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Healthy eating
Healthy eating
Diets explained
A low or no-sugar diet is an eating approach that aims to minimise or eliminate added sugars from the diet, focusing on whole, unprocessed foods. The goal is to reduce the consumption of added sugars (sometimes also known as ‘free sugars’) that can contribute to health issues such as obesity, diabetes and tooth decay when consumed in excess.
Unsure on what the term ‘wholefoods’ actually means? Learn more here.
Senior nutritionist, SENr Alex Thompson, has picked out a few good foods to include in your diet, to avoid deficiencies that you may be more susceptible to:
"Some key foods that are high in protein include meat, fish and seafood, dairy, eggs, soya products like tofu, and to a lesser degree (due to their higher fat/carbohydrate content) nuts, seeds and legumes and beans also make great options.
To make a high-protein diet healthier, consider these healthy swaps:
- Choose lean cuts of meat and poultry to reduce saturated fat intake.
- Opt for low-fat or non-fat dairy products to reduce saturated fat intake while still obtaining protein and other nutrients like calcium.
- Incorporate plant-based protein sources such as legumes and tofu, instead of relying solely on animal-based proteins. Try out this tofu pad Thai when you are next stuck for dinner ideas!
- Include a variety of nuts and seeds in the diet for protein and healthy fats but practice portion control due to the calorie content."
Senior nutritionist, SENr Alex Thompson, has picked out a few good foods to include in your diet, to avoid deficiencies that you may be more susceptible to
- Gluten-free grains: “Opt for naturally gluten-free options such as rice, quinoa, millet, buckwheat, corn, and certified gluten-free oats.”
- Fruits and vegetables: “These provide essential vitamins, minerals, and fibre. Include a variety of fresh or frozen options.”
- Legumes and beans: “Incorporate lentils, chickpeas, black beans, and other legumes for protein, fibre, and essential nutrients.”
- Fresh meats and poultry: “Unprocessed meats and poultry are gluten-free, making them suitable options for a balanced diet.”
- Fish and seafood: “Fresh fish and seafood, including salmon, tuna, shrimp, and cod, are gluten-free and rich in essential omega-3 fatty acids.”
- Dairy and dairy alternatives: “Most dairy products are naturally gluten-free. However, check labels for any added gluten-containing ingredients. If necessary, choose gluten-free alternatives like almond milk or coconut milk.”
Find out more about naturally gluten free foods here.
Senior nutritionist, SENr Alex Thompson, has picked out a few good foods to include in your diet, to avoid deficiencies that you may be more susceptible to:
- Fortified plant-based milk alternatives: “These are rich in calcium, iodine and B12 and some provide useful levels of protein and can include yoghurts and cheeses made from almond, soy, coconut, rice, oats and hemp.”
- Legumes: “Incorporate lentils, chickpeas, beans, and other legumes for plant-based protein and calcium.”
- Selected nuts and seeds: “Almonds, sesame seeds and poppy seeds are rich in calcium and provide useful levels of protein.”
- Leafy greens: “Kale, spinach, cabbage and broccoli are great for their calcium content.”
- Sea vegetables: “Lelp, dulse, kombu and Irish moss are extremely rich in iodine and add a great umami flavour to dishes. Due to their very rich iodine content, only small amounts are needed.”
- Meat, fish and eggs: “For those who are not vegetarian or vegan, these foods are a great source of protein.”
You can find a list of our family favourite dairy free recipes here.
A vegan diet is a plant-based eating pattern that excludes all animal products and by-products, including meat, poultry, fish, dairy, eggs, and honey. It focuses on consuming nutrient-rich plant foods for nourishment.
Is there a difference between plant-based and vegan? Find out more here.
A dairy free diet avoids all foods and beverages containing dairy or dairy-derived ingredients. This eating pattern is usually followed by individuals who are lactose intolerant, allergic to dairy proteins or choose to avoid dairy due to a modified vegetarian diet.
If you have questions about following a dairy free lifestyle, we have answered the most Googled questions on free-from diets here.
Alex Thompson
Senior Nutritionist (SENr)
I’ve put together some savvy swaps to make your diet more achievable
Advice from our expert
When asked what one piece of advice he would give to someone following a specialist diet, here's what our Senior Nutritionist, Alex Thomposon, had to say...
"Common reasons for increased protein intake are to support muscle growth and repair and weight loss. This is because increased protein intake has been shown to increase satiety (a feeling of fullness). While a high-protein diet can have benefits, it’s essential to maintain balance and ensure other vital nutrients are not missed. Here are a few tips for achieving a balanced diet:
- Include a variety of fruits and vegetables to obtain fibre, vitamins, and minerals.
- Consume plenty of non-starchy vegetables (green vegetables and salad vegetables) for a variety of vitamins, minerals, phytonutrients and fibre.
- Incorporate sufficient levels of healthy fats from avocados, olive oil, and nuts/seeds. Although intake of these will be lower than traditional diet with more balanced levels of micronutrients.
- Stay hydrated by drinking enough water throughout the day."
Want to add more protein to your diet? Discover high protein vegetables and grains here.
"Following a low or no-sugar diet might seem a bit overwhelming. So, we’ve put together some savvy swaps to make the diet more achievable:
- Reduce sugary beverages such as fizzy drinks, energy drinks, and fruit juices. Opt for water, unsweetened tea, or infused/flavoured water instead for hydration. Why not try and make some turmeric milk for a different drink? Find out more here.
- Choose plain dairy products such as unsweetened yoghurt and milk instead of those with added sugars. You can add natural sweetness with fresh fruits or a small amount of honey if desired.
- Read labels and avoid foods with hidden added sugars, such as packaged snacks, condiments, dressings, and sweetened cereals. For example, ingredients ending in “ose” are usually sugars (lactose, maltose, glucose, sucrose, fructose, dextrose) and sugar can take other forms such as molasses, syrups and fruit juice concentrate.
- Take sugar as a holiday, for example having cake once in a while. Satisfy sweet cravings occasionally, with natural alternatives such as stevia, xylitol, erythritol, monk fruit sweetener, or small amounts of honey or maple syrup."
"Try some of these healthy swaps for a gluten-free diet:
- Swap regular oats for gluten free oats. Whilst regular oats don’t naturally contain gluten (they instead contain a related protein called avenin), they do carry a high risk of cross-contamination for gluten. Gluten-free oats, however, don’t carry this cross-contamination risk.
- Use gluten-free flours like rice flour, almond flour, coconut flour, or gluten-free blends.
- Swap pasta for gluten free pasta made from lentils, corn or rice.
- Swap beer for cider made from sorghum or corn."
We have listed out some of our favourite gluten free snacks here!
“Dairy is a rich source of calcium, protein, vitamin B12 and iodine, so it’s important to ensure that these nutrients are obtained from other foods when following a dairy free diet.”
Find out more about supplementing a dairy free diet here.
"A well-planned vegan diet can provide an abundance of fibre, vitamins and minerals, and phytonutrients (vitamin-like substances in plant foods) but it’s important to be mindful of ingesting enough of certain key nutrients."
Find out more about your nutritional needs as a vegan in this ultimate beginners guide to going vegan.
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