What you should eat & What to avoid

Prefer to eat

• ​Fresh vegetables, including skins
• Raw, steamed or stir-fried vegetables and salads
• Fresh, whole fruits (3 daily – avoid excess fructose)
• Wholemeal bread & pasta, brown rice and wholegrains
• Organic Poultry and less meat
• Beans and pulses
• Free range eggs (well cooked)
• Fish – especially oily fish • Yoghurt, in moderation
• Nuts and seeds in their natural state (without salt)
• Olive oil – for salads and cooking

Avoid to eat

• ​Liver & cod liver oil (excess of vitamin A)
• Meat pâtes
• Unpasteurised soft or blue cheeses (Camembert, Brie, Stilton…)
• Raw Eggs – including mayonnaise & mousse made with eggs Raw meat & raw fish
• Peanuts – check food labels carefully (allergies)
• Cigarettes (active or passive smoking)
• Alcohol

Consume in reduce quantities

• ​Biscuits, cakes, white bread and white pasta and white rice
• Chocolates, sweets and crisp
• Sugar and salt
• Saturated Animal Fats (Sausages, burgers, bacon and fatty meat)
• Food fried in animal fats
• Tea & Coffee
• Colas and concentrated fruit juices in cartons (unless heavily diluted with water)
• Foods containing preservatives additives, colourings, stabilizers and chemicals with E numbers.