High glycemic-load (GL) foods such as starches and sugars should be kept to a minimum.  Starch foods include breads, rice, cereals, grains, potatoes and pasta.  Sugary foods include cakes, biscuits, pastries and desserts.  Your diet should contain some starches as a valuable source of energy; however intake of sugary foods should be minimized.  Having an excess of starches and sugars in your diet has been shown to promote obesity, diabetes, heart disease and other chronic diseases. Your daily consumption of allowable high GL foods should be limited to one to two servings daily (each providing approximately 30g of carbohydrate).  If you...

 “Good fats” from foods such as fish, nuts, seeds and cold pressed vegetable oils are an important part of a healthy diet.  Remember; these dietary fats are especially good for your heart and may help you burn body fat. Oils:  Different oils are good for different purposes.  Olive oil is the only healthy oil which is stable enough to use for cooking.  Other healthy oils can be used as dressing for salad and vegetables.  Buy salad oils fresh and keep refrigerated.  Always choose oils which are cold pressed and extra virgin where available. *Consumption of cooking and salad oils should be limited...

Every day new scientific studies are published about the human immune system and its fascinating relationship with the gut – especially through the food we eat and the gut microbes that live there. We have 10 times more bacteria in and on our bodies than we have human cells. Clearly we have evolved as humans along with these bacteria viruses and parasites and could not live without them. Until recently we were not aware of how important this symbiosis is and we have not always taken the best care of our flora. Antibiotics for example which can be life-saving during bacterial pneumonia...

  Vegetables are very high in nutrients and beneficial dietary fibre.  Regular vegetable consumption may reduce the overall risk of developing many types of chronic disease including heart disease and cancer (due to numerous phytonutrients present in all vegetables).  Phytonutrients are additional antioxidants found in plants, as distinct from vitamins and minerals, which are associated with numerous health promoting effects.  Highly coloured vegetables tend to be the highest in phytonutrients. You should aim to feed your child a minimum of three handfuls of vegetables per day.  Limit the intake of energy dense, high carbohydrate vegetables to one handful a day.  If available...

Fruits are high in nutrients and fibre.  Regular fruit consumption may reduce the overall risk of developing many types of chronic disease including heart disease and cancer (due to numerous phytonutrients present in all fruits).  Phytonutrients are additional antioxidants found in plants, as distinct from vitamins and minerals, which are associated with numerous health promoting effects.  Highly coloured fruits tend to be highest in phytonutrients.   It is recommended that you limit dried or sweetened tinned fruits.  If you are trying to lose weight, limit fruit to a maximum of 2-4 pieces daily, reducing the number of servings if experiencing difficulty with...

The “The Healthy Eating Plan” is an easy way of feeding your child - It includes the major food groups: Proteins (e.g. pure protein – lean meat, fish, dairy), Carbohydrates (grains, fruit and vegetables) Fats and oils.    The Healthy Eating Plan supports your child's health by supplying essential food items or nutrients.   Eight Simple Reasons Why the Healthy Eating Plan will benefit your child 1.  Weight Loss and Maintenance Following the Healthy Eating Plan will help you lose weight and keep it off due to improved dietary satisfaction, appetite, metabolism and muscle mass. 2.  Improve Energy People typically notice an improvement in their energy on the Healthy...

  Protein is an important addition to your child's diet. It not only helps support their growth and development, protein also helps to keep their tummies full which stops cravings for sugary snacks and junk food.   To keep your child's appetite down and their metabolism up they need to eat a protein-rich food with each meal or snack.  This will ensure adequate protein intake so that you don’t go hungry and you keep burning fat throughout the day.  Organic, free-range meats, poultry and eggs, lean cuts, grass fed meats and non-farmed fish choices are always best     How much protein does your child need?...

The Gut and the Skin are Akin.  The Cornerstone of Radiant Skin is Good Gut Health.   Heal the Gut to Heal the Skin The skin is the body’s largest vital organ and accounts for approximately 15% of total body weight.   If your child suffers from a skin condition such as eczema, rashes, pimples, dermatitis or acne, these are all typical signs of something else going on in their body.    You may not realise there is a direct link between the health of your child’s gut and their skin and this is called the Gut-Skin Axis.  If the gut is inflamed, leaky and...

Fructose malabsorption can be recognised using a breath test.  Fructose is normally absorbed in the small intestine.  Fructose malabsorption is a condition where this process is impaired, allowing bacteria to use it as a source of food.  When the bacteria break down the fructose, it can cause gastrointestinal symptoms such as: bloating or pain, wind, loose intense bowel motions and/or constipation and stomach gurgling. Which foods are high in fructose? ✅ Honey, apples, pears, honey dew melon, water melon, rockmelon, mango, guava, nashi fruit, lychee, persimmon, quince, coconut cream/milk, pineapple (tinned), grapes, fructose, corn syrups and solids, paw paw and figs✅ Avoid...

If your child is having trouble taking their medicine, try these tips. ✅. Take with soda water or natural mineral water.  The bubbles reduce the sweetness.✅. Mix with water or fresh juice and make into ice cubes – 1 dose per cube.  This can be sucked on directly or added to a glass of water/juice.  This helps to reduce the sweetness.✅. Encourage your child to drink liquid mixtures through a straw to bypass the tastebuds at the front of the mouth.✅. Mix with yoghurt, stewed fruit, mashed banana, natural peanut butter or apple sauce.✅. Mix into smoothies/milk shakes.✅. Make into jelly...

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