Enjoy plenty of...
- Fruit
- Vegetables
- Wholegrain cereals
- Omega 3 unsaturated fats1: flaxseed oil, walnuts and fish (eg salmon, sardines, mackeral, tuna)
- Anti-oxidant rich foods2,3: These include green tea, blue berries, black berries, strawberries, walnuts, sunflower seeds, ginger, grape, orange, plum, pineapple, lemon, kale, red pepper and oats.
- Anti-inflammatory foods: such as spinach, kale, almonds, walnuts, salmon, mackerel, tuna, sardines, strawberries, blueberries, cherries, oranges, ginger, curry and turmeric.4
- Water
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Eat moderately...
- Lean, unprocessed meat
- Nuts and seeds
- Low fat yoghurt
- Fermented foods such as sauerkraut and yoghurt
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Limit or avoid...
- Saturated fat: Cream, butter, processed meats, sausages, biscuits, cakes, pastries, pies, burgers, pizza, fried foods, coconut milk, palm oil and potato chips.
- Salt
- Sugary drinks
- Cakes, biscuits
- Alcohol
- Margarine and Lard
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