Foods to Eat
Anything in its natural form: fresh, unpackaged, unprocessed and organic where possible. Eat every colour of the rainbow for maximum antioxidants.
- Fish: Fatty fish is great for Omega 3 Fats. Salmon, Tuna, trout, haddock and many others. Wild-caught fish is best.
- Meat: Lean Beef, lamb, pork, chicken and others. Grass-fed is best.
- Gluten Free Whole Grains: Brown Rice, Rolled oats, quinoa, buckwheat.
- Eggs: Omega-3 enriched or pastured eggs are best.
- Vegetables: Spinach, broccoli, cauliflower, carrots and many others. Eat heavy starch vegetables such as potato and sweet potato in moderation.
- Fruits: Apples, oranges, bananas, pears, blueberries, strawberries.
- Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them)
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
- Dairy: Cheese, milk, yogurt. Choose unflavoured options without added sugar.
- The following Fats and Oils: coconut oil, butter, lard, olive oil and cod fish liver oil.
- Alcohol: Choose dry white wines or red wine with no added sugar or carbs. Limit to 1 glass per day
- Chocolate: Cacao Nibs or Dark chocolate over 70%, limit to a few pieces per day
- Coffee and tea: keep to 1-2 a day, without added sugar. Full fat milk if needed.
- LOTS OF WATER
Cooking Tips: Try not to overcook vegetables, lightly steam, bake or choose raw where possible. Boiling results in lots of lost nutrients. Avoid Juices; eat fruit and vegetable in their natural form with skin on.
Foods to Avoid
- Added Sugar: sugar added to fruit juice, lollies, packaged goods, soft drinks, ice cream
- Artificial Sweeteners: Aspartame, saccharin, Sucralose etc
- Highly Processed and packaged foods: Anything in a packet, carton or box
- Low Sugar or Low Fat Foods: Avoid all diet products as they often have other bad ingredients added to make up for the lack of taste
- High Omega 6 Foods: Oils such as soybean, sunflower, grapeseed, corn, safflower and canola oils are bad for inflammation
- Gluten: also bad for inflammation, avoid wheat, spelt, barley and rye, in all breads, baked goods and pastas
- Refined Carbohydrates: Such as white rice and white bread
- Trans Fats: Hydrogenated or “partially hydrogenated” oils
- The following saturated fats: Cream, Palm Oil, Fatty snack foods, Deep fried take away foods, Cakes, Slices*, Biscuits, Pastries and pies.
* Save home made baking for heavy training/ exercise days
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