Fill half your plate with vegetables and fruit at every meal and snack. Choosing whole grain foods Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer. Choose whole grain options instead of processed or refined grains like white bread and pasta. Fill a quarter of your plate with whole grain foods.
Eating protein foods Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium. Protein helps build and maintain bones, muscles and skin.
Eat protein every day. Try to eat at least two servings of fish each week, and choose plant-based foods more often. Dairy products are a great source of protein. Choose lower fat, unflavoured options. Fill a quarter of your plate with protein foods. Limiting highly and ultra-processed foods Highly processed foods — often called ultra-processed — are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added.
Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread. Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs. We are not referring to these minimally processed foods when we are advising you not to eat processed foods.
Every individual body is different, and deciding what and how much to eat will ultimately be up to you. In the early stages of recovery, however, when emotions are high and thoughts are spinning, food decisions are extremely difficult, sometimes immobilizing. It is helpful to have some plan with which you feel comfortable as you embark on new eating patterns.
A qualified dietitian or nutritionist, working in conjunction with your therapist, can help you with this.
As I indicated earlier, there are two main approaches to the food behaviors in recovery from bulimia. People who use the abstinence approach eliminate certain foods from their diet and stick to a food plan.
This enables them to avoid those foods which might trigger fears about weight gain or binges, such as sweets, processed, or fried foods. One common practice is to have three, well-planned meals each day and up to three healthy snacks. The other orientation encourages people to eat whatever food they want, in moderate portions, when they are physically hungry. Most therapists recommend a more externally-structured eating plan at first, and a slow introduction to a more internally-guided plan.
It is hard even for a normal eater to make choices these days. The four food groups appear to be fast, frozen, fat, and fried— poor choices for anyone!
Many restaurants serve overly large portions of fatty, sugary, processed food. As vitamin D helps your body absorb calcium, make sure you get outside your body gets vitamin D from the sun and have plenty of foods containing vitamin D in your diet - such as oily fish and fortified cereals. More about vitamin D. Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight.
Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar - a leading cause of weight gain. Together with exercise, eating a healthy diet in the right proportions can also help you lose weight, lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes. More about how to lose weight safely.
Home Healthy living Food and nutrition Eating well Health benefits of eating well. Health benefits of eating well. A well-balanced diet provides all of the: energy you need to keep active throughout the day nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancers Keeping active and eating a healthy balanced diet can also help you to maintain a healthy weight.
More about vitamins, minerals and nutrients Type 2 diabetes Maintaining a healthy weight and eating a balanced diet that's low in saturated fat and high in fibre found in whole grains can help to reduce your risk of developing type 2 diabetes.
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