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Nutritional Guidelines

NUTRITION FOR THE MIND OVER BODY WEIGHT MANAGEMENT PROGRAMME

I have put together for you “Nutritional Guidelines for a healthy lifestyle” in conjunction with a nutritional therapist. Those guidelines are there for you to follow if you wish. They are very simple steps you can take and those steps will give you weight loss, energy, stop cravings and will keep you full all day long.

You do not have to follow those guidelines if you feel other food plans work better for you. At the end of the day, we are all different and have different needs. The programme’s main focus is, of course, behaviour change and helping you to stop sabotaging yourself and whatever nutrition plan you want to follow is up to yourself. In my experience, following the programmes nutritional guidelines work really well, as they are so easy to follow and you will never be hungry.

To help you implement the nutritional guidelines, I have developed the “Kickstart your Healthy Eating” document. This Kickstart document has recipes based on the Nutritional guidelines, how to batch cook 3 delicious meals for freezing, breakfast ideas, and delicious and easy lunch & dinner suggestions. You will also find in it how to make filling and healthy snack recipes that keep you going. And I have included a shopping list for you too, to make the start of the programme as easy as possible for you
The idea is to bring in the changes slowly and gradually.

When you look at the nutritional guidelines, think about what changes are easy for you to make, and start there. Always aim to carry out a new change 90% of the time. This allows you to be flexible and have food that is not in the guidelines.
This way you are less likely to feel deprived and will continue to enjoy the changes you are making.

Bring in changes slowly, don’t get overwhelmed, give yourself credit for each small change you make every day.
Enjoy your new food choices!

I would advise you to check in with your doctor before making changes to your diet.

If you have special dietary requirements and need some help with that, please get in touch and I will recommend a nutritionist for you to see special advice from.

Healthy Eating for a Healthy Body and a Healthy Mind Healthy eating and exercise can improve your health and reduce the risk of many diseases throughout life. Before embarking on changing your diet and levels of exercise, please consult your doctor.   The suggested Nutritional Guidelines of the Mind over Body Weight Management Plan can help you keep your glucose levels balanced and therefore will help you reduce cravings. Create the habit of regular eating
  • Eat main meals and snacks at about every three hours.
  • Try not to skip meals and snacks.
  • Include a variety of foods.
  • Replace highly processed foods with foods that are as close to nature as possible.
  Healthy snacks
  • Include Greek-style yoghurt, quark, small amount of unroasted and unsalted nuts and fruit.
Starch: Limit sugar-sweetened cereals, white bread, rice, and pasta.
  • Replace with whole-grain bread and pasta, brown rice, legumes (beans and peas), unsweetened cereals high in fiber such as porridge.
Fiber: Include high fiber foods: legumes (beans and peas), nuts, seeds, whole grains, high fiber cereal, fruits and vegetables. Foods with 3 grams of fiber/serving are a good source of fiber; those with 5 grams or more are an excellent source. Drink water and increase fiber slowly to avoid constipation.  

To help reduce your risk of heart disease:

Replace unhealthy saturated and trans fats with healthier unsaturated fats. Include monounsaturated and polyunsaturated oils instead.
  • Replace shortening or stick margarine with oil such as Olive oil, rapeseed oil or coconut oil.
  • Replace bacon or cheese in a salad with nuts or lean proteins
Include foods with omega-3 fatty acids such as:
  • Fatty fish, walnuts, ground flaxseed, chia seeds, flaxseed oil, and canola oil.
  • Eat fish (mainly fatty fish) at least two times per week. The serving size is 3.5 ounces cooked. Deep-fried seafood is not recommended.
Include high fiber foods.
  • Fiber helps lower blood cholesterol and triglycerides.
To help manage your blood pressure: Limit your salt intake. Use herbs, spices, lemons, limes etc to flavor your meals which will help you to reduce the amount of salt you need.   To help maintain healthy bones: Include foods high in calcium:
  • Low-fat or fat-free milk, soymilk, yogurt, or small amounts of cheese.
  • Salmon, broccoli, and leafy green vegetables.
Click and Download the Mind over Body Nutritional Guidelines below

Nutritional Guidelines for a healthy lifestyle

Download the document below to help you Kickstart your healthy lifestyle with some recipes and batch-cooking ideas.

Kickstart your healthy eating - recipes

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