Food philosophy

Food Philosophy - 10 Key Principles

1. We all need food to survive, but we need good food to thrive.
2. Focus on what we need to include in our diet and lifestyle, not what we exclude. This is the basis of Positive Nutrition.
3. Include a wide variety of minimally processed whole foods and plenty of colourful fruits and vegetables.
4. Try to avoid labelling certain foods as 'good' or 'bad'. Balance is important, but all foods can have their place in a healthy, nourishing diet.
5. Keep things simple. Know that food doesn't need to be complicated, picturesque, novel or expensive to be good for us. Nutritious cooking can be really simple and delicious!
6. Notice and respect our unique needs and preferences and how these change over time. Avoid rigidity wherever possible.
7. Aim for consistency, not perfection. Remember that positive change takes practice and that small, simple changes add up over time.
8. Embrace the joys of good food. It is just as important to eat for our social and emotional health as it is for our physical health.
9. Keep sight of the bigger picture; sleep, relationships, relaxation and movement are just as important as nutrition.
10. Treat ourselves and others with compassion. If in doubt, ask what the kindest action would be, and remember that good enough is more than enough.

Positive Nutrition- An Introduction

So much of the discussion around healthy eating seems to be about the negatives; what not to eat, what to avoid, what to restrict, what is 'off limits' etc. Yet we all know that we have to eat every day in order to survive. So what, ideally, should that be?

That is where the concept of Positive Nutrition comes into play. It is a tool that I developed with my team to help show us what, exactly, we should be aiming to eat every single day. It turns healthy eating from having an unnecessary focus on restriction to focussing almost entirely on maximising abundant nutrition.

The key aim is to work up towards having one portion of each of the food groups listed in the pyramid, every day. So that would be 6 portions of vegetables, 3 of fresh fruit, 3 of protein, 2 healthy fats, 2 carbohydrates (although this one is very flexible; if you are more active you may need a little extra carbohydrate if you are trying to lose weight you may need a little less) and finally, 1 portion of nuts and seeds.

Of course, it is equally as important to listen to your own body, so these portion recommendations are very flexible. Some people may find they need more of certain foods, and some may need less. This is simply a suggested starting point, from which you can adapt and refine as much as necessary until you find a way of eating that works well for you.

Here are some tips to get you started

1. Remember that a completed pyramid is the ultimate goal, but there is no need to rush into it. We recommend that you work up towards this stage by picking one area, such as vegetables, to focus on and spend a couple of weeks trying to up your vegetable intake by one or two portions a day before moving on to the next area. It is always better to take things step-by-step and keep them achievable, than trying to do it all at once and falling at the first hurdle.

1. The pyramid is a recommended minimum. If you are hungry, you can certainly eat extra food, or increase your portion sizes. There are also lots of foods that do not fall into any of the pyramid categories – they simply go to one side and we don't worry too much about them (yes, including wine!). The key is to try to prioritise the pyramid foods first; in terms of your appetite, time and shopping budget.

1. Many clients find the pyramid particularly helpful for meal planning. If you tick off portions as you go through the day, you can then easily see what you still need to consume at supper time. Having said that, if you have lots of portions left to eat by the evening, there is certainly no need to force yourself to consume an enormous meal. Simply have a sensible portion and start again tomorrow with a fresh slate.

1. It doesn't matter at all if you don't manage to tick every box by the end of the day – we are not aiming for perfection. It is simply a useful guide to help you make positive choices. Consistency is always good enough.

1. Portion sizes are roughly as follows;

Vegetables: A portion of raw vegetables is around 80g, or roughly the size of your clenched fist,. Cooking vegetables, especially greens, makes them reduce in size (which can make it easier to fit them all in!).

Fresh fruit: Again, around 80g or roughly the size of your clenched fist. E.g., an apple, 2 satsumas, a handful of berries.

Protein: Roughly the size of your palm. E.g. 2 eggs, 1 fillet of fish, a small chicken breast, a big dollop of natural yoghurt.

Complex carbohydrates: Roughly the size of one cupped handful (cooked) E.g., a medium potato, a cupful of cooked oats, a slice of rye bread.

Healthy fats: Roughly the size of your thumb. E.g., ¼ avocado, 1 tbsp olive oil.

Nuts & seeds: Roughly 1 small handful. E.g., 30g unsalted nuts, 1 tbsp nut butter.

Further Resources

For 100 speedy, everyday recipes that don't compromise on taste or nutrition, do check out my latest book, Simply Good For You.

For a more in-depth explanation of Positive Nutrition and how the Positive Nutrition Pyramid works (alongside many recipes and a 10-day meal plan putting it into action) please see my book: Nourish & Glow: The 10-day Plan.