In this section we’ve covered some of the basic principles of reducing your carb intake (particularly refined carbs), and increasing the proportion of quality protein and good fats & oils.
Here are some ideas for practical things you can do, to start implementing those changes into your diet.
Implementing some or all of these ideas could make a huge difference. Give them a go!
How many of the following can you put into practice?
- Use olive oil as your main cooking oil and dressing.
- Eat 2 or more portions of veg every day. (Potatoes don’t count)
- Eat more tree nuts, like almonds, walnuts, cashews, brazil nuts, but buy unsalted ones. They’re great as snacks.
- Try to eat less processed meat (ham, sausages, bacon, salami)
- Eat full fat yoghurt a few times per week.
- Eat more legumes: peas, beans, lentils & whole grains.
- Eat more oily fish, like mackerel, salmon, fresh tuna, sardines, herring or trout.
- If you must have cakes and biscuits etc, try to keep to fewer than 3 times per week.
- Eat more fruit (but not melon, grapes, pineapple or bananas)
- Use lots of garlic, onions and tomatoes in your cooking.
- Try not to drink more than 7 glasses of wine per week.*
- Sit at the table to eat at least two of your daily meals.
- Don’t drink sweet fizzy drinks.
*A note about wine.
Red wine seems to be more beneficial, and studies suggest that it promotes lower cholesterol levels, improves sleep quality and better blood sugar control. (But only 1 glass per day!)