Healthy Eating Resources
What does healthy eating look like?
A healthy diet is one where you eat whole foods DAILY: fruits, vegetables, fish, meat, dairy products, ‘good’ oils, eggs, cereals, legumes, nuts, herbs and teas.
The easiest model for most Australians of western cultural heritage to follow is often the Mediterranean-style diet that so many health studies have proven beneficial.
Variety multiplies nutrition
Healthy eating is ALL about variety. This means eating 30-40 different foods every week. (Yes, really!) Carrots are great – but not JUST carrots). Even one teaspoon of thyme from your garden constitutes ‘a different’ food. Do a food diary for a week and notice how many different foods you eat. Then try a new vegetable that you’ve seen at the market (and maybe have no idea of the name) and experiment with a recipe.
Eat fresh food, mostly plants – not too much…
Michael Pollan in his best-selling book IN DEFENCE OF FOOD
What healthy eating DOESN’T look like…
Lots of take away food – because every meal you buy is likely produced for “least possible cost”.
Lots of super-processed “convenience” foods filled with preservatives, salt and sweeteners.
My thoughts on healthy eating
Here’s a selection of posts I’ve done on healthy eating:
“Yes it’s plant-based – but is it GOOD?” (April 2023) Why super-processed “plant-based protein” isn’t all that good – either for you OR for the planet.
“Meeting the ‘more vegetables’ challenge” (February 2023) Practical strategies and tips for turning your resolution into new behaviour.
“How to maximise your memory AND your family’s health” (February 2023) Prompted by a research update on links between diet, health and memory decline.
“Eat your way to global cooling” (May 2017) The benefits that a healthy, veggie-rich diet to the planet AND your body”.
Chia pudding – a great craving-buster to keep in the fridge
Chia pudding is a handy, healthy, quick snack to keep in your fridge – for those moments when cravings hit.
Sauerkraut
Sauerkraut is super-healthy – especially when you make it at home. It helps digestion and helps balance the microbiome in your gut, and in reducing inflammation throughout your body.
10 things your Doctor probably won’t tell you about ‘protein’
10 things your doctor probably learned about protein and health in medical school – but may not think to tell you.
Walnuts help ADD (and psychological maturation! wow, really??) in teens
Healthy food helps your whole self, not just your body, as this research on the benefits of walnuts for ADD in teenagers shows. Who would have thought!!!! Every clinician should recommend a handful of walnuts 3 times a week for every teenager to boost their Omega-3 levels. It’s a small, no-side-effects dosage to get a…
Meeting the ‘more vegetables’ challenge
Everyone knows that vegetables are good for them – but it’s surprising how many people think they’re doing OK – until they start to count! Food intake is one of those areas where what we think we’re doing and what we’re actually doing are two different things. Check your real intake So keep a food…
Four simple strategies for avoiding that extra Christmas half-kilo
Festive season weight gain in the November – January festive season can be anything up to half a kilogram. Over-indulgence, holiday slow down and high-calorie foods are common contributing factors. The news isn’t all bad, though. There are four simple strategies you can use to minimise your holiday weight gain. In summary, these are: There’s…
Links on healthy eating
Kiwi fruits to the rescue (Jan 2024) – this study showed improve mental health in just 4 days compared to 12 days with Vit C Supplements
The power of fibre is discussed in this ABC Radio National (Jan 2024) interview. We all need to eat more and all the varieties. If you find that you bloat or are in discomfort with lots of fibre have a chat with your friendly Naturopath to discuss some options to get back on the fibre path. Think whole grains, prunes, kiwi fruit, all fruit and veg.
How much protein? – the eternal question: This review (Jan 2024) of the Nurses Study may enlighten us further recommending more plant based proteins in middle age may benefit us in older age. Eat more than the recommended 0.8g/kg body weight.
Walnuts Linked to Improved Attention, Psychological Maturity in Teens (April 2023) The amazing difference that three handfuls of walnuts a week can make to teenagers
Red Meat is Not Harmful When Consumed As Part of a Healthy & Balanced Diet (April 2023) Research paper investigating whether red meat deserves it’s bad reputation, including the note that “the relationship between red and processed meat consumption and disease is not causal when meat is part of a healthy and balanced diet.“