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Like the idea of cleansing your skin from the inside out? Lynn Grieger explains how the Better Skin Diet could do exactly that What would you do for skin that's soft, fresh and unblemished? All the expensive skin care products in the world won't achieve healthy skin without help from your diet. Here's how the Better Skin Diet will help you look and feel great: Fish contains oils that will help nourish your skin. This diet includes fish options at lunch and dinner to add lustre and softness to your complexion.
Ground flaxseeds (linseeds) are an excellent source of omega-3 fatty acids, which promote good skin health. This meal plan adds flaxseed to your breakfast cereal for a healthy start to your day.
Vitamin A is essential for healthy skin. This diet includes plenty of dark orange (carrots, sweet potatoes) and dark green (broccoli, spinach, kale) vegetables - all of which are high in vitamin A.
Vitamin E helps promote good-looking skin, which is why this diet includes nuts such as hazelnuts and almonds - which are high in vitamin E - as snacks. Breakfast
Option 1
Porridge made with skimmed milk, topped with 1 tablespoon ground flaxseeds, mixed with blueberries
Orange juice Option 2
Fortified wholegrain cereal topped with skimmed milk, strawberries and 1 tablespoon ground flaxseeds
Grapefruit juice Option 3
Low-fat muesli mixed with 1 tablespoon ground flaxseeds and dried mixed fruit, topped with plain yoghurt
Tomato juice with a splash of lemon
Lunch
Option 1
Small portion of tinned tuna (in water) mixed with 1 tablespoon low-fat mayonnaise, chopped tomatoes, celery, carrots and green peppers
Portion of dark-green leafy lettuce
1 slice dark rye bread spread with 2 teaspoons olive oil-based margarine
Small glass of skimmed milk Option 2
Grilled and chilled shrimp salad with grapefruit vinaigrette (see recipe below)
Baby carrots
6 wholegrain crackers
1 small glass skimmed milk Grilled and chilled shrimp salad with grapefruit vinaigrette
1 dozen peeled and de-veined shrimp
100ml fresh grapefruit juice
5tbspn extra virgin olive oil
50g daikon (Japanese white radish), julienned (cut in to matchstick type strips)
2 plum tomatoes, seeded and diced
1 dozen grapefruit segments
150g mangetout, julienned
half a carrot, julienned
6 tbsp lemon juice
Handful frisee lettuce
Handful watercress Directions
1. Skewer shrimp and grill for approximately 3 minutes on each side. Remove and refrigerate.
2. Whisk oil into grapefruit juice and salt and pepper to taste.
3. Mix vegetables, greens and shrimp; add vinaigrette.
4. Toss ingredients together and plate with 3 shrimp per plate. Garnish with tomatoes and grapefruit. Option 3
Turkey caesar wrap (see recipe below)
Small portion of salsa with green, red and yellow pepper strips
Small glass skimmed milk Turkey caesar wrap
Romaine lettuce, shredded
4 tbsp Parmesan cheese, freshly grated
4 onions, chopped
3 tbsp vinegar-based, reduced-calorie Caesar dressing
4 flour tortillas
8 slices turkey
8 sun-dried tomatoes, drained
Pepper Directions:
1. Combine lettuce, cheese, onion and salad dressing.
2. Arrange mixture over each of the tortillas. Top each with 2 slices turkey, 2 sun-dried tomatoes and pepper to taste.
3. Fold in bottom and top portions. Roll up from side to completely enclose filling. Afternoon snacks
Fresh apple, orange or tangerine
Small handful of mixed nuts
Handful of nuts, dried fruit and pretzels
Small yoghurt mixed with blueberries, raspberries or strawberries
6 baby carrots
Dinner
Option 1
Baked fillet of sole (see recipe below)
Small portion brown rice
Portion steamed spinach tossed with lemon juice, garlic and pepper
Vanilla pudding topped with mixed berries
Green tea Baked fillet of sole
200g fillet of sole
Light soy sauce
Dried onion flake
Lemon juice
Parsley
Salt and pepper
Paprika Directions:
1. Place fish in baking dish and brush with lemon juice.
2. Sprinkle on onion, parsley, garlic powder, salt, pepper.
3. Soy sauce goes on last; use liberally.
4. Bake at 190C/375F/gas mark 5 for about 25 minutes. Option 2
Beef tenderloins and Dijon greens (see recipe below)
Small portion strawberry sorbet topped with mixed berries
Green tea Beef tenderloin and Dijon salad
450g beef tenderloin, trimmed of fat and cut into pieces
6tbsp olive oil, plus 1tbsp
half tsp salt
half tsp pepper
3tbsp Dijon mustard
3tbsp balsamic vinegar
1 clove garlic, crushed
1tsp sugar
Large bag mixed salad
Croutons Directions:
1. To make dressing, in medium bowl, whisk together olive oil, mustard, vinegar, garlic, sugar and half a tablespoon of pepper until creamy. Set aside.
2. In large non-stick frying pan, heat 1 tablespoon olive oil over medium-high heat until hot.
3. Add beef (half at a time) and stir-fry for 2 to 3 minutes or until outside surface is no longer pink. (Do not overcook.)
4. Season with half teaspoon salt and half teaspoon pepper.
5. In a large bowl, combine salad and half of the dressing. Toss to coat.
6. Arrange salad on serving platter and top with beef and croutons.
7. Serve immediately, adding additional dressing as desired.
Option 3
Honey garlic pork chops (see recipe below)
Small portion mashed sweet potatoes
Small portion steamed broccoli tossed with olive oil and garlic
Small portion yoghurt topped with mixed berries
Green tea Honey garlic pork chops
55ml lemon juice
85g honey
2 tbsp soy sauce
1 tbsp dry sherry
2 garlic clove, finely chopped
4 pork chops Directions:
1. Combine all ingredients except pork chops in small bowl.
2. Place pork in shallow baking dish; pour marinade over pork. Cover and refrigerate for 4 hours or overnight.
3. Remove pork from marinade.
4. Heat remaining marinade in small saucepan over medium heat to simmer.
5. Grill pork 4 to 6 inches from heat source for 12 to 15 minutes, turning once during cooking and basting frequently with marinade. Healthy do's and don'ts
Do:
Drink at least eight glasses of water every day - add a slice of fresh lemon or lime for extra flavour and zest.
Eat seafood at least three times each week for the oils found in fish that help nourish your skin.
Eat at least eight servings of fruits and vegetables every day (choose a variety of different colours - red tomatoes, green peppers, carrots - for the greatest amount of healthy antioxidants).
Make sure your diet includes 20 to 30 per cent of calories from healthier fats such as avocado, olive oil, canola oil and the oils in wheatgerm and flaxseeds (linseeds) to prevent dry skin.
Use sunscreen every day, no matter where you live and what the weather conditions are like.
Wear a hat to shade your face when you're outside.Don't:
Drink alcohol.
Eat snack foods that are high in fat such as crisps, fried foods and chocolate. These snacks often replace healthier foods that promote healthy skin, and the additional amount of unhealthy fat provides extra calories.
Smoke, and avoid second-hand smoke whenever possible.
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