat a Rainbow page.

Try to avoid or limit:

  • Refined carbohydrates or carbohydrate rich foods such as sugar, bread, pasta, potatoes
  • Processed fats and oils
  • Other processed foods

Consuming an anti inflammatory diet can help to support those who suffer with a chronic health conditions. The ant-inflammatory diet focuses on anti-inflammatory nutrients such as omega-3 fatty acids and an abundance of plant based foods which are phytonutrient-rich including vegetables, fruit, whole grains and nuts. The anti-inflammatory diet does decrease the intake of pro-inflammatory foods such as saturated fats and refined carbohydrates.

For more information: Anti-Inflammatory Diet

However, if you are prediabetic or have type 2 diabetes studies have shown that a low carbohydrate diet can be indicated to reverse both conditions.

Low Carb Program – Sustainable Weight Loss and Blood Glucose Control

Other 'Diet' Toolkits

You may be interested in our other ‘Diet’ chapters within the Wellbeing Toolkit: