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FODMAP Friendly Diet

If you suffer from Irritable Bowel Syndrome (IBS) and are following a low FODMAP diet, then this diet option is for you.

 

I have designed the FODMAP friendly diet to help you manage your IBS symptoms by reducing your intake of high FODMAP foods. I have based this diet on research from Monash University to ensure that only foods containing no FODMAPs (or lower quantities of FODMAPs) will be included in your recipes and meal plans. It is strongly advisable that you only follow a low FODMAP diet with the guidance of a qualified dietitian - I am simply here to help with your meal planning.


What are FODMAPs?


FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are a group of carbohydrates that have been shown to trigger gut complaints such as bloating, flatulence and diarrhoea. This occurs because the FODMAPs are poorly absorbed in the small intestine and end up getting fermented by the bacteria in the large intestine, causing gases and abdominal symptoms.

FODMAPs are naturally present in a wide variety of foods, including: grains, cereal products, legumes, dairy products, certain fruits and vegetables, as well as some additives and sweeteners. It is important to note that avoiding large groups of foods for a long period of time can lead to an increased risk of developing nutrient deficiencies. Please be sure to consult with your dietitian when following this diet plan. ​

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General Healthy Eating Diet

If you would like to eat a nutritionally balanced diet filled with variety and flavour then the general healthy eating diet is for you! I have based this diet on the UK Eatwell Guide to ensure that you can enjoy a wide variety of nutritious foods to meet your optimal caloric intake. The general healthy eating diet is personalised to you - I use the information you provide to calculate your specific daily requirements for all nutrients so you can be sure that it is tailored to your needs.

I also make sure that recipes do not exceed the recommended intakes for sugar, salt, saturated and trans-fats. My attention is highly focused on these nutrients because they are, together with an unhealthy lifestyle, directly related to a higher risk of developing metabolic diseases, such as type 2 diabetes, cardiovascular diseases and some types of cancer. By following the general healthy eating diet, you can feel confident that you are enjoying a healthy, balanced diet.
 

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Reduced Calories Diet

If you are looking to manage your weight, then this is the diet option for you. The reduced calorie diet is based on the nutrition guidelines for overweight and obesity, and is suitable for anyone who wants to lose weight. 

When you choose the reduced calorie diet, I will create a recipe and meal plan with lower-calorie options to help you reduce your overall caloric intake, and achieve weight loss. Based on the information you provide me, I start by calculating your personal daily energy needs, and then reduce 600 calories per day from your daily requirements. This ensures that your diet will be lower in overall calories, setting you on the path to success in reaching your weight goal. 


Why choose this diet?


Overweight and obesity are linked with a higher risk of developing various health issues, including  type 2 diabetes, cardiovascular disease, and some types of cancer. Many factors that we cannot modify can contribute to weight gain, such as genetics, age, and certain medical conditions. However nutrition and physical activity are two factors that can be modified, and as your nutrition guide, I can ensure that you are meeting your nutritional needs as you reach your goals.
 

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Mediterranean Diet

If you are looking to improve the quality of your fat intake whilst enjoying a variety of calcium- and iron-rich foods, then the Mediterranean diet is for you. I have designed the Mediterranean diet to provide you with recipes and meal plans that are rich in whole grains, unprocessed products, all types of fruit, vegetables, nuts and legumes, lean protein sources (like eggs, fish, meat and dairy products) and generous amounts of extra virgin olive oil. In addition, I will limit your saturated fat intake and ensure that healthy fats are prioritised in your recipes.  

 

If you suffer from rheumatoid arthritis or joint pain, the Mediterranean diet could be beneficial to your health. I will ensure that your recipes and meal plans provide you with adequate dietary fibre, omega-3 polyunsaturated and monounsaturated fats - which can help to reduce inflammation and symptoms related to joint disease. The Mediterranean diet can also help with symptoms of rheumatoid arthritis through promoting good bone health and reducing fatigue and anaemia. 

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Low Salt Diet

Are you looking to reduce your salt intake? Then the low salt diet is for you. High salt intake (of more than 6g salt or 2400 mg sodium per day) is linked to high blood pressure, and can lead to a higher risk of heart disease, stroke, kidney damage, osteoporosis and obesity. Your main source of salt intake is through your diet, so I can help you where it will have the greatest impact. 

In almost all of the recipes I provide, salt can be treated as optional - so you can always choose to skip the added pinch of salt. In addition, I ensure that your daily salt intake from your recipes does not exceed 5g per day. Your diet will still be rich in fruits, vegetables and grains, whilst reducing the addition of processed ingredients that often contain high amounts of added salt. 
 

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Reduced Fat Diet

If you are looking to reduce your overall and especially saturated fat intake, the reduced fat diet is for you. When you select this diet, I will modify your recipes and meal plans so that overall fat intake is reduced and unsaturated fats are prioritised over saturated fats. I do this because although fat is one of the essential nutrients in our diet, not all fats are equal, and reducing cholesterol, saturated and trans fats is beneficial to your health. 

Unsaturated fats are considered ‘healthy fats’ because they promote cardiovascular health and are linked to the prevention of heart disease. Good food sources of unsaturated fats include olive oil, avocados, nuts, and fatty fish. Cholesterol, saturated and trans fats, however, have been linked with obesity and negative health outcomes such as heart disease and type 2 diabetes. Cholesterol and most saturated fats are animal fats, and can be found in high fat meat or dairy products. Trans fats are common in processed foods that contain partially hydrogenated vegetable oils, such as margarine and pastries.


I have designed this diet based on the UK Eatwell Guide together with the dietary guidelines for health disease. The rules that I apply are a total fat intake lower than 35% of the total energy per meal, saturated fats do not exceed 10% of the total energy per meal, and trans fats do not exceed 1%.
 

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Vegan Diet

If you would like to follow a diet that excludes all animal products, then the vegan diet is for you. If you choose this diet option, I will exclude all meat, seafood, fish, eggs and dairy from your recipes and meal plans, so you will not see any recipes containing these products. 


You will still be able to enjoy delicious and healthy recipes that include legumes, grains, nuts, fruits and vegetables. I will also ensure that all of your nutritional requirements are met, while maintaining your dietary preferences.

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Vegetarian Diet

If you would like to follow a plant-based diet whilst also enjoying eggs and dairy products, then the vegetarian diet is for you. If you select this diet option, I will exclude all meat, seafood and fish from your recipes and meal plans, so you will not see any recipes containing these products. 


You will still be able to enjoy delicious and healthy recipes full of fruits, vegetables, nuts, grains, legumes, dairy and eggs. I will also ensure that all of your nutritional requirements are met, while maintaining your dietary preferences.

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Lacto-Vegetarian Diet

If you would like to follow a vegetarian diet, but do not want to eat any eggs, then the lacto-vegetarian diet is for you. If you choose this diet option, I will exclude all meat, seafood, fish and eggs from your recipes and meal plans, so you will not see any recipes containing these products. 

You will still be able to enjoy delicious and healthy recipes that include dairy products, legumes, grains, nuts, fruits and vegetables. I will also ensure that all of your nutritional requirements are met, while maintaining your dietary preferences.
 

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Ovo-Vegetarian Diet

If you would like to follow a vegetarian diet, but do not want to eat any dairy food, then the ovo-vegetarian diet is for you. If you choose this diet option, I will exclude all meat, seafood, fish and dairy from your recipes and meal plans, so you will not see any recipes containing these products. 

You will still be able to enjoy delicious and healthy recipes that include eggs, legumes, grains, nuts, fruits and vegetables. I will also ensure that all of your nutritional requirements are met, while maintaining your dietary preferences.
 

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Pescatarian Diet

If you would like to follow a vegetarian diet, but with the addition of fish and seafood, then the pescatarian diet is for you. If you choose this diet option, I will exclude all meat from your recipes and meal plans, so you will not see any recipes containing red meat or poultry. 

 

You will still be able to enjoy delicious and healthy recipes that include fish, seafood, dairy and eggs as well as legumes, grains, nuts, fruits and vegetables. I will also ensure that all of your nutritional requirements are met, while sticking to your dietary preferences.

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