FREE-FROM DIETS IN A NUTSHELL.

Many people limit themselves to a very

restricted diet in order to drop weight at the

fastest pace they can.

It’s therefore easy for people to miss out vital

nutrients such as calcium, iodine and iron, which our bodies need for bone health, growth and

energy production.

Plant and vegetable based diets can help to replenish some of these lost nutrients, by focusing on foods which include:

cerealsgrains pulses fruits vegetables nutsseeds

These food groups help to maximise your intake of protective vitamins, minerals and phytochemicals whilst lowering your intake of pro-inflammatory sugar, salt and saturated fat.

Ideally 75% of our food should be from a plant source, due to lower calorie density and a higher nutrient density.

This means they won’t make us fat.

Plant foods contain no added preservatives, unhealthy trans-fats or refined sugars, and focus on exactly what things should be included, rather than huge amounts of food that should be excluded.

There is nothing forbidden with a plant based diet but dairy, eggs, meat and fish should make up the other 25% of your diet.

Iron is vital for our red blood cells. Without it, our body can’t get enough oxygen.

Iron found in meat is easily absorbed by the body, but there are many veggie sources of iron such as dark green leafy vegetables and cereals.

As the intake is much lower with these food types, combine it with foods rich in vitamin C,

such as citrus fruits or tomatoes.

GLUTEN-FREE DIETS

People with a gluten intolerance should try to base their meals on naturally gluten-free starchy carbohydrates such as rice, potatoes and polenta.

Include a lean protein source such as fish poultry or pulses and don’t skip on the vegetables. This will ensure that you are following a gluten free diet without the fuss of searching for gluten free products such as pasta and bread.

For more great tips please visit

www.eatandthink.co.uk