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Personal Health Risk Tips - Nutrition


Poor nutrition and diet is an underlying cause of many common diseases as well as mental health problems and obesity.

Achieving good nutritional balance can vary significantly from person to person, depending on lifestyle, gender, age, environment and level of physical activity. And with so many different and apparently conflicting dietary messages available to us, it’s easy to become confused. However, there are some basic principles to follow which can help simplify the science behind good nutrition:

  • Avoid fried and also processed foods
  • Drink half your bodyweight in lbs in fluid Ounces e.g. 200lbs = 100fluid oz
  • Eat according to your metabolic type or Primal pattern (CHEK, 2014)
  • Eat at least five portions of seasonal fruits and vegetables every day
  • Eat organic produce wherever possible.
  • Eat good fats such as those that come from nuts, seeds, avocados and olives, animal fats, butter (if organic)
  • Use organic butter, and full fat products over light or skinny options.
  • Use organic whole milk
  • Reduce your sugar intake, especially from cakes, pastries and sweets
  • Reduce your reliance on take-away foods
  • Organic free-range eggs are best to buy if you like eggs.
  • If you eat bread always choose gluten free.
  • Eat potatoes baked or boiled and in moderation - sweet potatoes and yams are good
  • Alcohol should be enjoyed in moderation (less than 14 units for both men and women per week (2016))
  • Don’t smoke or take drugs
  • Always eat breakfast
  • Try to taper the size of your meals over the day so that they become smaller as the day goes on as you need the majority of your energy at the start of the day and we tend to reduce our activities as the day progresses
  • Remember the old adage: breakfast like a king, lunch like a peasant, dine like a pauper

Click here to view our Dietary Lifestyle Guide

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