Basic meal construction for healthy digestion and weight management

To meet your bodies nutritional requirements, each day try to consume:

9 serves of vegetables and/or salad of mixed colours- 1 serving equals one of your handfuls

3 serves of protein- 1 serving equals the size of the back of your palm only

2 tablespoons of healthy fats (over the whole day)

3 serves of gluten free wholegrain- 1 serve equals 1/4 to 1/3 cup OR a serving of root vegetables for those that don’t like grains.

1 to 2 serves of fresh fruit

¼ cup fermented foods

Over a week try to include:

Three serves of oily fish, 2 serves of red meat for a male and 3 serves of red meat for a female.

Meal Proportions

Breakfast lunch and dinner should contain:

1 serving of protein which is the size of the back of your own palm (which will be proportionate for your body size).

3 serves of vegetables or salad of mixed colours, which will be 3 of your handfuls.

¼ to 1/3 cup of cooked brown basmati or quinoa or a serving of root vegetables.

A couple of teaspoons of healthy fat. The sources of these foods can be found below.

Food for thought-
We have been programmed through great advertising to think we need processed carbohydrate type foods for breakfast such as cereals, breads, pancakes or croissants! Who says we can’t have wholefoods such as protein, vegetables, whole grains and good fats for breaky? You could even have soup for breaky if you choose to.


Vegetables are a great source of vitamins, minerals, antioxidants and fibre. To reach your 9 servings of vegetables and/or salad over the day choose an array of colours from the list below:

Green leafy vegetables (bok choy, spinach, silverbeet, endive and salad greens

Cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussel sprouts)

Fresh herbs parsley, basil, coriander, rocket, dill, watercress, Russell hops herb

Vegetables zucchini, cucumber, celery, pumpkin, asparagus, green beans, artichoke, leek, garlic, onion, spring onion, chives, snow peas.

Root vegetables (beetroot, carrot, sweet potato, turnip, parsnip, celeriac and swede)

Tip: Always look for fresh seasonal fruit and vegetables. Organic is the best choice but if it is not available or within your budget then soak all fruit and vegetables in vinegar for 20 to 30 minutes as this    will remove approximately 80% of pesticides and herbicides.


Your whole body is made of proteins and it is essential to your health and wellbeing. It also contains essential amino acids which are difficult to obtain from other foods in high enough quantities. It is important to ensure your animal protein is not fed on unnatural grains or treated with antibiotics and hormones as these affect our body. To reach your 3 servings a day choose from the following list:

All unprocessed, fresh organic grass fed animal protein such as seafood (wild caught fresh fish such as salmon is excellent for skin), oily fish, prawns, oysters, chicken, eggs, nuts and seeds, lamb, beef and venison.


Brown basmati and quinoa are my preferred grain choices because they are gluten free. Gluten can be irritating to the gut and cause leaky gut. A serve of either one with two meals a day is perfect to feed good gut bacteria and provide a good source of energy for intestinal cells. If you really don’t want to eat grains or you have problems with them then you need to include a serve of root vegetables with 2 meals (such as sweet potato, carrot, beetroot, parsnip, swede and turnip). One serve equals ¼ to 1/3 of a cup, and yes that is all you need!


Healthy fats are essential and wonderful for your skin, and your whole body.

Healthy sources of good fats are avocado, first cold pressed olive oil, cold pressed coconut oil, egg yolks (soft cooked only), organic butter or ghee, cold pressed hemp oil, sesame oil and small amounts of walnut oil (however never cook with or heat vegetable oils). Two tablespoons of healthy fats spread over the whole day is ideal for beautiful skin and healthy cells.

Fun Fact

When egg yolks are soft they provide a good source of the vitamins A,D,E and K as well as choline and good fats. When you cook the yolk you destroy these vitamins and change the fats into saturated fats. So keep the yolks soft!


One to two pieces or serves a day is good. When eating melons and sweeter fruits stick to 1/3 cup as a serve. Choose from the following list:

Berries, citrus fruits, kiwi fruit, bananas, apples, pears, melons, cherries, papaya, mango, apricots, plums, nectarines and peaches.

Fermented foods

Fermented foods are superfoods containing probiotics that will help improve digestion, improve your immune system and help fix leaky gut, although if they cause problems you may have bacterial imbalance or too many yeasts in your gut.

Fermented foods include kefir, kombucha, kimchi and sauerkraut. When consuming them start with small amounts (1 to 2 teaspoons) at first and slowly build up a little bit at a time every few days until your reach ¼ cup a day.

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