The Good:
• Lots of fresh, non-starchy vegetables, especially dark green leafy vegetables eg cabbage, broccoli and kale. Steaming keeps the most nutrients in cooked vegetables, whereas microwaves are now thought to destroy more nutrients than other ways of cooking.
• Keep starchy vegetables and grains fairly low (ie not too much bread, potatoes, pasta, rice etc). Try to have whole grains (brown rice, brown bread etc) wherever possible.
• Our bodies need protein - try to have some in every meal. It helps to keep the blood sugar balanced, and hence helps the flow of energy through the day, as well as helping to regulate appetite. High protein foods include meat, fish, eggs, dairy and soya (eg tofu). Nuts and pulses are fairly high in protein.
• Eat regularly through the day. Don’t skip meals and always have a good breakfast.
• Have a healthy mid-afternoon snack. Otherwise, by the time you get to suppertime, your blood sugar will have dropped and you are more likely to binge.
The Bad:
• Salt: Use only sea salt or herb salt, and keep low. Make a habit of tasting your food before adding salt, and then adding as little as possible.
• Sugar: This is often called an “anti-nutrient”because it actually leaches nutrients from your body. Have as little as possible but do not replace with artificial sweeteners, which are thought to be even worse!
• Hydrogenated vegetable oils: These contain harmful trans fats that block the absorption and use of essential fatty acids, which are essential for joint health. They are found in many processed foods and most makes of margarine.
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• Fried food: Keep this as low as possible, because heating oils to high temperatures damages the fats, increasing the levels of free radicals and unhealthy trans fats. If you are going to fry, use olive oil,
butter or coconut oil, which are least susceptible to damage.
• Monosodium glutamate (M.S.G.): Found in many processed foods (eg in most makes of crisps), this artificial flavouring upsets the body’s blood sugar levels, which can cause hormone imbalances and damage to the circulation. It also tends to make us feel hungry!
• Over-processed foods: These usually contain many of the harmful items on this list. At the same time, the nutrients in whatever good ingredients they contain tend to have been destroyed. Eating these “empty calories” means you are not eating the beneficial foods that you need.
- Miriam Elkan
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EXAMPLES OF BALANCED MEALS THAT WILL HELP YOUR OVERALL HEALTH
- AND MAINTAIN YOUR JOINTS |
BREAKFAST
• Gluten-free muesli with chopped fresh fruit and lots of nuts and seeds
• Eggs (not fried) on brown toast with slices of tomato and cucumber
Lunch
• A small jacket potato with tuna fish and lots of salad
• The classic “meat and two veg”, with plenty of green veg, carrots etc, and not too much rice or potatoes
• Stir-fry (fried quickly and gently in olive oil) with a small amount of pasta or rice, some chopped tofu and lots of vegetables
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Mid-afternoon snack
• Fruit and nuts
• Carrot, cucumber or celery dipped in houmus
Supper
• Fish or chicken with loads of steamed vegetables and a small portion of pasta, potatoes or brown rice
• Fish or chicken curry with a small portion of rice and plenty of vegetables
• Omelette and salad |
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