Optimum nutrition is the foundation of all health and wellbeing.
Diet and nutrition play major roles in the prevention and management of chronic disease.
Eat colourful foods daily:
– black: blackberries, grapes, black sesame seeds, nori, kelp
– blue: blueberries, plums, berries
– green: apple, avocado, broccoli, beans, spinach, cucumber, celery, peas, kiwi fruit, capsicum, lime, grapes
– orange: apricot, carrots, oranges, mango, mandarin, sweet potato, pumpkin, papaya, peaches
– purple: acai berries, grapes, red cabbage, eggplant, purple carrot
– red: apple, capsicum, cherries, goji berries, guava, strawberries, tomatoes, watermelon
– white: cauliflower, garlic, onions, mushrooms, pears, nuts, sesame seeds
– yellow: banana, capsicum, corn, lemon, pineapple, squash
– chocolate: has its own category if goodness
Eat a minimum of 5-6 serves of vegetables and 2 serves of fruit per day.
– Consume nuts (e.g. almonds, cashews, walnuts) daily
– Consume seeds (e.g. chia, flaxseed) daily
– Celery and carrot sticks with hummus makes a great snack
– Consume 1.5-2 L of water daily
– Drink green tea
Limit or reduce the following:
– saturated fat
– added salt
– refined carbohydrates and sugars
– added sugars
– sugar-sweetened beverages
Diets higher in fruits, vegetables, fibre, omega-3 polyunsaturated fatty acids, tree nuts, and potassium have been associated with a lower risk of cardiometabolic syndrome. Improving the diet should be the foundation of any management plan of cardiometabolic syndrome and chronic disease.