Optimal Health Program

Healthy Eating

A healthy diet and regular exercise are good for not only your physical health, but also your mental health. It is much better to get into a healthy habit of regular meals rather than ‘fad’ diets which aim to reduce weight quickly; generally the weight stacks back on after the diet is finished and this is not good for your body.

Key aspects of a healthy diet:

• Try to ensure a regular eating pattern of three meals a day.

• Breakfast is a really important meal so ensure you eat breakfast every morning.

• Try to cut out sweets, sugar, cakes and fizzy drinks. Junk food is not healthy: have them only as a treat, if you must, but not more than once a week.

• Reduce bread, pasta, potatoes and rice. If you do eat these, use more healthy versions such as multigrain bread, sweet potatoes and brown rice.

• Limit the amount of dairy you use and consume low fat versions of dairy produce.

• Maintain hydration. Water is the best drink!

Fresh fruit and vegetables are great: frozen vegetables are also good for you. Fish is excellent, especially oily fish like tuna and salmon. Red meat is alright a few times a week but must be lean (ie. no excessive fat). Always grill or steam rather than fry. Olive oil is fantastic: pour lightly over salads and other foods.

See the Modern/Mediterranean healthy diet tips below.

Mindful Eating 

  • Eating mindfully (meaning with your full awareness), without distractions, allows you to make more intentional choices, savour your food and recognise your body's hunger and fullness cues. 

  • It is useful to keep a food diary so you know exactly what and when you are eating. It’s a helpful tool to share with your healthcare team.

 Tip: Put away your phone and turn off the TV during meals. 

 Start Small, Start Now 

The changes you make in your diet don’t have to be drastic. Making small consistent changes in your diet can lead to significant improvements in your health and overall quality of life.  

Pick one thing to change and give it your best shot. Examples might include: 

  • Drinking more water 

  • Introducing more vegetables into your diet 

  • Making one of your meals in the day more balanced. 

 Tip: Focus on whatever feels possible right now. 

Before making changes to your diet, it's important to consult with your doctor or a qualified nutritionist. A healthcare professional can guide you in making safe and personalized dietary choices to support your overall health goals.