16-PAGE FEELGOOD FOOD AND FITNESS SPECIAL
Our exclusive extract from the Louth Food Medic Dr Hazel Wallace’s new book
The Food Medic TAKEN FROM by Dr Hazel Wallace,
These are some of the core foods that form the basis of my regular shop. They include some of the best sources of each macronutrient required for good nutrition (proteins, carbohydrates and fats: see my balanced plate model on pages 20-21). Note that plant-based proteins such as beans, lentils and tofu are a good source of amino acids but individually are not ‘complete’ protein sources. To ensure you are benefiting from all the essential amino acids, combine different beans and pulses. The choice of fruit and vegetables is endless and in terms of nutrition you can be as flexible and as creative as you wish when adding these foods to your meals. One note of caution: certain fruits are very concentrated forms of sugar, particularly dried fruit, bananas and pineapple. If choosing these, be less generous with your serving. It’s easy to munch on a handful of dried apricots but you would never sit and eat ten fresh apricots in one sitting. MEAT, POULTRY & FISH Free-range eggs Lean steak mince Free-range chicken breasts Chicken mince Grass-fed steaks Salmon fillets Smoked salmon Tuna Cod fillets DAIRY Greek yoghurt Feta Halloumi Quark Cottage cheese Whey/casein protein powder DAIRY-FREE ALTERNATIVES Coconut yoghurt Unsweetened almond milk BEANS, PULSES & VEGETABLE PROTEINS Puy lentils Red kidney beans Black beans Chickpeas Tofu Plant-based protein powder NUTS & SEEDS Almonds Cashews Hazelnuts Pine nuts Brazil nuts Chia seeds Sesame seeds Flaxseeds Almond butter Peanut butter Tahini OILS, SPREADS & GOOD FATS Extra virgin olive oil Extra virgin coconut oil Grass-fed butter Nut butters Avocado WHOLEGRAINS Oats (gluten-free, if preferred) Brown rice Quinoa Spelt Barley Rye bread Rice cakes STARCHY VEG Sweet potatoes Butternut squash White potatoes LEAFY & COLOURFUL VEG Kale Spinach Mixed lettuce leaves Pak choi Radicchio Chicory Asparagus Cucumber Celery Courgettes Tomatoes Red onions Frozen peas Mixed bell peppers Carrots Broccoli Aubergines Cauliflowers Beetroots Green beans Mushrooms FRUIT Strawberries Blueberries Raspberries Blackberries Cherries Apples Pears Peaches Bananas Citrus Melon Watermelon Kiwi Dates Goji berries Raisins BAKING ESSENTIALS Coconut flour Ground almonds Stevia Raw honey Desiccated coconut Cacao or cocoa powder Cacao nibs
FIRST LOOK AT DR HAZE L’S NEW BOOK !