National dietary advice of Brazil!


Dr Jo’s real food guidelines for families and groups:

• Make freshly prepared dishes the basis of your diet.
• Use natural oils and fats
• Do not add sugar or flour
• Avoid trans fats
• Limit the intake of ready-to-consume products and avoid those that are ultra-processed.

1. Prepare meals from staple and fresh foods.
2. Limit consumption of ready-to-consume food and drink products
3. Eat regular meals, paying attention, and in appropriate environments.
4. Eat in company whenever possible.
5. Buy food at places that offer varieties of fresh foods. Avoid those that mainly sell products ready for consumption.
6. Develop, practice, share and enjoy your skills in food preparation and cooking.
7. Plan your time to give meals and eating proper time and space.
8. When you eat out, choose restaurants that serve freshly made dishes and meals. Avoid fast food chains.
9. Be critical of the commercial advertisement of food products.
10. Drink water, herbal tea and caffeine free tea and coffee. Milk should be full fat.

With thanks to the government of Brazil 2013, for their good ideas.

A sample menu
Eggs and bacon for breakfast (no time? My parents did it and they worked full time and had 5 kids)
Ham salad for lunch or look at for 30 lunchbox ideas.
Shepherd’s pie and vegetables for evening meal, made with cauliflower mash
Berries and cream for dessert, or cheese, grapes and celery

berries and cream


I have never seen a child with ADHD who eats a real food diet, but is that cause or effect? Or do children rarely eat real food diet these days.

There are certainly theoretical reasons why the brain should function badly without nutritious food, or when food is high in sugar so I always ask parents what they feed their child when they come to talk to me about his or her behaviour.

The standard eating pattern of a child age 4-11 in England is as follows:

Cereal or toast or both for breakfast (that is not enough nutritionally to keep them going for the morning)

School lunch or sandwich, crisps and fruit (these could cause an afternoon slump)

Hot dinner, with meat or fish or chicken, vegetables and pasta, rice or potatoes.

Snacks are sweets, chocolate and/or crisps (will cause their blood glucose to oscillate widely).

Drinks are fruit cordials or fruit juice- rarely milk.

All children over 6 can tell me about 5 a day, which proves that the marketing ploy masquerading as health advice has worked.

An 9 year old described the Eatwell plate (a more subtle and clever marketing ploy) to me the other day and as she is the child of my “bestest” friend, now deceased, I will have to think carefully of how I tackle it with her before she is in a position to buy her own food.

I advise all parents to feed their child real food as per the guide on the front page of my website.