| Protein | Starch / Healthy Carbohydrates | Vegetables – Non-starchy |
| Organic or Wild Fish
Oily (aim for 3 portions a week) – Salmon, Sardines, Mackerel, Herrings White Fish – Cod, Haddock, plaice etc. Shelfish – Crabmeat, Prawns, Oyster, Lobster |
Brown rice | Green leafy vegetable
– Salad greens, Spinach, Chard, Rocket, Kale, Collard Greens Pak Choi. Etc. |
| Organic Chicken | Wholemeal pasta | Cruciferous vegetable
– Broccoli, broccoli sprouts, Brussels sprouts, cauliflower, cabbage, turnip. |
| Organic Turkey | Corn (gluten free if relevant) | |
| Organic lean red meat
(max. 1 portion a week) – Lamb, Beef |
Squash | |
| Organic Eggs | Beetroot | Other vegetable:
– leek, onion, garlic, asparagus – peppers, tomatoes, celery, aubergine, carrot, spring onion, green beans, courgettes, fennel, cucumber, mushrooms etc.
plus many others |
| Organic Cheese (preferably goats or sheep)
– hard cheese, feta, ricotta, etc. |
Peas | |
| Lentils
– red, green, brown |
Lentils
-red, green, brown |
|
| Beans and peas
– Adzuki, Butter beans, Chickpeas and Hummus, Black-eyed, Pinto, Kidney beans, mung beans etc. |
Beans | |
| Quinoa | Quinoa | |
| Organic Tofu or Tempeh | Sweet Potato in skin | |
| Nuts, raw and unsalted *
– Walnuts, Almonds, Pecan, Cashew, Hazel Nuts, Brazil nuts, etc. Nut Butters (no more than 1 tblsp per day) – Peanut, Hazelnut, Almond, Cashew etc. |
Potato in skin | |
| Seeds *
– Sunflower, Pumpkin, Sesame (and Tahini), Flax seeds |
Bread
-100% wholemeal or rye bread |
|
| Sprouted beans and peas | ||
| * Up to 2 tablespoons daily in total |
Setting up your plate this way:
- Reduces total calories since vegetables have 1/3 the calories of protein and starch
- Increases intake of nutrients for heart health & cancer prevention: ie antioxidants, B vitamins, phytochemicals & fibre
- Reduces saturated fat & total carbohydrate intake which is beneficial for patients with heart disease or diabetes
- Keeps you satisfied with a full plate of food
Get as much variety as possible everyday, to get all your nutrients
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