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Stress Management for Health Course

Nutrition - Action Plan


Action Plan: Session 4


1.   Read chapter 19 on Nutrition in the recommended course workbook The Relaxation and Stress Reduction Workbook.


2.    Consider starting to eat a cereal based breakfast.


3.    Consider starting to eat oily fish once a week.


4.    Consider consulting a qualified nutritional therapist.


5.   It is best not to make too many changes to eating all at once.


6.   Slowly begin to increase your fruit and vegetable intake until you are consuming 5 pieces of fruits and vegetables a day.


7.   Consider starting to remove refined carbohydrates in your diet and replace them with complex carbohydrates.


8.   Consider starting to increase water intake.


9.  Consider increasing your fibre intake but do it gradually.


10. Carry on with exercise, relaxation and diaphragmatic



11. Consider starting to reduce any excess alcohol intake.


12.  Switch away from processed meats like pies, sausages, burgers, ham, etc. to eating more plant foods and low fat meats like chicken and turkey.


13. Start to consume lower fat foods like skimmed milk, low fat cheese etc.


14. Move away from Polyunsaturated fats such as sunflower oil, margarines and switch to Monounsaturated fats like olive oil for cooking and spreading.


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