Diet - Tips

The Eight Point Plan

i. Eat plenty of fiber, pulses, whole grains, foods made with wholegrain flour
(such as wholegrain bread), and fruit and vegetables give you the benefit of
fiber as well as its associated essential fatty acids, minerals, and vitamins.
Grains are better only coarsely ground.

ii. Eat plenty of fresh fruit and vegetables, especially green leafy ones. These give you
the vitamins, minerals, essential fatty acids and fiber you need. Peel the fruit as little
as possible (peel and pith are nutrient rich). Cook vegetables lightly by steaming or
stir frying, and eat some raw everyday to benefit from their hormones and enzymes.

iii. Cut down your fat intake (especially saturated fat). Choose fish, offal (organ meat),
game, poultry, whole grains, pulses, nuts and seeds, or sprouted seeds, rather than
red meat and cheese.

iv. Cut down your sugar intake. Use sugar as flavoring rather than as a food.
Avoid cakes, sweets, chocolates, biscuits, puddings, ice-creams, jam,
fruits canned in syrup, soft drinks, sugar in tea and coffee, and milk shakes.

v. Cut down your salt intake. Instead of adding salt to your food use herbs,
spices, fresh ginger, horseradish, lemon juice, tomato puree, vinegar,
soy sauce, vegetable stock, yeast extract, chutney, and other flavorings.

vi. Cut down your consumption of processed food to avoid the " empty calories"
of saturated fats, added sugar, refined cereal grains, and additives.

vii. Drink only moderate amounts of alcohol.

viii. If you are overweight, exercise more and consume the amount of food
and drink that will enable you to reach and keep to your optimal body weight.