Well Women Guide to A Healthy Diet. Simple Tips to Keep you Well

My daughter is a vegetarian, my son loves pot noodles, my youngest loves crisps and biscuits and my husband is a big meat eater and has been known to eat up to eight sausages at a time!!

Me? I am not a brilliant eater and more a picker and for years ate a very poor diet. This has now changed. I loathe fast food like McDonalds and won't touch it at all.

Clare and me are, however, particular about what we eat but I still love pasta with sauce and loads of grated cheese. We love smoothies and freshly squeezed juices and salads. These days my appetite is quite poor but I have to make sure that what I do eat is good. Those with thyroid and autoimmune disease should ensure they have a good diet, so read on.

How can we achieve a Healthy Diet?

1. Eat as much Organic food as possible

2. Check food labels to make sure your food is free of artificial flavourings, preservatives and colourings and observe the possible allergy risks below. You do not need them in your diet and they do not form part of any healthy eating plan. They are often toxic and dangerous and are not doing you any good.

3. Eat at least 5 portions of fresh organic fruit and vegetables a day. Remember that a glass of fresh organic fruit or vegetable juice counts as a portion towards your 5 a day, and you could have a piece of fruit as a snack, a banana with your breakfast and a side salad for lunch and this will already be 4. Another glass of juice and some vegatbles with dinner will take it up to 6 or more. So, it's not actually that hard. This is probably one of the best ways to improve a poor diet.

4. Drink plenty of mineral water (never tap). I feel that sometimes this is over-exaggerated as you also get water from fruits and vegetables. Aim for around 6 glasses a day if you can. (more in hot weather)I sometimes think 2 litres is hard to achieve, but 1 litre is easy to achieve and top up with fruit or vegetable juices or clear soup and herbal tea. Remember that water flushes toxins out of your body. Signs of dehydration include: dark urine, small amounts of urine, headaches and poor concentration. You feel more awake and alert when you drink water and your skin looks better too without a doubt. Ironically, you are less likely to have eye bags and bloating too. Water is necessary in a healthy diet. Try to get it in Glass bottles

5. Decrease tea, coffee and fizzy drinks. They are stimulants and dehydrate you. Fizzy drinks have a high sugar content. They are not important in your diet much as we love them.

6. Make sure you eat breakfast. The most important meal of the day. Never skip it. Those who eat breakfast are more capable of controlling their weight. Breakfast is your best start to the day. It helps you face the day and feel well nourished. School children especially need to have breakfast as they are more able to concentrate on their studies. It stops us getting hungry and wanting snacks like the odd cake or chocolate. With so much choice available, make sure you have a healthy wholegrain cereal as part of your diet or wholegrain toast or both. You are then increasing fibre too.

7. Cut down on saturated fats and food containing them such as cheese like cheddar, fatty meat and meat pies, sausages, burgers, fast food, chip shop chips, butter, lard, cakes, biscuits, whole milk and cream. Increase healthy cholesterol-lowering fats like olive oil, and other healthy oils. Organic extra virgin olive oil is an asset to your diet.

8. Eat more starchy carbohydrates like pasta, bread, rice, potatoes. Try to make these the wholegrain variety which are much better for you. Carrots, parsnips, swede and other vegetables that "froth" when being cooked also contain starch.

9. Eat less salt. Remember to check food labels are most of the food we eat already contains salt, so adding more in cooking or at the table is lethal. Eating a lot of salt increases your risk of heart disease and stroke. It causes high blood pressure. Check food labels and do not add salt at the table. Not a good contribution to a healthy diet.

10. Reduce alcohol intake. Red wine is beneficial to your diet as it contains antioxidants, but no more than one small glass a day.

11. If you are vegetarian you need protein in your diet so eating foods such as dairy products, eggs, seeds, bread, rice Quorn and pulses will help.

12.Eat more fish 2-4 portions such as cod, plaice, haddock. Eat more oily fish too.(2 portions for pregnant women). Beneficial to your health as it contains vitamins, minerals, protein and omega 3 fatty acids. Examples are salmon, mackeral, trout, sardines and fresh tuna. If eating tinned fish check that it is not laden with salt. 13. Increase fibre in your diet. Fruit and vegetables, cereals such as bran, porridge, wholegrain pasta, bread and rice are all good sources and help keep your gut healthy. There are two types, insoluble and soluble.

Insoluble fibre is the fibre that we do not digest but it helps move other waste and toxins out of the body. The type of food that contains insoluble fibre is wholegrain bread, brown rice, brown pasta, fruit, vegetables and wholegrain breakfast cereals. These keep our bowels healthy and we are less likely to develope serious bowel disorders and chronic bowel complaints. Do not reheat rice as this can cause food poisoning.

Soluble fibre is partially digested and helps lower cholesterol such as oats, lentils, pulses, beans.

To eat more fibre you simply increase the foods that contain them. Change white bread to wholemeal, or granary, white pasta to wholegrain, potatoes are fibre. Fruit and vegetables are fibre. Add beans, pulses and lentils to stews and casseroles. Porridge is a high fibre breakfast and oats can be eaten with fruit and yoghut.

14.Check out my Food alternatives page for loads more ideas for Healthy and some very luxurious wicked and naughty snack ideas

Food intolerance, allergies and additives.

There are some foods that are considered a risk in that they can cause allergic reactions. These are: Milk, all kinds of nuts, especially peanuts, eggs, wheat and wheat products and soya, fish and shellfish. They are to be avoided in those who are likely to have a reaction, such as children who are prone to reactions to foods. Many food additives also can cause reactions as well are being potentially toxic such as monsodium glutamate and food colourings. Eliminate artifical synthetic products completely from your diet.

Some common allergy foods include:

Celery, usually celeriac (the root of the celery)

Cereal: due to gluten intolerance

Coconut: People who are allergic to nuts may react to this as well as people allergic to latex.

Eggs: Some react to raw eggs but not cooked as it is the protein in the egg that causes the allergy. Cooking destroys some of the proteins but not all of them. Some people also react to eggs because they are allergic to chicken or bird feathers.

Fish: Due to improper storage of fish, some may contain histamine which produces an allergic reaction, although the histamine alone may also cause poisoning in those who are not allergic too.

Shellfish: Those that are allergic to one type should be aware that they could react to other types too and reactions can be very severe. Even the smell or vapours can cause a reaction and also touching them.

Fruit and Vegetables: People who are allergic to the pollen from some trees, are also allergic to certain fruits and vegetables. The reaction to these is generally not severe. Apples are one of them and also tomatoes and strawberries. Tomatoes are more likely to cause a reaction when they are very ripe. Cooking fruits and vegetables does not mean that they won't cause a reaction.

Kiwi Fruit: The reaction to this can be quite severe and it is though to relate particularly to children as kiwi fruit have become so popular. Adults who are allergic to birch pollen or latex are more likely to be affected.

Lactose: This is a sugar present in milk and is different from an allergy to milk. The intolrence is due to a shortage of the enzyme Lactase which makes lactose hard to break down. This makes absorption difficult and causes diarrhoa and extreme bloating and discomfort. All milks contain lactose including goats, cows, sheeps and even human milk so diet needs to be watch as even a small amount can cause a reaction. Once again check labels as products may contain lactose and this will be stated. Many people with this intolerance can however often eat cheese and yoghurt without problems.

Milk Allergy: The most common allergy in childhood is an allergy to cow's milk and is an allergy to the protein that causes this. A child allergic to cows milk will also be allergic to goats milk since they both contain this protein. Symptoms include eczema, vomitting, diarrhoea, hives, rashes and stomach cramps. Breathing difficulties and anaphylaxis can also be caused.

A condition known as Milk Intolerance is experienced by some children as soon as cow's milk is given to them and the symptoms are as above but without the rashes and many children outgrow the condition by the age of 5.

Latex-food syndrome This is caused by a reaction to natural rubber and latex and is experienced by people who regularly come into contact with latex products. Since latex contains many allergens that are similar to those found in some foods, people who are allergic to latex may also experience a reaction to apple, avocado, banana, carrots, celery, cherries, coconuts, kiwis, mangoes, chestnuts, paprika and strawberries.

The same thing applies if you are allergic to these foods, that you may also be allergic to latex. It is a good idea to be tested for allergies in this respect.

If you are allergic to Lupins then you could also be allergic to peanuts. Many flour based products contain lupin so labels should be checked as reactions can be severe.

Meat Allergy Those allergic to meat are often affected by just one type but can be affected by them all. Since processed meat products often contain milk, those that are allergic to milk should bear this in mind.

Food Additives: One thing we do not need in our diet is artificial additives. Those that react to additives usually suffer from asthma, eczema and /or hayfever and consuming additives with these conditions can bring on an attack. Additives are bad for anyone regardless of whether they produce a reaction or not.

Sulphur Dioxide and other sulphites are used as preservatives should be avoided. These include E220, E221, E222, E223, E224, E226, E227 and E228. They are present in things like sausages, burgers, soft drinks and even dried fruit and vegetables so check the labels.

Benzoates are used to preserve food and make sure that moulds and yeast do not grow. These include: E210, E211, E212, E213, E214, E215, E216, E217, E218 and E219. They are mostly in soft drinks but also occur naturally in other foods such as honey and fruit. They can worsen asthma and eczema in those with the condition.

Tartrazine is a colourant also known as E102 present in soft drinks sweets and sauces and can cause rashes, asthma attacks, hives, allergic rhinitis and skin conditions like dermatitis. The use of tartrazine is on the decline.

Children with ADHD (Attention deficit hyperactivity disorder should avoid the following food colours:

E110, a colour called sunset yellow, E104 quinoline yellow, E122 carmoisine, allura red E129, tartrazine E102, ponceau 4R E124. Present in soft drinks, ice cream, cakes and sweets.

For more information about food allergies please Click HERE Variety is the Spice of Life

Information based on the great little book 1001 little healthy eating miracles by Esme Floyd

More than 40 nutrients are needed and no single food provides all 40. Many superfoods and complete foods provide these nutrients but generally we need a variety for optimum health.

Wholegrain products, like cereals, brown rice, wholemeal pasta, bread fruit and vegetables dairy products and meat fish and other protein foods should provide a typical day.

A typical plate should contain half vegetable, one quarter protein and one quarter carbohydrates. This is the most recent advice from nutritionists. Balancing every meal in this way provides a healthy intake.

The average 40 year old woman should eat 175g of wholegrains three lots of vegetables and two of fruit, 500mls of dairy such as milk or yoghurt and 175g protein from fish meat or beans.

Snacks and low nutritional products should make up less than 10 per cent and certainly no more than 200 cals a day.

Consider what you eat and drink each day and write it down if it helps you plan properly. We all have the odd bad day but make sure it balances out overall.

We know about the 5 a day rule but 3 of the 5 should come from vegetables and the reason is, that the sugar content is higher in fruit. The fibre content of vegetables is higher.

Carbohydrate intake is all about whether your day is active, if not you generally don't require as much carbohydrates as they are for providing energy.

Don't base your entire meal around carbohydrates. Replace some of them with salad or vegetables and try one carbohydrate per meal.

Baking cakes is healthier, substiture white flour for wholemeal.

The recommended serving for meat is 85g. This is "one" serving.

Try growing your own tomatoes, lettuce, herbs etc. You will know where it comes from and that it's organic. They can be grown in a window box.

Being vegetarian means it's important to get protein. Aim for 2-3 portions of dairy and two portion of protein from nuts, fish or other source such as quorn or tofu. Try to include eggs as they provide the amino acids, L-lysine and l-tyrosine.

Adding oil to your diet in the form of olive oil, flaxseed oil provides "good" fats. You could add flaxseed oil to a smoothie.

Steaming food helps keep the nutritional value especially if you use the water to make gravy or sauces.

Reduce red meat intake by swapping red meat for chicken, turkey or fish a few times a week. You don't need red meat more than 2 or 3 times a week.

Drinking Skimmed (organic) milk is better for your calcium intake as drinking full fat milk interferes with the calcium absorption.

Drinking sufficient water with fibre is important. It helps food to move through the digestive system. This is particularly true of psyllium husks or supplements. Lots of water should be consumed to avoid blockages.

Kids need amino acids for growth. Good sources are nuts, sunflower seeds, raisins, brown rice and surprisingly, chocolate (organic).

Eating raw food is better because not only are the nutritional aspects better, but more chewing means more enzymes produced to start the digestive process.

Sulphur is essential for collagen production,. Found in lean beef, eggs, fish, cabbage onions.

Old garlic is better than fresh in some ways as it contains SAMC, sallylmercaptocysteine, a sulphur compound shown to slow down the growth of prostate cancer cells. Fresh garlic does not contain this. So if you find some at the back of your vegetable rack or cupboard, use it!!

Plant phytochemicals are a sure way to protect yourself from cancer. whilst all fruit and vegetables contain them, cabbage, broccoli, tomatoes, cauliflower and brussels sprouts contain the most.

Certain foods mop up toxins, even metals in the body. These foods are high in sulphadryl and such foods as onions, garlic, chives, red peppers and egg yolks are excellent sources.

Brightly coloured food contains the most nutrients. Bright green, red, yellow, purple, you name it and there will be a natural fruit or vegetable. Blueberries, kale, red peppers, broccoli, kiwi, brussels sprouts, tomatoes are just some examples. Make sure you have them daily.

Red Grape juice is high in anti oxidants, especially resveratrol and a great substitute for red wine. Drink a glass daily.

We all know about beta carotene, but did you know there is also Alpha-Carotene? It has been reported that alpha carotene is ten times more effective against cancer than beta carotene. It is found in: carrots, pumpkins, squash, peaches, dried apricots and swiss chard.

Natural medicinal adaptogens such as garlic, ginseng, echinacea, liquorice, ginger, schisandra root and ginkgo biloba will ensure that you are as healthy as possible, so add them to your diet.

Cayenne Pepper is wonderful for the circulation. Reports such as this one from Regenerative Nutrition suggest that taking cayenne pepper as a daily supplement may help to ensure that heart attacks are prevented. Said to lower cholesterol it could also be drunk with the addition of hot water and lemon juice as it is a mild stimulant.

The pith of citrus fruits is actually high in bioflavonoids such as rutin, so don't worry about eating it. It will only benefit you.

One glass of red wine per day is beneficial as it contains resveratrol, an antioxidant which can offer protection against coronary heart disease. (see also Grape juice above)

Ginseng is often taken by many people as a health supplement but it can interfere with the effectiveness of heart medication so people on heart drugs should avoid it. Also vitamin C taken with ginseng can interfere with absorption so 2 hours should be left between taking the two.

The mineral selenium and the plant based chemical sulforaphane have been found to be 13 times more effective in fighting cancer when eaten together. To reap the benefits, combine selenium rich foods nuts, poultry, fish and eggs with sulphoraphane rich broccoli, sprouts, cabbage watercress and rocket.

Taking too much phosphorous can interfere with calcium absorption and fizzy drinks are high in phosphorous but not calcium so are best avoided if you want healthy bones. No more than 1000mg of phosphorous a day is needed and it should be balanced with calcium. Phosphorous is also needed for healthy bones, but an unbalanced intake of phosphorous where phosphorous is consumed over calcium won't help at all. Also an excess of vitamin A increases the risk of bone fractures so do not exceed 2000 - 2800 IU per day. If you are taking calcium, you should also take magnesium. So, if you are taking 1500mcg calcium, take 500mcg magnesium.

Coffee drinkers have lower levels of vitamin C and B and higher levels of homocysteine a blood chemical linked to heart disease than tea drinkers. Tea is actually said to have benefits on the heart.

Silicon is a beneficial mineral that declines with age. It prevents skin sagging and keeps bones hair and nails healthy. Food sources are oats, barley and rice. Please read this article from Regenerative Nutrition about Organic Silicon if you feel you are not getting enough. I won't be without it.

Caffeine, bran and dairy products can reduce the absorption of zinc so avoid eating or drinking them with your zinc supplment or food source. Zinc Picolinate is the most easily absorbed form. Zinc is very important to protect you from cancer, Alzheimers disease and diabetes.

To read books about healthy diet and eating, please click HERE

To read more about additives in food, please click here

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