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For Omnivores: Nourishing from a Balanced Plate
-
Quality Protein
Include lean meats (chicken, turkey), wild fish, eggs, and fermented dairy. Opt for grass-fed and organic when possible. -
Plant Foods as the Base
Vegetables, fruits, whole grains, legumes, nuts, and seeds should make up at least 70% of your diet. -
Healthy Fats
Embrace olive oil, avocados, nuts, and seeds. Limit saturated fats and avoid trans fats and seed oils. -
Limit Processed Foods
Keep sugar, refined carbs, and ultra-processed items to a minimum. -
Diversity is Key
Eat the rainbow — a wide variety of plant foods supports gut health and reduces disease risk. -
Support Gut Health
Include fermented foods like yogurt, kefir, sauerkraut, or kimchi regularly.
For Plant-Based Diets: Thriving with Conscious Choices
-
Whole Foods First
Base your meals around legumes, whole grains, vegetables, fruits, nuts, and seeds. -
Watch Protein
Combine sources like lentils, chickpeas, tofu, tempeh, quinoa, and hemp seeds to ensure a full range of amino acids. -
Boost Vitamin B12
Supplement with B12 or eat fortified foods — essential for nerve health and energy. Mushrooms are a rich source of B12. -
Mind Iron & Zinc
Use iron-rich foods like lentils, spinach, and pumpkin seeds. Pair with vitamin C for better absorption. -
Omega-3s Matter
Include flaxseeds, chia seeds, walnuts, or algae-based supplements for healthy brain and heart function. -
Calcium & Vitamin D
Use fortified plant milks, leafy greens, and get safe sun exposure or supplement where needed. -
Limit Processed Vegan Foods
Just because it’s vegan doesn’t mean it’s healthy — choose whole over factory-made.
Shared Wisdom for All Diets
-
Eat mindfully — chew slowly, listen to your body’s cues, and savor your food.
-
Hydrate well — water is essential to nutrient absorption and detoxification.
-
Plan ahead — a stocked fridge and pantry make healthy choices easier.
-
Supplements — where needed, supplements can fill small gaps, but real food should be the foundation.
-
Seasonal and local — where possible, eat in harmony with nature.
Nourishment Beyond the Physical
True nutrition isn’t just what you put on your plate — it’s how you feed your mind and soul. Gratitude, connection, rest, and joy are part of the recipe too.
Nourish to Flourish: The Power of Nutrition
Your body is a living miracle — every heartbeat, every breath, every cell renewal is fuelled by what you eat. Nutrition isn’t just about calories or macros — it’s about feeding your whole system: physical, emotional, mental, and even spiritual wellbeing.
Why Nutrition Matters
-
Fuels energy and vitality
-
Supports brain function and mood
-
Strengthens the immune system
-
Builds and repairs tissue
-
Helps prevent chronic illness and inflammation
-
Supports hormonal balance and healthy aging
Best Practice for Every Plate: Current Guidelines
Whether you’re an omnivore or follow a plant-based lifestyle, the foundations of good nutrition are the same: whole, minimally processed foods rich in a variety of nutrients.
Nourish to Flourish:
The Power Of Nutrition
Your body is a living miracle — every heartbeat, every breath, every cell renewal is fuelled by what you eat. Nutrition isn’t just about calories or macros — it’s about feeding your whole system: physical, emotional, mental, and even spiritual wellbeing.
Why Nutrition Matters
-
Fuels energy and vitality
-
Supports brain function and mood
-
Strengthens the immune system
-
Builds and repairs tissue
-
Helps prevent chronic illness and inflammation
-
Supports hormonal balance and healthy aging
Best Practice for Every Plate: Current Guidelines
Whether you’re an omnivore or follow a plant-based lifestyle, the foundations of good nutrition are the same: whole, minimally processed foods rich in a variety of nutrients.
-
Quality Protein Include lean meats (chicken, turkey), wild fish, eggs, and fermented dairy. Opt for grass-fed and organic when possible.
-
Plant Foods as the Base
Vegetables, fruits, whole grains, legumes, nuts, and seeds should make up at least 70% of your diet. -
Healthy Fats
Embrace olive oil, avocados, nuts, and seeds. Limit saturated fats and avoid trans fats and seed oils. -
Limit Processed Foods
Keep sugar, refined carbs, and ultra-processed items to a minimum. -
Diversity is Key
Eat the rainbow — a wide variety of plant foods supports gut health and reduces disease risk. -
Support Gut Health
Include fermented foods like yogurt, kefir, sauerkraut, or kimchi regularly.
For Omnivores: Nourishing from a Balanced Plate
-
Whole Foods First
Base your meals around legumes, whole grains, vegetables, fruits, nuts, and seeds. -
Watch Protein
Combine sources like lentils, chickpeas, tofu, tempeh, quinoa, and hemp seeds to ensure a full range of amino acids. -
Boost Vitamin B12
Supplement with B12 or eat fortified foods — essential for nerve health and energy. Mushrooms are a rich source of B12. -
Mind Iron & Zinc
Use iron-rich foods like lentils, spinach, and pumpkin seeds. Pair with vitamin C for better absorption. -
Omega-3s Matter
Include flaxseeds, chia seeds, walnuts, or algae-based supplements for healthy brain and heart function. -
Calcium & Vitamin D
Use fortified plant milks, leafy greens, and get safe sun exposure or supplement where needed. -
Limit Processed Vegan Foods
Just because it’s vegan doesn’t mean it’s healthy — choose whole over factory-made.
For Plant-Based Diets: Thriving with Conscious Choices
Shared Wisdom for All Diets
-
Eat mindfully — chew slowly, listen to your body’s cues, and savor your food.
-
Hydrate well — water is essential to nutrient absorption and detoxification.
-
Plan ahead — a stocked fridge and pantry make healthy choices easier.
-
Supplements — where needed, supplements can fill small gaps, but real food should be the foundation.
-
Seasonal and local — where possible, eat in harmony with nature.
Nourishment Beyond the Physical
-
True nutrition isn’t just what you put on your plate — it’s how you feed your mind and soul. Gratitude, connection, rest, and joy are part of the recipe too.