Health & Wellbeing

THE JOY OF EATING MORE FOOD

Perhaps not something you’d expect a nutritional therapist say, but I’ve put it out there. Whether you want a slimmer waist, more energy or a calmer gut, the current fad is to focus on eliminating foods from our diets. This can be helpful, but as with anything else, you need to know what you are doing. And if you cut food out, what do you replace it with?

Nowadays it’s hard to know for sure what a healthy diet is. We’ve been told eggs were bad for our cholesterol, but now we’re told they have little impact. Margarine was meant to be healthy, but we know this isn’t necessarily the case, and butter is back in favour.

If you suspect certain food types are problematic, start with writing a food diary for a couple of weeks. Then, if you think you’ve identified the culprit, eliminate it for 2 to 4 weeks. If you identified more than 2 foods, don’t cut out both at the same time as you’ll not know which one is responsible for your symptoms. If after 2-4 weeks of eliminating a food your symptoms improve, you can leave it out of your diet. But it’s important to replace the nutrients this food provided with something else.

With a dairy-free diet, it’s important to include non-dairy foods rich in calcium, such as: • collard greens • kale • okra • sesame seeds • tahini • sardines with bones (or other small fish) • almonds • chia seeds • figs

• oranges

Calcium fortified plant-based yogurts or milk are other good sources of calcium, as is calcium-set tofu.

Gluten-free diets have become very popular, but they’re often misunderstood and considered a healthy approach. Gluten, which is a type of protein found in wheat, can be problematic for people who suffer from Coeliac disease, Non-Celiac Gluten Sensitivity, for those who overeat wheat products or suffer from IBS. For those, a gluten-free approach can be helpful, but it’s important not to focus on a Western-style gluten-free diet full of processed foods. Start to look for gluten-free wholefoods rather than processed foods. This is easier to do if you cook from scratch.

Veganism has become very popular as people try to eat healthier or save the planet. But, as with any elimination diet, turning vegan needs to be done properly. As a vegan diet cuts out all animal food sources, it removes important food types such as dairy and meat, which are important sources of protein, calcium, iron and various vitamins. Therefore, to meet your body’s requirements for those important nutrients, it’s prudent to plan a vegan diet well and add in plant foods that contain the elements you’re cutting out.

For any dietary approach to be healthy, you have to remember to add foods in place of those you remove. If you have any doubts, speaking with a registered nutritionist can help. www.annapinnock.co.uk