The new dietary paradigm is not about deprivation, starvation or limitation. It is an acknowledgement that we all have unique metabolic requirements. Nurturing ourselves with foods that are compatible to our bodies is the key to maintaining a healthy weight and reducing the risk of disease, taking into account the following guidelines:

• Optimise digestion – deal with any digestive disorder is the first step towards weight loss. Impaired  digestion can lead to a chain of events that include protein and nutrient deprivation and ultimately lead to overeating and a dependence on carbohydrates.
• Balance each meal with adequate protein, fruits and vegetables and complex carbohydrates that are nutrient dense.
• Remove possible allergens such as dairy, grains, yeast, eggs, soy, nuts et
• Balance essential fats- improve the ratio of omega 3 fatty acids to omega 6 by eating fish regularly, raw nuts and seeds and their oils.
• Aim for low-chemical contaminants - choose organic food wherever possible to minimize pesticides. Avoid processed foods containing preservatives and chemicals.
• Use of specific treatments to boost antioxidants, treat bowel bacterial overgrowth or for liver detoxification and hormone balance.

Let’s put this into practice by looking at meal planning. Generally each meal should have a balance of similar food components: 

1.  Protein – 1 serve about 90 – 120gm (3-4oz)

• Seafood (18% protein) containing good balance of essential fatty acids especially in oily fish.
• Poultry (23% protein) skinless chicken breast or drumstick is low in saturated fats.
• Eggs (17.5% protein) 1 egg = 8 gm of protein
• Lean meat (30% protein) choose lean cuts of meat and trim visible fat.
• Nuts (17% protein)
• Quinoa/amaranth (15-18% protein)
• Tofu/Beans (8% protein) 

2. High fibre – at least 2 serves of  vegetables (+150gm)

• Though fruits and grains contain fibre, vegetables are very nutrient dense and should be eaten at both lunch and dinner.

• Think of brightly coloured vegetables because they are highly packed with nutrients. 

3. Carbohydrate – 1 to 2 serves  (50 -100gm)

• Wholegrains like oats, rye in rye bread or crackers, millet, buckwheat and rice.
• These foods have a lower glycaemic index and keep blood sugar levels stable.
• Other good carbohydrate alternatives include sweet potato, potato, peas, pumpkin. 

4. Good quality fats

• From avocado, tahini, nuts and seeds and their cold pressed oils, olive oil, canola oil and flaxseed oil.  

5. Fruit – 100gm

• Preferably whole fresh fruit as the main sugar source in the diet.
• Can be eaten after meals or as a snack.

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The Optimal Nutrition meal plan

This is only suitable for people who are problem free and in good health. People with any chronic disorder, food allergy or chemical sensitivity need to consult their health practitioner. 

Breakfast

• Start the day with hot water and a slice and squeeze of lemon
• Chopped fresh fruit – apple, papaya, pear, kiwifruit, banana, mango…
• cereals made with oats/ puffed rice/quinoa/amaranth raw nuts and seeds with no added sugar.
• Yoghurt with acidophilus cultures or soy/rice milk to mix with grains or soak it overnight.
• Lecithin granules and ground flaxseeds 1-2 tablespoons each. 

Lunch

• Protein in the form of fish/seafood, egg, poultry, beans (90 – 120 gm, 3-4 oz)
• Salad of grated carrot, beetroot, mixed green leaves like rocket, lettuce, tomato, celery, sprouts, cucumber, avocado using as large a variety as possible.
• Salad dressing 2 tablespoons using flax oil, olive oil, vinegar, lemon juice, tahini, herbs
• Rye bread or crackers, oat cakes, rice cakes
• Small amounts of cheese 1oz ( like goats, sheeps cheese or parmesan) for added flavour and calcium 

Dinner

• Protein in the form of fish/seafood, egg, poultry, beans (90 – 120 gm, 3-4 oz)
• Carbohydrate such as rice, buckwheat noodles, starchy vegetables like pumpkin, sweet potato, potato
• High fibre vegetables such as broccoli, cauliflower, cabbage, leeks, zucchini, asparagus, green beans using as wide variety as possible steamed, stir fried, roasted or in soups.
• Fruit as a dessert served with yoghurt
• Small amounts of cheese 1oz (like goats, sheeps cheese or parmesan) for added flavour and calcium. 

Drinks

• 2 litres of filtered water/mineral water per day
• Herbal teas like fennel, Rooibos
• Green tea
• Steam-decaffeinated coffee  

Check your diet for the following:

• Animal fats. Remove fat on meat before cooking
• Milk. High animal fat and trans fatty acid food. Yoghurts and low fat fresh white cheeses are preferable and are good protein sources. Note that many people are intolerant to dairy products.
• Margarine. Contains trans fatty acids. Substitute with pure butter blended with flaxseed oil/avocado/hommos/tahini (sesame seed paste).
• Wheat. Many people are intolerant to wheat and should avoid wheat bread, pasta, semolina, cous cous, burghul and wheat flour in biscuits etc.
• Sugars and artificial sweeteners. Replace with honey, molasses or maple syrup.
• Processed refined carbohydrates. Breakfast cereals, cakes, biscuits are usually highly processed. Use wholegrain unsweetened products instead.

This meal plan can be adapted to any cultural eating style and is especially relevant to eating in the Gulf. You can take advantage of the abundance of fish balanced with lots of salads and vegetables and small portions of rice (1/2 to ¾ cup cooked). Lentils in the form of soup or dhal and beans in salads and hommos provide good sources of complex carbohydrates and fibre. Fermented dairy products like labneh and laban, in low fat varieties make good accompaniments to salads or fruits. A few dates are the perfect finish to a nourishing and well balanced meal.

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