Optimum nutrition is the foundation of all health and wellbeing

Optimum nutrition is the foundation of all health and wellbeing.

Diet and nutrition play major roles in the prevention and management of chronic disease.


Eat colourful foods daily:

– black: blackberries, grapes, black sesame seeds, nori, kelp

– blue: blueberries, plums, berries

– green: apple, avocado, broccoli, beans, spinach, cucumber, celery, peas, kiwi fruit, capsicum, lime, grapes

– orange: apricot, carrots, oranges, mango, mandarin, sweet potato, pumpkin, papaya, peaches

– purple: acai berries, grapes, red cabbage, eggplant, purple carrot

– red: apple, capsicum, cherries, goji berries, guava, strawberries, tomatoes, watermelon

– white: cauliflower, garlic, onions, mushrooms, pears, nuts, sesame seeds

– yellow: banana, capsicum, corn, lemon, pineapple, squash

– chocolate: has its own category if goodness


Eat a minimum of 5-6 serves of vegetables and 2 serves of fruit per day.


– Consume nuts (e.g. almonds, cashews, walnuts) daily

– Consume seeds (e.g. chia, flaxseed) daily

– Celery and carrot sticks with hummus makes a great snack

– Consume 1.5-2 L of water daily

– Drink green tea


Limit or reduce the following:

– saturated fat

– added salt

– refined carbohydrates and sugars

– added sugars

– sugar-sweetened beverages


Diets higher in fruits, vegetables, fibre, omega-3 polyunsaturated fatty acids, tree nuts, and potassium have been associated with a lower risk of cardiometabolic syndrome. Improving the diet should be the foundation of any management plan of cardiometabolic syndrome and chronic disease.

Optimum nutrition is a foundation of vitamedicine. I go into more detail on vitamedicine in my book that I am currently researching and writing.

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