Hoe kan je trigger foods vervangen? Deel 1 Een veelgemaakte fout is dat mensen steeds meer producten uit hun voeding weglaten die klachten veroorzaken, zonder deze goed te vervangen. Het is begrijpelijk dat je dat doet, omdat je de klachten en de gevolgen daarvan wilt vermijden. Maar als je steeds meer producten weglaat, kun je uiteindelijk te weinig belangrijke voedingsstoffen binnenkrijgen, terwijl je die juist nodig hebt. Het is dus niet altijd makkelijk om te weten waar je moet beginnen. Hoe pak je het aan? Het is belangrijk om het eten goed te verdelen over de dag. Zo krijgen je darmen niet in één keer veel te verwerken. Regelmatig eten betekent: 3 hoofdmaaltijden (ontbijt, lunch en avondeten), eet niet meer dan drie of vier tussendoortjes per dag en sla geen maaltijden over. De darmen zijn gevoelig en daarom is het belangrijk om met een kleine aanpassing te beginnen. Denk bijvoorbeeld aan het vervangen van 1 product uit het voedingspatroon. Geef het daarna even de tijd om te kijken of je klachten ervaart, omdat het even duurt voordat de voeding de darmen heeft bereikt en voor klachten kan zorgen. Probeer niet meerdere producten tegelijk te testen, omdat het dan lastig wordt om te achterhalen welk product voor klachten zorgt. Als je meerdere producten uit je voeding wilt laten of het moeilijk vind om een product goed te vervangen, is het aan te raden de hulp van een diëtist in te roepen. Bronnen: Ford AC, Sperber AD, Corsetti M, Camilleri M. Irritable bowel syndrome. Lancet. 2020 Nov 21;396(10263):1675-1688. Koloski NA, Talley NJ, Boyce PM. The impact of functional gastrointestinal disorders on quality of life. Am J Gastroenterol. 2000 Jan;95(1):67-71. Cassar GE, Youssef GJ, Knowles S, Moulding R, Austin DW. Health-related quality of life in irritable bowel syndrome: A systematic review and meta-analysis. Gastroenterol Nurs. 2020;43(3):102-122.

Hi, I'm Noory Your personal nutrition guide Try Noory Secure data storage Based on your unique needs and preferences, I provide you with tailored meal plans that align with your goals. Stop worrying about what to eat & start feeling empowered. Did you receive an invite from your healthcare professional? Your healthcare professional sent you an invitation for Noory with your personal QR code. Scan this code to complete setting up your profile and log in. Login Or are you using Noory on your own? Start exploring the possibilities and have Noory create your first meal plan instantly. Discover Noory Try Noory now This is what I can do for you I securely store your dietary needs and preferences Once you have set up your Noory profile, I keep your preferences in a convenient dashboard, which you can easily access and adjust as desired. Try Noory I automatically adapt recipes Based on your personal profile, I swap in the optimal ingredients. Your recipes are tailored by me to accommodate your needs. Try Noory I create meal plans I provide you with daily and weekly meal plans as well as a food diary. This way you can easily align your nutritional intake with your personal needs. Try Noory I show how a meal matches your nutritional needs See the nutritional values of a meal and where they deviate from your needs. Try Noory Let me support you in reaching your goals! Manage your food allergies and intolerances Improve your gut health Manage your weight Live a healthier lifestyle Live a more sustainable lifestyle Learn more! Get in touch!

Hoe kan je trigger foods vervangen? Deel 3 Brood en zetmeel Als je last hebt van gasvorming, kan het helpen om tarwebrood en roggebrood te vermijden. Als je een of meerdere van deze voedingsstoffen vermijdt, kies in plaats daarvan voor speltbrood, emmerbrood, eenkoornbrood, zuurdesembrood, haverbrood of glutenvrij brood. Deze soorten veroorzaken minder gas. Glutenvrij brood heeft een andere smaak en structuur en is vaak niet nodig als je geen klachten hebt met andere broodsoorten. Melkproducten Mensen met PDS kunnen meer klachten krijgen van melkproducten. Dit komt door de vertering van melksuiker (lactose). Meestal is één melkproduct per dag goed te verdragen. Als je denkt dat melkproducten jouw klachten verergeren, probeer dan twee weken geen melkproducten te eten en herstart heet daarna weer. Als je wel klachten hebt, kun je melkproducten vervangen door soja- of lactosevrije alternatieven. Bronnen: Ford AC, Sperber AD, Corsetti M, Camilleri M. Irritable bowel syndrome. Lancet. 2020 Nov 21;396(10263):1675-1688. Koloski NA, Talley NJ, Boyce PM. The impact of functional gastrointestinal disorders on quality of life. Am J Gastroenterol. 2000 Jan;95(1):67-71. Cassar GE, Youssef GJ, Knowles S, Moulding R, Austin DW. Health-related quality of life in irritable bowel syndrome: A systematic review and meta-analysis. Gastroenterol Nurs. 2020;43(3):102-122.

Tips bij feestdagen Deel 2 Als je goed weet welke producten je klachten kunnen geven, dan houd jij de regie; ook tijdens de feestdagen. En zelfs als je besluit tóch iets te eten waarvan je weet dat het mogelijk klachten veroorzaakt, is dat helemaal jouw keuze. Er is geen goed of fout; het belangrijkste is dat jij doet wat goed voelt voor jou. Tijdens het diner kan het helpen om bewust te eten. Kauw elke hap rustig en grondig; denk aan zo’n 25 keer per hap, zodat je spijsvertering al in je mond een goede start krijgt. Ook helpt het om niet te snel te eten en kleinere porties te nemen. Zo voorkom je dat er te veel lucht mee naar binnen komt, wat krampen en een opgeblazen gevoel kan veroorzaken. Vermijd waar mogelijk de meest vetrijke gerechten, want die kunnen extra belasting geven aan je spijsvertering. Probeer daarnaast zoveel mogelijk je eigen vertrouwde voedingspatroon en eetritme aan te houden. Vergelijk de gerechten die je krijgt aangeboden met wat je normaal eet, zodat je kunt kiezen wat het beste bij je past. Bronnen: Ford AC, Sperber AD, Corsetti M, Camilleri M. Irritable bowel syndrome. Lancet. 2020 Nov 21;396(10263):1675-1688. Koloski NA, Talley NJ, Boyce PM. The impact of functional gastrointestinal disorders on quality of life. Am J Gastroenterol. 2000 Jan;95(1):67-71. Cassar GE, Youssef GJ, Knowles S, Moulding R, Austin DW. Health-related quality of life in irritable bowel syndrome: A systematic review and meta-analysis. Gastroenterol Nurs. 2020;43(3):102-122.

Hoe kan je trigger foods vervangen? Deel 2 Groenten Als je last hebt van gasvorming, kan het helpen zijn om bepaalde groenten te vermijden of minder te eten. Dit geldt voor groenten zoals ui, knoflook, pittig eten, prei, en de meeste koolsoorten, behalve broccoli en boerenkool. Ook peulvruchten zoals witte bonen, bruine bonen, kidneybonen, linzen, kapucijners, kikkererwten, spliterwten en sugarsnaps kunnen soms klachten veroorzaken. Als je een of meerdere van deze voedingsstoffen vermijdt, kun je in plaats daarvan kiezen voor goed gaar gekookte, zachte groenten zoals wortel, pastinaak, sperziebonen, en geschilde courgette. Ook (gemalen) spinazie, ontvelde tomaat, ontvelde paprika, witlof, venkel, en andijvie zijn goede opties. Fruit Bij gasvorming kan het helpen om fruit met veel fructose te vermijden. Dit zijn onder andere appels, peren, perziken, nectarines, abrikozen, pruimen, en overrijpe bananen. Ook bramen, kakifruit, kersen, mango, vijgen, meloen, en avocado bevatten veel fructose, evenals honing, ahornsiroop, agavesiroop, appelstroop, diksap, en maïssiroop. Als je een of meerdere van deze voedingsstoffen vermijdt kies in plaats daarvan voor fruit dat minder fructose bevat, zoals aardbeien, frambozen, gele bananen, en papaja zonder pitjes. Uitgeperste citroen of limoen, ontvelde druiven, mandarijnen, en sinaasappels zijn ook goed. Bronnen: Ford AC, Sperber AD, Corsetti M, Camilleri M. Irritable bowel syndrome. Lancet. 2020 Nov 21;396(10263):1675-1688. Koloski NA, Talley NJ, Boyce PM. The impact of functional gastrointestinal disorders on quality of life. Am J Gastroenterol. 2000 Jan;95(1):67-71. Cassar GE, Youssef GJ, Knowles S, Moulding R, Austin DW. Health-related quality of life in irritable bowel syndrome: A systematic review and meta-analysis. Gastroenterol Nurs. 2020;43(3):102-122.

Welke voedingsmiddelen kunnen PDS-klachten verergeren? Deel 2 Te veel fruit en vruchtensappen (meestal zijn 2 stukken fruit per dag goed) In fruit zit het onder andere het koolhydraat fructose. Deze vruchtensuiker kan bij sommige mensen darmklachten veroorzaken. Wanneer fructose onvoldoende wordt afgebroken of opgenomen in de dunne darm, bijvoorbeeld bij een hoge inname, dan komt het in de dikke darm terecht. Hier trekt het water aan en zal het door darmbacteriën worden omgezet. Dit kan leiden tot PDS-klachten. Naast fructose kan fruit ook rijk zijn aan sorbitol en fructanen (zoals in appels, peren, kersen, mango’s en pruimen) wat net als de fructanen uit bijvoorbeeld tarweproducten tot klachten kan leiden (1-3). Zuivelproducten (door lactose) In melkproducten zit het koolhydraat melksuiker (lactose). In de darm breekt het enzym lactase melksuiker af. Wanneer dit niet of niet volledig wordt afgebroken blijft te veel lactose in de darmen. Dit trekt water en bacteriën uit de darm aan. Als gevolg van de afbraak van lactose door deze bacteriën komt ook gas vrij en wordt nog meer water aangetrokken. Bronnen: Ford AC, Sperber AD, Corsetti M, Camilleri M. Irritable bowel syndrome. Lancet. 2020 Nov 21;396(10263):1675-1688. Koloski NA, Talley NJ, Boyce PM. The impact of functional gastrointestinal disorders on quality of life. Am J Gastroenterol. 2000 Jan;95(1):67-71. Cassar GE, Youssef GJ, Knowles S, Moulding R, Austin DW. Health-related quality of life in irritable bowel syndrome: A systematic review and meta-analysis. Gastroenterol Nurs. 2020;43(3):102-122.

Noory Privacy Statement This privacy statement was last updated on 2 December, 2025 Introduction This privacy statement explains how we collect, use, and store personal data you provide to us when using the services offered through noory.com . This statement is regularly updated. If changes are made, we will inform you and list the applied changes. We also recommend that you carefully read and understand any other notices you receive from us regarding the collection or processing of your data. To comply with the conditions set out in this privacy statement, we must be able to rely on the accuracy of the personal data we collect about you. Therefore, we kindly ask you to notify us of any changes to your personal data during our contractual relationship. When processing personal data, we commit to complying with the obligations prescribed by the GDPR and all other applicable data protection laws and regulations. What is personal data? According to Regulation 2016/679 on data protection (also known as the "General Data Protection Regulation" or "GDPR"), 'personal data' refers to data related to an identified or identifiable natural person. An identifiable person is someone who can be identified, directly or indirectly, using an identifier such as a name, location data, or specific health data. This statement also provides information about our security procedures, your privacy rights (including how you can access your personal data), and the protections the law provides. Your privacy rights, as described in this privacy statement, apply to all personal data we collect based on your explicit consent or because it is necessary for the performance of the contract we have with you. We may collect your personal data when you communicate with us, for example, when you use Verdi Food services or contact customer support. Content Who are we? What data do we collect about you? For what purposes will your personal data be used and on what basis? Your legal rights Your legal rights – additional information Data retention & security Third parties receiving personal data Closure 1. Who are we? We are Verdi Food B.V., operating under the trade name "Verdi Food" (hereinafter referred to as "Verdi Food"). Our headquarters are located at Villafloraweg 1, 5928SZ, Venlo, Netherlands, and we are registered in the trade register under number 70122296. Our websites can be found at the following addresses: https://www.verdify.tech and https://www.noory.com . Noory is a nutrition management system developed by Verdi Food, allowing users to create personalized nutrition plans. To provide this service, we collect and use personal data provided through the Noory website or mobile application. 2. What data do we collect about you? We collect your personal data, specifically the following: Basic data: This includes information such as your name, email address, and, if provided, your phone number. We collect this data to create and manage your account and to communicate with you about our services. Authentication data: We collect your username and password to help you securely log in to our platforms. Technical data: We collect technical information about your device and interactions with our services through cookies or similar technologies. This includes your IP address, cookie ID, web browser, timezone and location, the web pages you visited on our website, and information about your device's operating system and platform. This data helps us personalize your user experience, improve our services, and identify security risks. Product availability data: We collect information about the country you reside in to determine the availability of our products and services in your region and comply with local laws and regulations. 3. For what purposes will your personal data be used and on what basis? We process your identity and account data to fulfill a contract with you (Article 6(1)(b) GDPR). This data includes your name, email address, phone number, username, and password. They are essential for creating and managing your account with Auth0, allowing you access to and use of our services. To comply with our legal tax obligations (Article 6(1)(c) GDPR), we process specific personal data for tax purposes. This data may include your country of residence, tax identification number, or similar identification data, depending on the applicable laws and regulations in your jurisdiction. We process your other personal data as indicated above for the following purposes, provided you have given your consent (Article 6(1)(a) GDPR): Displaying ingredients in collaboration with local supermarkets: With your consent, we may use your location data to provide information about ingredients available at supermarkets we work with. This allows us to make personalized suggestions based on your dietary preferences. Sending nurture e-mails: We use your contact details to send you email messages, such as updates on our latest products, helpful tips, and personalized offers, to keep you informed and engaged with our services. Processing based on Legitimate Interest (Article 6(1)(f) GDPR): We process certain personal data where it is necessary for our legitimate interests (or those of a third party), provided that your fundamental rights and freedoms do not override these interests. Specifically, we process your data for the following purposes: Service Improvement & User Feedback: To analyze how our service is used in order to improve functionalities and user experience. This includes contacting you to request feedback, conduct user research, or ask specific questions regarding your usage of the product to help us develop better features. Security & Fraud Prevention: To detect, prevent, and address technical issues, fraud, or abuse of our Service to ensure a safe environment for all users. Business Analysis: To generate aggregated statistics and insights that help us understand our customer base and grow our business. Contacting for non-marketing purposes: We may use your personal data to respond to questions, feedback, or issues related to our services. This enables us to provide the necessary support and improve your experience. You can unsubscribe from our data collection at any time by using the opt-out options provided. You have the right to object to this processing at any time by contacting us, as described in the "Your legal rights" section. 4. Your legal rights Under data protection laws, you have various rights that you can exercise. These include: Right of access: You have the right to request access to your personal data that we have collected. This allows you to verify the information we process about you and ensure its lawful processing. Right to rectification: If you find that the personal data we process about you is incorrect or incomplete, you can request us to correct it. We will verify the accuracy of the new data before making changes to our systems. Right to erasure ('Right to be forgotten'): You have the right to request us to delete or erase your personal data if there is no longer a legal basis for processing it, for example, if you withdraw your consent. However, in some cases, we may be required to retain your data due to legal obligations or other legitimate purposes. Right to restrict processing: You can also request to restrict the processing of your personal data in certain situations, such as when you dispute the accuracy of the data or if the processing is unlawful. During the restriction, we will only process your data with your consent or for specific legal purposes. Right to data portability: You have the right to receive the personal data we have collected about you in a structured, commonly used, and machine-readable format, so you can transfer it to another data controller. Right to withdraw consent: If you have given us consent to process your personal data, you can withdraw this consent at any time. This does not affect the lawfulness of the processing based on your consent before the withdrawal. Right to object: You have the right to object to the processing of your personal data where we are relying on a legitimate interest (or those of a third party) and there is something about your particular situation which makes you want to object to processing on this ground. You also have the right to object where we are processing your personal data for direct marketing purposes. In some cases, we may demonstrate that we have compelling legitimate grounds to process your information which override your rights and freedoms. 5. Your rights – additional information Right to withdraw consent We retain your personal data only for as long as necessary to achieve the purposes for which it was collected, particularly to comply with legal, accounting, or reporting requirements. When determining the appropriate retention period, we consider various factors, including the amount, nature, and sensitivity of the data, the potential risk of harm from unauthorized use or disclosure of your data, the purposes of processing, and whether these purposes can be achieved by other means than retaining your data. Our applications (websites) are secure, up-to-date, and comply with the latest security guidelines. Your personal data is securely stored on Google Cloud Platform (Google Ireland Limited) servers located within the European Union. These security measures are designed to protect your personal data from loss, unauthorized use, access, alteration, disclosure, or destruction. We adhere to strict security procedures and company systems to ensure that your personal data is used only for the intended purpose and accessible to authorized employees, agents, contractors, and other third parties who need such information for business reasons. The access of these parties to personal data is limited to the necessary level for performing their duties, and all involved parties are bound by strict confidentiality obligations. 6. Data retention & security We retain your personal data only for as long as necessary to achieve the purposes for which it was collected, particularly to comply with legal, accounting, or reporting requirements. When determining the appropriate retention period, we consider various factors, including the amount, nature, and sensitivity of the data, the potential risk of harm from unauthorized use or disclosure of your data, the purposes of processing, and whether these purposes can be achieved by other means than retaining your data. Our applications (websites) are secure, up-to-date, and comply with the latest security guidelines. Your personal data is securely stored on Google Cloud Platform (Google Ireland Limited) servers located within the European Union. These security measures are designed to protect your personal data from loss, unauthorized use, access, alteration, disclosure, or destruction. We adhere to strict security procedures and company systems to ensure that your personal data is used only for the intended purpose and accessible to authorized employees, agents, contractors, and other third parties who need such information for business reasons. The access of these parties to personal data is limited to the necessary level for performing their duties, and all involved parties are bound by strict confidentiality obligations. 7. Third parties receiving personal data We only share your personal data with third parties we cooperate with to provide our products and services, and this only occurs if necessary for the proper functioning of Noory and the purposes mentioned above. Your personal data is not shared with third parties for advertising or promotional purposes. To fulfill our contractual obligations, we specifically collaborate with: Genzai B.V. for developing our application (website) and its functionalities. Google Ireland Limited for securely storing your personal data. Auth0 Inc. for access and user management, authentication, and data security, with data storage taking place in the EU region. Brevo, located in France, for sending emails to our users. Zendesk Inc. for responding to user inquiries. We have imposed the same data protection obligations on all these third parties as outlined in this privacy statement. If we collaborate with other third parties in the future to provide our services, we will inform you about the sharing of your personal data. We will only engage in a collaboration with a third party if it can demonstrate that appropriate security measures have been taken and confidentiality is ensured. 8. Closure You can contact the Privacy Officer by sending a written message to the above-mentioned postal address of Verdi Food B.V. or by emailing privacy@verdifood.com . Additionally, you always have the right to lodge a complaint with the Dutch Data Protection Authority, a Dutch authority overseeing data protection. You can reach the Dutch Data Protection Authority via the website https://www.autoriteitpersoonsgegevens.nl . We want to emphasize that if we need to collect personal data about you in the context of a contract we have concluded with you and you choose not to provide (some of) this personal data, we may not be able to perform or enter into the contract. In such a case, we reserve the right to cancel the parts of the contract that we cannot fulfill, and we will inform you if this is the case.

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Tips bij feestdagen Deel 3 Tot slot: alcohol is voor veel mensen met het prikkelbare darm syndroom (PDS) een bekende trigger. Overweeg daarom om alcohol helemaal te vermijden, of kies ervoor om slechts kleine hoeveelheden te drinken. Alcohol kan de darmen namelijk irriteren, en vooral sterke dranken zijn erg geconcentreerd en prikkelend voor je spijsvertering. Drankjes met koolzuur, zoals bier, champagne, mousserende wijn of mixdrankjes met bruiswater, zorgen bovendien voor extra gasvorming. Dit kan leiden tot een opgeblazen gevoel of winderigheid. Sommige mensen met PDS verdragen witte wijn of droge rode wijn iets beter, maar dat verschilt per persoon – dus blijf goed naar je eigen lichaam luisteren. Het goede nieuws is dat er tegenwoordig veel lekkere alcoholvrije alternatieven zijn. Denk aan mocktails, alcoholvrije wijn of bier, verfrissend water met fruit of kruiden, kruidenthee of een ongezoete ijsthee. Zo kun je tóch proosten, zonder dat je darmen er last van krijgen Bronnen: Ford AC, Sperber AD, Corsetti M, Camilleri M. Irritable bowel syndrome. Lancet. 2020 Nov 21;396(10263):1675-1688. Koloski NA, Talley NJ, Boyce PM. The impact of functional gastrointestinal disorders on quality of life. Am J Gastroenterol. 2000 Jan;95(1):67-71. Cassar GE, Youssef GJ, Knowles S, Moulding R, Austin DW. Health-related quality of life in irritable bowel syndrome: A systematic review and meta-analysis. Gastroenterol Nurs. 2020;43(3):102-122.

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Empower Your Clients with Personalized Nutrition At Noory, we help you turn diagnostics into actionable, everyday health improvements. Our platform transforms health and biometric data into clear, personalised nutrition guidance your clients can follow with ease Whether you're a diagnostics lab, health clinic, or corporate wellness provider, Noory integrates seamlessly with your services to enhance client outcomes and help impact their health through nutrition. Discover our solutions NOORY SOLUTIONS Core benefits Add more value for your consumer With concrete nutritional advice, recipes and personalised meal plans Highly customizable Mix and match offerings Compatible with different biomarkers Scalable & adaptable Our technology is designed to scale effortlessly with your current products and services. Easy integration Effortlessly feeding results and profile data into our API HEALTHCARE SERVICES What do we do? Noory is a digital nutrition platform designed to make healthy eating easier and more enjoyable for your clients. Available via the website, mobile app or white labeled, it offers nutritional guidance, personalised recipes and flexible meal plans tailored to your clients’ preferences and lifestyle. The platform uses scientific models to support your clients choices and helps them set achievable goals. Noory is designed to adapt over time, learning from preferences and feedback to better support individual needs. It's not just a one-size-fits-all solution—it aims to be a practical, supportive tool that fits into real life. Based on personal health profiles and biomarker outputs, Noory can calculate individual dietary needs and provide a personalised nutrition plan, which includes: DAILY NUTRIENT TARGETS These are based on science-backed guidelines and tailored to your clients personal health profile. INGREDIENT RECOMMENDATION Comprehensive advice regarding which ingredients your clients should prioritise in their diet based on biomarker results. TAILORED RECIPES Providing an easy and actionable way for your clients to make dietary changes based on the ingredient recommendations provided. WEEKLY MEAL PLANS With daily recipes and trackable progress, to help guide your clients in making an impact on their health. Schedule a meeting Book a meeting with our team to explore how this collaboration can bring value to you Get in touch Trusted by PILOTS & STUDIES STRATEGIC PARTNERS

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. 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. 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. 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. 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%. 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. 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. 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. 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. 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.