General advice

  • Avoid large meals, preferring small and frequent meals (4-5 per day). In this way you will digest better the food.
  • Eat slowly and chew well your food.
  • Avoid exercise immediately after food.
  • Do not follow any fasting diet or intermittent fasting diet but eat regularly during the day. Please have complete meals with carbohydrates, protein and vegetables.

 

Carbohydrates

Food allowed Food not allowed/ to reduce Tips/other info
– White rice, basmati rice, rice noodles, pasta, sweet potatoes, potatoes, brown rice, wild rice, red rice, wholegrains, brown bread, quinoa, buckwheat, bulgur, teff, millet, oat.

– Low fat crackers, breadstick, and biscuits. Pitta bread, flatbread and bread.

– Refined breakfast cereals such as corn flakes or puffed rice.

– Pasta or noodles with eggs as ingredients like fettuccini or tagliatelle or yellow noodles.

– Bread with cheese or eggs as ingredients.

– High fat crackers, granola type cereal, muesli, biscuits, pancakes, croissant, muffin cakes, rolls or cornbread.

– Choose a tomato-based sauce or vegetable sauce instead of cream-based or pesto or Bolognese or heavy sauces.

-Granola and muesli are good options, but they contain nuts and seeds (good fats). You can take them sometimes, but do not add any other sources of fat in your breakfast or snack.

 

Vegetables

Food allowed Food not allowed/ to reduce Tips/other info
-All the vegetables you like.

-Vegetables and fermented vegetables in brine.

– Vegetables prepared with added fat, cream sauces or cheese sauces.

-Pickled vegetables and others prepared in oil; frozen vegetables in sauces; vegetables seasoned with bacon or lard or cheese.

-Alternate cooked with raw vegetables.

 

Fruits

Food allowed Food not allowed/ to reduce Tips/other info
– All the fruit you like including dried fruits and smoothies prepared with low fat/no fat dairy. – Nuts, seeds and nuts butter or avocado and coconut. – Nuts, seeds, nuts butter and avocado are healthy fruits, but they contain high amount of fat. If you exceed in their consumption you may have pain. Please if you want to use them, have a small portion, without any other fats in the same meal.

 

 

Milk and dairy products

Food allowed Food not allowed/ to reduce Tips/other info
Milk, yogurt and cheese low fat or zero fat. Cottage cheese. Low fat creamy cheese and sour cream. -Regular milk, butter milk, chocolate milk and cream.

-Regular and processed cheese, hard cheese, mascarpone cheese, soft cheese.

-You can add low fat milk and yogurt during the cooking. You can also use zero fat/low fat yogurt to do sauces for your salad.

 

Meat and alternatives

Food allowed Food not allowed/ to reduce Tips/other info
– Skinless lean poultry (chicken or turkey).

-Cooked ham or Parma ham (please remove the white fat.) Beef, pork or lamb (lean cut).

– Eggs white.

– All fresh or frozen lean white fish (snapper, grouper, dory, toman, cod, trout, etc..). Canned fish in water or brine.

– Legumes (beans, butter beans, kidney beans, peas, lentils, chickpea, peas, soya).

– All fatty, oily and fried poultry.

– Ribs, corned beef, sausage, duck or goose. Luncheon meats, fatty cold cut (salami, lard processed meat, etc..)  and meatball, offals, liver etc.
– Egg yolk.

-Salmon or fatty fish and seafood fresh or fried. Canned fish in oil, processed seafood and fish balls.

– Cook the meats without adding sauces or other fatty gravies.

– Remove all the visible fat before cooking, especially the skin of the chicken and fish.

-Salmon and fatty fish are healthy, but they contains high amount of fat. If you exceed in its consumption you may have pain. Please if you want to use it have a small portion, without any other fats or avocado or cream or cheese.

 

 

Snack, Sweets, Condiments and Beverages

Food allowed Food not allowed/ to reduce Tips/other info
– Fat-free broth or clear soups.

– Fruits shake and sorbet (no added sugar).

– Honey, jam, jellies, maple syrups.

-Water (1,5-2 liters/day), including herbal tea, light barley coffee, chamomile, apple juice, coffee or black tea.

– Salt and herbs, vinegar, lemon, lime juice, ginger, soya sauce, fish sauce, ketchup, mustard seeds and sauce (1 tsp), spices, garlic and garlic powder, onion and onion powder.

– Olive oil, avocado oil, olives (to use in moderation.

– Sweets and desserts, biscuits, chips, candies, milk chocolate, puddings, ice cream, custard cream, sugary drink.

– Limit alcohol (spirits, wine, beer) soft drink such as coke and other sugary drinks, cocktails, energy drink, instant coffee and instant tea.

– Avoid MSG and stock cubes. Avoid deep fried food, stir-fried food, and elaborated preparations with fat, coconut milk, butter or margarine.

– Avoid food and condiments containing bacon fat, bacon bits, and salt pork.

-Avoid sauce like oyster, mayonnaise or other fatty sauces.

 

 

How does my plate look like?

 

 

Portion size

Half plate of vegetables

 

  • Take 1 portion of vegetables in every main meal
  • Take 1 portion of fruit for breakfast or as a snack during middle morning and/or afternoon. Prefer the whole fruit instead of fruit juices.

A quarter plate of grains

  • Depending on your age and gender, take 4-6 portions a day

 

A quarter plate of protein to choose among:

 

Eggs

 

  • Use only white egg
  • Portion size: 2 – 3 eggs white

 

Poultry and meat

  • Limit red meat like beef, pork, mutton, duck to 1-3 times a week. Prefer chicken and turkey.
  • You can use cooked ham or Parma ham few times per week (remove the white fat).

 

Fish and seafood

  • Consume fish 3-4 times per week

Dairy Products

  • Use 1 portion of low-fat or zero fat yogurt per day (preferably during breakfast or snacks)
  • Use not more than 1-2 portions of low fat cheese per week.

 

Legumes

  • You can choose 2-3 times a week lentils, chickpeas, peas or beans or other legumes.
  • Please reduce to few times every other week the consumption of soya beans and soya products like tofu, edamame, soya milk, tempeh, etc..

Healthy fat

  • Use ½ portion of nuts or nuts spread occasionally based on your symptoms.
  • Use 2-4 tablespoons of good oils per day.

Source pictures: www.healthhub.sg; www.eatrightontario.ca