Ways to achieve sufficiency

  • Eat a variety of fresh and wholesome products from Nature at different times (i.e. according to seasonal availability) and in moderation.

    • Vegetables (including carrots, broccoli, spinach, red cabbage, sweet potatoes, leeks and asparagus)

    • Legumes (including lentils, beans, chickpeas and green peas)

    • Fruits (including bananas, tomatoes, capsicums, egg plant, plums and berries)

    • Whole grains (including spelt, brown rice, rye and oats)

    • Fish (including anchovies, sardines and salmon)

    • Free-range eggs, edible mushrooms and occasionally, free-range meat

    • Edible seeds and nuts (including almond, coconut, sunflower and pumpkin)

    • Tea (amber, green or white tea; all without milk)

    • Dairy (including cheese and yoghurt)

    • Cold pressed olive oil, herbs and spices (including garlic, ginger, turmeric, cinnamon, cumin, chilies and parsley)

    • Natural pure honey and dark chocolate (70% cocoa)


NB: A growing body of scientific evidence shows that the Mediterranean Diet has beneficial effects on human health. This dietary advice is primarily based on the Mediterranean Diet and is of a general nature. It may not be suitable for some individuals with certain conditions; and as such, specific advice needs to be sought from appropriately qualified and competent health professionals.

  • Avoid consuming unwholesome or non-natural products:

    • Products containing hydrogenated vegetable oil or trans fat, high levels of added sugar, fructose corn syrup, saturated fats and enriched flour (white).

    • Products containing artificial additives such as colours, preservatives and taste enhancers.

    • Products containing addictive substances such as cigarettes, vapours, excessive caffeine, excessive alcohol and illicit drugs.

  • Help to sustain the wealth of nature for future generations by planting trees of value in appropriate locations.

    • Plant a tree as a tribute to every year of one’s life.

  • In production, use wholesome technologies that retain the inherent goodness of the product whilst sustaining the integrity of the natural environment.

    • Produce a variety of foods in a wholesome way (e.g. organically or bio-dynamically) by improving soil and marine ecology.

    • Avoid using synthetic herbicides, pesticides, pre-emptive antibiotics and growth hormones.

    • Avoid plastic packaging (use paper, wood or glass instead).

    • Avoid cruelty to animals.

    • Extend the utility of resources: reduce, re-use, re-purpose and recycle.

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