General guidelines for healthy eating
What is the best diet to follow? Vegetarian, vegan, Paleo, Mediterranean, keto, the list goes on! Our nutritional needs are extremely individualised, and it is impossible to determine the one diet that suits everyone. I will not and cannot discuss specific dietary advice for any individual without first completing a comprehensive health assessment in a professional consultation setting. Read on for some generalised tips to improve your diet.
No matter what diet you choose to follow, I recommend you first obtain an ALCAT food intolerance and sensitivities test to find out what you are intolerant to, and to do your research and ensure you do not have any contraindications to the diet you are following.
The National Health and Medical Research Council (NHMRC) provide us guidelines on healthy eating (which can be found at https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines).
The five food groups
Vegetables
Fruits
Grains
Meat and meat substitutes
Dairy
Vegetables
May reduce risk of cancer
Source of vitamin C, folate, fibre, phytonutrients
Aim for 5 to 7 serves daily
Vegetable serving sizes
A cup of leafy or raw vegetables
Half a cup of starchy or cooked green/orange vegetables
A medium whole vegetable (onion/tomato)
Fruit
May reduce the risk of cancer and protective against cardiovascular diseases
Enhances the immune system
Source of vitamins A/C/E, minerals (potassium/magnesium), fibre, phytonutrients, and water
Aim for 3 to 5 serves daily
Fruit serving sizes
1 Medium sized piece of fruit
2 Small sized piece of fruit
1 Cup chopped fruit
Grains
Source of fibre, vitamins, minerals (vegetarian source of iron and zinc)
Aim for 4 to 6 serves daily
Grains serving sizes
1 Slice of bread, crumpet or scone
Half a roll
Half a cup pasta, noodles, rice, quinoa, oats
Quarter cup muesli
Meat and meat substitutes
Includes lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
Source of protein, iodine, iron, zinc, vitamins, vitamin B12, essential fatty acids
Aim for 1 to 3 serves daily
Protein serving sizes
The size of your palm to the first finger joint and one and a half the width of the palm
Nuts and seeds equivalent to your three middle fingers
Dairy
Includes milk, yoghurt cheese and/or alternatives,
Source of calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, zinc
Aim for between 2 to 3 serves a daily
Dairy serving sizes
1 Cup of milk
Three quarters yoghurt
Half cup ricotta cheese, evaporated milk
Matchbox size hard cheese
Warmest regards,
Penelope Espinoza Hallett, Naturopath
BHsc (C.M.) AdvDip. Nat/N.D, Dip. Aroma, Dip. C.H., Cert. R.M., Cert. R.M., Cert. SBM, mNHAA