oe The Institute for Optimum Nutrition Sy, e g ht g Tel ron 4 cir) ty ok amon trEVTe Drink at least 8 glasses (2 litres) of water, diluted juices, and herbal or fruit teas each day. Aim to reduce, or avoid, your intake of coffee and tea, to at least 2 per day, as they dehydrate the body Increase your intake of fresh fruit to a minimum of 3 \ { portions per day (dark berries, apples, bananas, citrus fruit), and dark green leafy vegetables (kale, spinach, watercress, peas, broccoli) to at least 5 per day. ® @ oily fish (e.g. salmon, mackerel, sardines, eo trout) to 3 times per week, or ground seeds » (pumpkin, sesame, sunflower and linseed) -1 tablespoon per day- in order to maintain healthy he 4 levels of Omega 3 and Omega 6. Eat good quality protein every day, for example organic chicken, eggs, fish, lentils, chickpeas beans, seeds, and nutseye REIS) Decrease wherever possible, your intake of bad fats (hydrogenated or trans fatty acids). These are @® found in most margarines, ready-made meals, biscuits and cakes. Avoid burnt and fried foods as these are highly toxic to the body and are carcinogenic. refined carbohydrates Avoid processed and refined carbohydrates such as white bread and rice, cakes, and biscuits. Replace these with whole wheat and whole grain foods e.g. oats, rye, barley, and spelt products. Limit your alcohol intake to one per day and choose red wine instead of white wine where possible. Also cut back or stop smoking.ata Cee) By subscribing to Optimum Nutrition magazine you will not only get ION's quarterly publication delivered to your door, but will receive ION E-News, ION's monthly newsletter, providing you with all the latest nutritional developments and details of forthcoming events. www.ion.ac.uk/journal.htm Who is the Institute for Optimum Nutrition? The Institute for Optimum Nutrition is an independent, not for profit educational charity whose purposes are: To advance education of the public and health professionals in all matters relating to nutrition. To preserve and protect the health of the general public by giving advice, assistance and where necessary treatment through nutritional therapy. Avalon House 72 Lower Mortlake Road Richmond Surrey TW9 2JY www.ion.ac.uk Registered Charity No. 1013084.