DIETARY GUIDELINES

AVOID

Hydrogenated oils and trans-fatty acids (often found in margarines, biscuits and cakes) – carcinogenic and damaging to cells.

Fried foods – also contain trans-fatty acids and carcinogens.

Caffeine (found in coffee, tea and chocolate) – dehydrating, causes fatigue, headaches and insomnia, and particularly bad for arthritis sufferers, aggravates hormonal imbalance, especially PMS, PCOS and fibrocystic breast disease, raises cholesterol, depletes vitamins and minerals.

Alternatives - Caro, Barley Cup, Dandelion Root coffee, Roibosch tea, herb and fruit teas

Alcohol – toxic, depletes B vitamins, risk factor for many diseases, excess converted to fat.

Alternatives – no/low alcohol drink, aqua libra.

Cigarettes – smoking can cause both heart disease and cancer, increases risk of thrombosis (blood clots) and hypertension

Processed foods –contain additives and preservatives that are carcinogenic, toxic and damage immune function.

Alternatives – you can make all your favourite dishes yourself using fresh ingredients

Processed meat – salami, sausages, ham, parma ham, luncheon meats, etc are preserved with nitrites (convert to carcinogens in the body) high in salt and saturated fat.

Alternatives – lean cold chicken breast, tinned sardines, tuna, etc

Refined foods – white sugar, cakes, biscuits, white bread, white pasta, white rice. These are foods lack fibre, vitamins and minerals. Contribute to obesity, diabetes, heart disease, craving for carbohydrates.

Alternatives – whole grains, oatcakes, wholemeal bread, wholemeal pasta, brown rice, rye bread.

Added wheat bran – too harsh on intestines, can cause IBS in sensitive individuals.

Alternatives – oat bran (helps reduce cholesterol levels)

Chocolate and confectionery – high in sugar, fat, salt, additives, colourings, flavourings and preservatives. Regular consumption can lead to obesity, diabetes, heart disease, craving for sugar.

Alternatives – fresh fruit, dried figs, dates, unsulphured apricots, prunes, raisins and sultanas.


DECREASE

Red meat – high in saturated fat and cholesterol, encourage inflammation, increase risk of heart disease and cancer.

Alternatives - organic lean cuts of white meats or fish, eggs, vegetarian proteins (beans, tofu, tempeh, quinoa, nuts and seeds).

Dairy products – encourage inflammation, are mucus forming, high in saturated fats and cholesterol, particularly avoid these if you suffer from skin conditions (eczema, dermatitis, acne, psoriasis), asthma, arthritis, obesity, diabetes, heart disease.

Alternatives – organic goats milk and sheeps milk (less allergenic, more digestible), organic soya milk, rice milk, oat milk, nut milks, nut and seed butters, soya dream

Salt and salted foods – toxic, causes cell damage, water retention, increases blood pressure.

Alternatives – as you cut down on salt you will lose your taste for it. Try to reduce the amount of salt you use in cooking and try not to add salt at the table.

Sugar and sugary foods – drains nutrients from the body, dehydrating, encourages the development of diabetes, encourages weight gain, causes fatigue and tooth decay, risk factor for heart disease and cancer.

Wheat products – very harsh on digestive system, can cause bloating and gas, many people are wheat intolerant.

Alternatives – 100% rye bread, homemade oat, rice, millet or cornbread, oats, millet, buckwheat, corn, rice, quinoa.

Gluten grains - Coeliacs usually have to avoid all gluten grains - wheat, rye, oats and barley.

Alternatives – homemademillet, rice or corn bread, quinoa or millet porridge, buckwheat.


INCREASE

Fresh fruit and vegetables – full of vitamins and fibre, phytonutrients and antioxidants, protect against cancer and many other diseases.

Whole grains – more vitamins, minerals and fibre than refined grains.

Pulses – vegetarian sources of protein, useful to increase variety in diet, rich in iron, B vitamins and fibre. Caution – lentils are high in purines, best avoided by those with gout.

Nuts and seeds - good source of zinc, minerals, vitamin E and essential fatty acids. Never eat roasted nuts, only fresh nuts, preferably in the shells. Ground linseeds have a laxative effect.

Wholegrains –good source of fibre, B vitamins, chromium and other minerals.

Millet – an alkaline grain, contains complete protein, rich in silicon, cleansing, mending and eliminating mineral salt.

Buckwheat – good source of flavanoid rutin which strengthens capillaries, beneficial for hypertension and arteriosclerosis.

Quinoa – contains complete protein.

Brown rice – hypoallergenic, soothing and cleansing for intestinal tract.

Fibre - reduces LDL cholesterol and helps to; regulate colon function, prevent constipation, control blood sugar.

Cold pressed olive oil – the best fat for cooking, does not contribute to heart disease or cell damage.

Onions and garlic - natural antibiotics, very cleansing, protective action on cardiovascular system, reduce tendency to blood clotting, help to lower LDL cholesterol, increase HDL cholesterol.

Garlic – antibacterial, antifungal and antiviral. Caution – can irritate the gut in sensitive individuals

Free-range eggs –high quality protein, zinc and B vitamins. A glass of orange juice will enhance iron absorption from the egg yolk. Boiled or poached eggs are easily digested.

Live yoghurt – contains cultures that enhance digestion, maintain healthy gut flora and regulate bowel function. Suitable for those who avoid dairy due to lactose intolerance

Grilled fish – oily fish are protective against heart disease (lower cholesterol and triglycerdies), also beneficial for arthritis and skin diseases.

Sprouted seeds – powerhouse of vitamins, minerals and plant enzymes. Free of chemical pollution that makes sprouts ideal choice for cancer patients.

Water – drink around 8 glasses of filtered or bottled water every day. Water is essential for all body functions and very cleansing.

College of Naturopathic Medicine | www.naturopathy-uk.com | info@naturopathy-uk.com