Coeliac Disease

What is it? Inability to tolerate gluten found in wheat, barley, rye and some oatsTreatment: Recommended to follow a strict gluten free diet

Suggested 1 day meal plan (based on 2,000 calories)

Note:6-8 glasses of water/day

Regular exerciseLimit caffeine and alcohol

Mediterranean Diet

Reduce the risk of developing:- Type 2 diabetes- Parkinson’s disease- Cancer- High blood pressure- Alzheimer‘s disease- Successful strategy for weight reduction

Why?- Rich in vegetables, fruit, legumes and grains- Contains moderate chicken and fish- Very little red meat- Most fat is unsaturated- Small amount of red wine

A guide to portions or servings described in the pyramid is as follows:

Vegetables: a cup of raw leafy vegetables or half a cup of other vegetables.

Potatoes: 100 g.

Legumes: one cup (100 g) of cooked dry beans.

Nuts: 30 g. Eat as a snack or sprinkle on food for added taste.

Fruit: one apple, banana, one orange, 200 g of melon or watermelon, 30 g of grapes.

Meat: 60 g of cooked lean meat or fish.

Grains: half a cup (50-60 g) of cooked pasta or rice; one slice of bread (25 g).

Dairy: one cup of milk or yoghurt; 30 g of cheese.

Eggs: one egg.

Wine: 125 ml glass of average-strength red wine.

Suggested 1 day meal plan (based on 2,000 calories)

Note:6-8 glasses of water/day

Regular exerciseLimit caffeine and alcohol

**Note: these are suggested meal plans but should be adapted to suit individual preferences