Nutrition

Good nutrition is all about choice.

Choose whole foods

via low impact living

Foods that are as close to their natural state as possible. Whole foods are not refined and have no additional ingredients added. Vegetables from the garden or market, produce from the sea, unprocessed meat from well raised animals. Even wild mushrooms or foraged herbs and weeds. Make sure you know what you're putting in your mouth. Read labels of every food you purchase and become aware of the ingredients used in processed foods. My rule is if I can't make it with the ingredients listed being easily available for purchase, then I don't want to buy it.

Choose colour

via it's your body

Select a palette of bright colours for your plate. Colour comes largely from fruits and vegetables but may also come from spice. Eat colourfully to ensure variety in your diet, which also translates to an increase in essential nutrients.

Choose fibre

via hubbards

Fibre provides bulk and leaves you feeling full for longer. It exercises the muscles in your gut by massaging the gut lining and slows absorption of fats and sugars into the blood. Wonderful stuff.




Choose foods from the sea

via meaz

Seafoods include sea vegetables and are necessary for supporting healthy thyroid function. Iodine is an essential nutrient that supports the thyroid (and its actions on metabolism), and if not taken via foods must be supplemented safely. Too much iodine can be as harmful as not enough, so the best way to get your dose of iodine is via fresh foods from the sea. Choose species of fish that are of small or medium size and from sustainable populations. Try to incorporate sea vegetables into your regular diet as they're also a really great source of calcium.




Choose plant proteins as well as animal

via the food guys

Plant proteins are more easily digested than animal proteins and are also dense in fibre which will help to keep the gut healthy. Their slow breakdown in the gut releases enzymes that support and aid their digestion. Plant proteins when combined with whole grains, can provide a complete protein source.




Choose wholegrains

via food mall

Oats, barley, rye, triticale, corn, wheat and rice. Choose unrefined grains as the refining process removes much of the nutritional component, rendering the grains less valuable but prolonging the shelf life. For this reason, grains need to be purchased as fresh as possible and not left in the pantry for too long. Whole grains include the bran, germ and endosperm.




Choose good fats

via turtle dragon

Good fats promote healthy cellular function wheres as bad fats can wreck havoc. Choosing whole foods that have naturally occurring fats is the best way to go. Fish and shellfish, avocados, nuts and seeds, and whole grains have naturally occurring fats. Vitamins A, D, E and K all need fat to be absorbed into the body.




Choose low GI foods

via SMH

Glucose is the micronutrient derived from carbohydrates. It is an important source of fuel but it can be manufactured by the body from proteins and fats. Low Glycaemic Index (GI) foods are carbohydrates which are broken down more slowly into glucose with lesser impact on blood glucose (sugar) and insulin levels.


Simple sugars come from fruit and sweets. Fruit is nutrient dense so is essential as a part of a well balanced diet and many fruits have a low GI. For people who are struggling with blood sugar irregularities, fruit consumption may need to be modified to ensure that a minimum of three serves is taken and yet adequate fibre remains in the diet to slow the absorption of sugars.


Soft drinks, juices and flavoured milks are best replaced with water and plain milk.