Nutrition by SiZ

Fibre is a carbohydrate that cannot be digested by the human gastrointestinal tract.
There are 2 types of fibre: Soluble and insoluble.
Soluble fibre slows down the blood sugar rise after food is eaten. It slows down the reabsorption of bile acids which means that cholesterol absorption is reduced and blood cholesterol levels are reduced.
Insoluble fibre binds to water in the large intestine and then swells up. This increases the bulk of the stools and stimulates peristaltic contractions in the colon. Insoluble fibre prevents constipation and has also been shown to reduce the incidence of colon cancer.
Eating more fibre has powerful beneficial effects on your microbiome which is important for immune function, mood and overall health.
Sources of Soluble Fibre:
• Citrus Fruits
• Pears
• Apples
• Strawberries
• Barley
• Legumes
• Oats

Sources of Insoluble Fibre:
• Fruits with edible seeds
• Peas
• Pulses
• Beans
• Brown Rice
• Oats
• Maize
• Lentils
• Wheat Bran
• Wholemeal breads
• Wholem.

Meditation Diet

To eat every day:
6 servings* of vegetables, including leafy greens
5-8 servings* of whole grains
3 servings* of fruit
3 tablespoons of olive oil as your main added fat
2-3 servings* of dairy
1.5 tablespoons of unsalted nuts
Drink lots of water!
*Each serving is ½ cup.

To eat weekly:

Up to 6 eggs
3-4 servings* of legumes (e.g., beans, peas, chickpeas, lentils)
3-4 servings* of lean meat
2-3 servings* of chicken
1-2 servings* of salmon
Not more than 3 servings* of “extras,” such as sweets, refined cereals, fried food, fast food, and processed meats
* Servings are 1/2 cup here too, but for meat, you can also use the size of your palm as serving size.