Food selector

Posted 28 Apr 2022

We want to help you understand that there are no bad foods when it comes to longevity, just basic principles. 

We’ve put together this food selector article that can guide you in terms of what you should be eating more of, some of and less of. We feel it’s a good way of showing that you can eat any foods you want and be mindful of what you prioritise.

Protein
More of:

Mix of lean and fattier cuts of beef, chicken, turkey and eggs. Lots of oily and white fish, cultured dairy and broths: Lean cuts higher in protein, fattier cuts have more EFA’s so the balance of both is beneficial. 

Some of:

Minimally processed protein products such sliced turkey or chicken, back bacon, sausages, whey, hard or greek cheeses and oily fish: The more processed a food is, the more palatable it tends to be meaning we are likely to want more of it. Also, foods that are processed often have a higher fat content making them more energy-dense.

Less of:

Highly processed options such as fried chicken, alternative meat products, processed cheese and soy-based options: These foods are often also high in saturated, omega 6 and trans fats as well as refined carbohydrates. They are also very palatable, meaning we can easily overeat these options. 

Carbohydrates & Fibre
More of:

Colourful and fibrous vegetables, starchy vegetables, whole grains such brown rice, oats and quinoa, and wholemeal bread, small fruits or fruits with skins on These options are not only great sources of many vitamins and minerals, but they are also very rich in fibre. Fibre helps with the health of our digestive system, and also helps to keep us fuller for longer.

Some of

Refined grains, starches, and larger fruits with no skin: The more a food is refined, the easier overconsumption becomes due to the palatability, lower fibre, and ingredients like salt.

Less of

Processed foods high in refined carbohydrates and lower quality fats: These foods are what we call hyper-palatable foods. They are artificially enhanced to taste amazing and have very little protein or fibre, making it incredibly easy to overconsume these options.

Fats
More of

Cold-pressed fruit oils such as olive or avocado, raw nuts, olives, avocado’s, milled seeds such as linseed chia and hemp, homemade pesto’s, and salad dressings are good sources of monounsaturated and omega 3 fats.

Some of

Nut butter and cold-pressed nut oils such as coconut, grass-fed butter and ghee, fish oil supplements, and shop-bought salad dressings. Nut butter is very easy to overeat. As they are predominantly fat, they are very energy-dense. Shop bought salad dressings are often high in sugar and salt, so we need to be mindful of that.

Less of

Refined seed oils and processed food products that contain low-quality fats such as trans and refined carbohydrates. Many of the foods here are hyper-palatable foods, meaning it can be easy for us to overeat on these options. Low-quality seed oils can also have a detrimental effect on the health of our cell membranes.

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