Principle Guidelines

the health makers

• Fresh fruits, especially eaten raw
• Fresh vegetables, preferably organic - especially eaten raw
• 100% whole grain bread and pastas - dark and delicious whole grain cereals such as porridge made from steel-cut oats, muesli and granola (but read the labels and watch out for hidden sugars)
• Fresh fruit and vegetable juices
• Pulses
• Low-fat cheeses like cottage cheese, ricotta and Edam in moderate quantities (provided no milk allergies are present)
• Dried fruits (naturally dried, not sulfur dried) such as raisins, dates, sultanas, apricots
• Nuts (make sure they are ground to a powder for young children)
• Free range eggs
• Fish
• Free range chicken
• Game
• Butter
• Olive oil

the health breakers

• White bread, rolls, pastries and pies
• Pasta - spaghetti, macaroni, etc
• Sugar and anything containing it
• Biscuits made from white flour
• Jelly
• Jams
• Tinned fruits
• Packet and tinned soups
• Chips
• Crisps
• Fizzy drinks containing sugar or artificial sweeteners
• Greasy fried foods
• Chocolate and sweets
• Artificial fruit drinks
• Ice cream (except homemade)
• Margarine
• Processed oils such as the golden varieties you find on supermarket shelves.