Below are some general healthy nutrition tips. It’s the little things that can make a difference!
- Avoid using products with additives, preservatives, artificial colourings and sweeteners. As a general guideline, read the labels of foods and don’t buy anything with an ingredient you don’t recognise, can’t pronounce or a number.
- Avoid processed foods, opt for whole foods. Read my article on processed foods make you fat here
- Reduce exposure to harmful toxins. Read tips on how to reduce toxins here
- Use filtered water
- Wash all produce. If not organic, put 1 tablespoon of apple cider vinegar in the sink and use a vegetable brush to clean. Soak for 10 minutes then rinse, dry and store
- Buy local produce in season. Ideally all organic produce. However, this can be expensive. Check out our organic checklist for those foods with high pesticide residue that need to be organic. Check out our blog on how to conveniently shop for nutritious food
- Do not eat processed meat. The Cancer council states:
“The World Health Organization has classified processed meats including ham, bacon, salami and frankfurts as a Group 1 carcinogen (known to cause cancer) which means that there’s strong evidence that processed meats cause cancer. Eating processed meat increases your risk of bowel and stomach cancer.”
- Avoid or reduce consumption of red meat. The Cancer Council states:
“Red meat, such as beef, lamb and pork, has been classified as a Group 2A carcinogen which means it probably causes cancer.”
- If you eat red meat, choose pasture-raised, grass-fed AND grass-finished as well as hormone-free, preferably organic.
- Avoid farmed fish and choose “wild-caught”. According to Australia’s Sustainable Seafood Guide:
“Over 40 different types of seafood are cultivated in Australian aquaculture farms, including barramundi, silver perch, Murray cod, mussels, prawns and oysters. In addition, we import several different farmed seafood products such as prawns and basa”
- Avoid deep-sea fish. These include: tuna, swordfish, marlin, shark (sometimes called flake). These fish are typically top of the food chain and therefore contain more mercury than smaller fish such as snapper, mackerel, sardines or flathead. If you must choose a deep-sea fish, pair it with coriander or parsley to chelate the heavy metals. Chimichurri is a great accompaniment
- Choose free-range eggs. From May 2018 Australia now publicises the number of hens per hectare on the label, However, “free-range” can be used to stock a maximum of 10,000 hens per hectare of land. Which is dense. Check the label and aim for more than 1,000 hens per hectare. Check out our blog on how to choose eggs and poultry in Australia.
- Don’t microwave food in plastic containers.
- Use glass bottles rather than plastic bottles to drink water (even if they are BPA-free)
- Don’t cook on Teflon or non-stick cookware, especially if they have scratches
- Store food in glass containers, avoid plastic food storage containers
- Avoid the use of aluminium foil, it has been linked to dementia
- Eat slowly and chew your food well, avoid distractions when eating so you can concentrate on chewing and eating slowly
- Don’t leave cut food in the fridge for more than 2 days
- Don’t leave cooked food in the fridge for more than 3 days
- Swap white bread and pasta for whole grains
- Eat less processed sugar
- Avoid eating trans fats