Better skin diet

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.