Food for Thought

I wanted to write to you more information about the role diet plays in our health and how you can follow simple steps to enhance your health through diet.

The old saying, "You are what you eat" is very true! The foods you choose to eat and the lifestyle you choose to lead influence how you feel, how you look and your risk of suffering health problems.  If you show your body and yourself respect and provide it with good foods and a healthy lifestyle then you will reap the benefits in the form of more energy and feeling better.  The choice is yours!  This guide is to help you gain maximum benefit from what you eat.

Base Your Diet On:

  • 70% vegetarian diet (vegetables / salads / fruits)
  • 30% other - this includes: grains, cereals, protein, eg. meat, fish, eggs.  Protein is in fact very important, and a lot of people are protein deficient.
  • Vegetable/Fruit juices, such as one carrot and one apple with a small piece of ginger - which is cleansing and refreshing.


  • Sugar and products with high sugar content
  • Refined and processed foods
  • Additives and preservatives, eg flavours, colourings, MSG
  • Excessive tea or coffee
  • Junk foods
  • Too much salt

Choose to Eat:

Fruit: Eat fresh and in season fruit, not tinned.

Vegetables: Choose several different types and different colours. These can be cooked or raw. 

Fish: Eat at least 3 x a week (including tinned fish in brine).

Meat: Opt for lean meats, which are a good source of protein.

Oils: Use cold pressed vegetable oils, such as olive oil, sunflower oil, corn oil etc.  Cold pressed oils are not heated and are therefore undamaged.  It is recommended to avoid heating oils and to add after cooking if possible.

Cereals/grains: Opt for wholemeal or wholegrain, avoiding white flour and bread.

Water: Use filtered or spring water (Perth tap water contains 28 toxic chemicals); aim to drink 6-8 glasses per day; drink before or between meals (not with or after as this interrupts digestion).

Snacks:  Eating little and often is healthy, opt for snacks, such as raw unsalted nuts, dried fruits, raw vegetables,olives.

Other Tips:

  • Vary what you eat.
  • Read all the labels.
  • Eat regularly at least three times a day.
  • Breakfast is important.
  • Sit down and relax while eating; enjoy it.
  • Chew your food well before swallowing.
  • Get exercise and fresh air for at least half and hour each day, such as a brisk walk.
  • Make 20 minutes a day quiet time to yourself relaxing (a healthy mind and healthy body go together).

For Loosing Weight:

A good starting point is: Sugar = fat

Remember anything that causes insulin levels in you body to rise will contribute to weight gain. This includes carbohydrates such as potato, rice, bread, pasta, pastry, biscuits.  These should be dropped out of your diet if you want to lose weight.  You can try this for just three days and see the results - than keep it up until you loose the weight you don't want.

Increasing your intake of salads, olive oil, fresh fish (particularly salmon and tuna), lean meats such as chicken and turkey will further assist weight loss.

This diet will help tremendously with all inflammatory conditions from skin problems, headaches to arthritis.

Food Combining

Healthy digestion will ensure you are absorbing the nutrients you need from your food and are eliminating waste efficiently.  This in turn will positively affect energy levels and general well-being.

Avoiding starchy foods with protein can particularly help with acid reflux and weight loss.

If you are experiencing digestive discomfort such as heartburn, bloating, wind or constipation try combining food as follows:

Protein & Vegetables
Salad with steak, fish, chicken
or eggs;

Protein & fats
Fish with butter sauce;

Protein, fats & vegetables
Salad with oil dressing;
Roast beef and vegetables

Protein, fats & acid fruits
Roast meat with apple sauce;
Nuts and apples;
Grilled fish with butter and lemon sauce

Fats & acid fruits
Fresh fruit with heavy cream

Fats & sugars
Dried fruit and nuts;
Dried fruit and cream

Proteins and sugars
Hot milk sweetened with honey;
High protein drink blended with fruit

Starches & fats
Bread and butter;
Banana and cream
Baked potato with butter

Starches & vegetables
Salad with oil dressing, eaten with
bread and butter

Starches & sugars
Bread & honey;
Cereals and honey

Starches & dried fruits
Muesli Bar
Raisin bread sandwiches

Starches, sugars & dried fruits
Bread and honey with raisins, dates or figs

Any change is difficult, but start gradually, be positive and patient - health takes persistence.

I'm very interested to find out how you have been going with your health since I saw you last in consultation.

Best wishes

Nick Dale
Tel: 9397 9124
Mobile: 0412 596789

I am available at the Galleria from Tuesday to Saturday 9.30am - 5pm and late night shopping on Thursday's. Come by and see me and give me an update on how you are going when you can.






Nick Dale, Naturopath Perth, Morley, Roleystone

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