General advice

  • Avoid large meals, preferring small and frequent meals (4-5 per day)
  • Reduce or avoid the intake of foods rich in fats.
  • Eat slowly and chew well your food.
  • In case of overweight or obesity, it is advisable to gradually reduce weight and waist circumference through a balanced diet, associated with regular exercise.

 

Carbohydrates

Food allowed Food not allowed/ to reduce Tips/other info
-Plain chapatti of flat bread without yeast.

-Breakfast cereals such as: Corn Flakes, Rice Krispies, Special K, rice porridge, All- Bran, Weetabix, muesli, oat porridge.

-White rice, basmati or jasmine rice, pasta and noodles, sweet potatoes and potatoes, cous cous, semolina, polenta, quinoa, buckwheat, wholegrain rice and noodles.

-Bread crumbs, highly leavened industrial foods including toast bread. White or brown bread, sourdough bread, English muffin, bagels, pitta bread, naan bread, plain crackers or breadstick. -Avoid foods that are made with a significant amount of yeast, like bread and all bakery products.

 

Vegetables  

Food allowed Food not allowed/ to reduce Tips/other info
– Cooked or raw vegetables. – Some vegetable may increase uric acid levels: legumes (beans, lentils, peas, chickpeas), spinach and mushrooms.

– Vegetables with fatty sauces, cream, cheese, bacon or lard.

 

Fruits

Food allowed Food not allowed/ to reduce Tips/other info
-Cooked or raw fruit.

-Nuts, seeds, nuts spread.

-Avocado

 

Milk and dairy products

Food allowed Food not allowed/ to reduce Tips/other info
-Low fat milk and dairy. – Full cream milk and dairy products with high fats: whole cream milk, cream, sour cream, fatty cheese like brie, burrata, mozzarella bufala or other cheese with added cream, brie, camembert, etc..

 

Meat and alternatives

Food allowed Food not allowed/ to reduce Tips/other info
– Poultry (choose leaner cuts), fish, eggs. – Red meat like beef, pork, bacon, lamb, mince meat, meat ball.

– Internal organs: kidney, liver, intestines, meat gravies, meat extracts, fish roe, tongue and brains among others.

– Tough meats with fat and smoked or cured deli meats, stews, goulash, boiled meat, ragout. Skin of the chicken, fatty meat, processed meat or fish.

– Broth made from red meat, like meat soup or dumpling filled with meat and broth.

– Certain fishes to be avoided:  sardines, mussels, scallops, herring, mackerel, shrimps and anchovies, sushi, crabs and oysters.

– Legumes (beans, lentils, red lentils, peas, chickpeas, soya beans).

– 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.

 

Snack, Sweets, Condiments and Beverages

Food allowed Food not allowed/ to reduce Tips/other info
-Water (1,5-2 liters/day), including herbal tea, light barley coffee, chamomile, fresh vegetables/fruit juices, coconut water.

– Salt, herbs (like oregano, sage, thyme, basil leaves, rosemary, coriander, etc..), ginger.

-Oils (olive oil, avocado oil are good options) and olives.

-Alcohol especially beer, carbonated beverages, soft drinks, coffee, black tea, citrus juices.

-Chocolate, cocoa, chewing gum, candy sweets in general, foods sweetened with sugar like sorbitol, mannitol, xylitol.

-Fatty food like: fried food, coconut milk or cream, sauces, sauces with cream, oily foods, margarine, butter, lard, desserts with creams, broth high in fat.

– Use low fat cooking methods like boil, bake, grill, steam and stir-fry (max few times per week).

-Avoid foods that are made with a significant amount of yeast like beer or other fermented beverages.

 

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 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 not more than 3-4 egg yolks per week. If you want to exceed the consumption, you can take egg white
  • Portion size: 2 eggs or 1 egg + 1 white.

 

Poultry and meat

  • Limit red meat like beef, pork, mutton, duck to 1-2 times per month. Prefer chicken and turkey.

 

Fish and seafood

  • Consume fish 3-4 times per week.

Dairy Products

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

Legumes

  • You can have lentils, red lentils, chickpeas, peas, firm or plain tofu 1-2 times per month after a long soaking and boiling.
  • Portion size firm or plain tofu 120 – 140 g.

Healthy fat

  • Use one portion of nuts, seeds or nuts spread for breakfast or as a snack.
  • Use 3-4 tablespoons of good oils per day.

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