Eat a VARIETY of vegetables, fruit, nuts, seeds, meat and fish

Avoid processed foods because food in a can or packet is not real food and will have chemicals added

Stick to the perimeter of the grocery store to find fresh vegetables, fruit, meat, fish

Every meal should contain something fresh (e.g. vegetables, fruit) and some protein (e.g. meat, fish, eggs, nuts, seeds)

Brightly coloured vegetables and fruit contain antioxidants which scavenge free radicals and protect against inflammation and aging

Aim for a rainbow of colour on your plate throughout the day

These are jam packed with nutrients and fibre for amazing health

For example avocado, nuts, seeds, flaxseed, olives, olive oil and oily fish such as sardines, mackerel, salmon, grass fed organic meat/chicken

Fat is a key nutrient-rich energy source. For example coconut contains medium chain fatty acids which are used as an immediate source of energy.

Animal fat should be from clean, grass-fed, organic sources

These are a form of artificially saturated hydrogenated or partially hydrogenated fat typically made from vegetable oil such as canola

For example junk food such as cakes, biscuits, margarine

Highly inflammatory and have no place in the human diet

Implicated in heart disease, diabetes, Alzheimer’s, infertility, liver dysfunction, depression

Organic grass fed meat, chicken, eggs

Deep water small fish and oily fish; avoid/limit large fish such as tuna to one serving per week

If vegetarian eat legumes, nuts, seeds, gluten free grains such as quinoa and amaranth

Always soak legumes, nuts, seeds and grains in some water with a pinch of salt, lemon juice or apple cider vinegar for at least 12 hours to improve digestibility

Gluten containing grains such as wheat, rye and barley can be highly inflammatory to someone whose digestive system is not robust

Enjoy gluten-free grains such as quinoa, amaranth, basmati rice

Pasteurised milk has been heated destroying natural enzymes and vitamins (A, D, E, K). Low fat milk is high in sugar and low in vitamins.

Eat organic full fat natural yoghurt and kefir (fermented from unpasteurised milk) which contain an abundance of probiotics for a healthy gut

Organic butter is very low in lactose and very high in vitamins A, D, E and K

These fats maintain their stability at high temperatures

Vegetables oils such as canola, peanut have low boiling points so turn rancid at high temperatures and are highly inflammatory and toxic in the body

These foods pack an extra punch of nutrients and antioxidants in each serving

Such as chia seeds, black foods such as tahini, rice, purple foods such as blueberries, green leafy vegetables such as kale, goji berries, cocao

Start the day with warm water and lemon juice or a tablespoon of apple cider vinegar (Braggs “with the mother”) to ramp up digestive enzymes and detoxification

Include anti-inflammatory foods such as ginger, turmeric, pineapple, leafy greens

Add medicinal herbs and spices such as thyme, rosemary, sage, parsley, coriander, cinnamon to meals

Garlic and onion are super antimicrobial foods to help ward off the flu

Eat your probiotics – eat fermented foods such as sauerkraut, kimchi, kefir

Cook bone broths – very high in minerals and good for gut health and immunity