Healthy Eating

Eat regularly, do not skip meals.

Skipping meals plays havoc with one's metabolism. It also results in poor cognitive functioning. Recent research has shown that those who skip meals are more likely to be overweight than those who eat regularly. Meal skippers have a greater propensity to overeat, especially large quantities of high fat foods.

Have three meals per day or spread the same amount of food into six meals per day.

Start each day with a healthy breakfast.

Eat a variety of foods.

Eat a mixed diet, choose foods from all food groups at each meal.

Make meals varied and enjoy your food


  


To decrease your fat intake

Concentrate on eating more mono (olive oil products} and polyunsaturated (sunflower oil products) fat, avoid saturated (animal origin) fat.
Choose lean meat, trim off the fat before cooking.
Remove the skin of the chicken before cooking
Avoid processed meats sausages, burgers, pate, salami, meat pies and corn beef
Eat more fish, chicken or turkey ( remove the skin before cooking)
Do not cook in fat, rather steam, boil, grill or microwave than fry or roast unless it is dry roasting.
Try using a non-stick pan.
Use semi-skimmed or skimmed milk, low fat yoghurt
Fill up on vegetables
Do not use salad cream, mayonnaise or oil based dressings
Skim the fat off stews and casseroles
Use low fat cheeses, preferably cottage cheese
Use low fat sauces e.g. tomato-based sauces, fromage frais
Cut down on high fat snacks ( crisps, nuts, biscuits, cakes)

To avoid sugar and sugary foods.

Do not use any sugar, only artificial sweeteners to sweeten foods and tea or coffee.
Drink only diet cold drinks and unsweetened fruit juices
Buy fruit tinned in natural juice rather than syrup.
Be aware of snack foods rich in sugar i.e. cakes, biscuits, sweets
Avoid jam, marmalade, syrup and honey.
Avoid sweetened breakfast cereals.

To increase your fibre intake

Choose high fibre cereals (with no added sugar) and wholemeal breads.
Eat the skins of fruit and vegetables wherever possible.
Eat lots of raw fruit and vegetables.
Eat potatoes in their jackets.
Try using wholemeal pasta or some brown rice.
Drink plenty of fluids especially water.(1500 - 2000ml/day)

To drink less alcohol

Try low alcohol or non alcoholic drinks instead.
Use low calorie mixers or alternate with mineral water.
Concentrate on drinking slowly.
Keep drinking alcohol for special occasions or weekends.
Don't be tempted to snack while drinking

To decrease your salt intake
Use less salt in cooking.
Do not add salt at the table, always taste the food first.
Try and use alternative flavours such as lemon juice, mustard or herbs and spices
Sauces often are high in salt
Pre-prepared meals are often very salty


   


IBS ResearchUpdate.org Current Page: Diet and IBS - Healthy Eating