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Hi. I am vegetarian with dairy intolerance, eat 90% Mediterranean diet, I cook everything from scratch. I eat no fats.. biscuits or sweets, cakes, drink only water or coffee substitute. Not ate chocolate in 45years. No oils spreads or butter, I have to limit nuts, pulses, roughage because of chronic diverticulitis, I am anemic and now have high cholesterol. Exercise is limited due to unsuccessful hip replacement and awaiting knee surgery, I do limited chair yoga, I am morbidly obese, I found the video very interesting and informative but where am I going wrong with my diet? I also have no smell or taste from long covid.
Here are some focused dietary-and lifestyle recommendations based on your unique circumstances:
These steps, in combination with regular follow-ups with healthcare providers, can help you optimise your diet and overall health.
Please consider how this short session links with the other Introduction to the pillars of wellbeing sessions. For example, the Introduction to Move well session will have lots of information regarding movement practices. There are resources shared within all the Introduction sessions, and these could be valuable to implement.
I tend to eat sugar and a lot of carbs to manage anxiety, stress, and low mood, especially in the evenings. I also have ADHD and am going through a stressful period. Do you have any advice?
It’s very common to crave quick fixes like sugar during stressful times, as it can briefly boost mood. However, this approach can lead to sugar highs and subsequent crashes, which may worsen anxiety and low mood. For a more balanced approach, consider trying small, sustainable changes rather than making immediate, drastic adjustments.
Here are some ideas that may help:
Starting with one small change, rather than overhauling everything at once, often makes it easier to build healthier habits over time.
I'm quite fussy with food and often prefer things that aren’t particularly healthy. Is there a way to work around this to improve my diet?
Many people find it hard to enjoy healthier foods, so you’re not alone! Taste preferences can actually change over time, particularly if you ease new foods into your diet gradually rather than making sudden, sweeping changes. For instance, if you find it hard to reduce salt, try using a lower-sodium alternative or simply cutting back a little bit at a time. This gentler approach lets your palate slowly adapt, making the transition easier.
Another helpful tip is to find subtle ways to incorporate healthy ingredients into meals you already enjoy. If greens or vegetables aren’t appealing, consider blending them into soups, stews, or sauces where their flavour isn’t as prominent. You could add finely chopped carrots to a chilli dish; they add a bit of natural sweetness without standing out too much. Hiding vegetables in dishes can also make it easier to increase nutritional value subtly—this can be particularly useful with children, but it works well with adults too!
Reducing salt in your cooking can be challenging at first, but many people find they adapt over time. One approach is to use herbs and spices to add flavour, helping food remain enjoyable without extra salt. Over time, taste buds adjust, and you may find you don’t miss the salt as much, while still enjoying balanced, flavourful meals.
Also, start small—rather than overhauling all your meals, focus on improving just one. Perhaps at breakfast, include a healthier choice or make a small swap. By giving yourself time to adjust and experimenting with these changes little by little, it’s easier to find a balance that doesn’t feel restrictive and can be more sustainable long term.
What are your thoughts on meal box subscription schemes like HelloFresh? We’ve been using one for a few weeks, and it’s helped us with portion sizes and finding balanced meals without needing to shop for every ingredient ourselves.
Meal box subscriptions, like HelloFresh, can offer several advantages, especially when it comes to portion control and convenience. Many people appreciate the way these services provide fresh, varied ingredients and easy-to-follow recipes, often resulting in balanced meals that look and taste good. For those who find it challenging to navigate the supermarket or don’t want to think about recipe planning, these boxes simplify the process by delivering everything needed for meals directly to the door.
One benefit is that the boxes can introduce people to healthier portion sizes, which some struggle with, especially when used to larger portions. Several participants noted that with these boxes, they felt full after eating without the urge to overeat. This portion guidance can be especially helpful, as one person mentioned, when adjusting to a more balanced diet.
However, there are a few considerations to bear in mind. For instance, once the introductory offers end, the boxes can become pricey, making them harder to maintain long-term. A useful tip is to start by following the recipes provided, then gradually build up confidence to recreate similar meals with ingredients from local stores at a potentially lower cost. This approach means you can keep enjoying balanced and healthy meals without relying on a subscription.
Additionally, for those with reduced taste or smell, such as from long COVID, meal kits can help because many of the recipes rely on a variety of spices and seasonings, which can enhance flavour even if taste is diminished. One participant shared that herbs, spices, and the texture of food can play a big role in keeping meals enjoyable when the sense of taste isn’t fully engaged.
It’s also worth taking note of the nutritional balance in the meal kits. Some options may be more indulgent, higher in sugar or fat, so selecting recipes that contain a healthy balance of vegetables, proteins, and grains can support overall health goals. Many schemes now include options with a greater variety of vegetables, which can help achieve a more plant-based diet. One helpful guideline is the “30 different plants a week” rule, which can add variety and nutritional value to meals. Lastly, switching between companies periodically can keep costs down as each may offer discounts to attract new customers.
Overall, meal kits can be an excellent starting point for those looking to learn about balanced meals, but incorporating the principles and ingredients into home-cooked meals is a great way to sustain the benefits in the long term.
Freezing food is generally a beneficial practice, particularly for individuals who cook for themselves, as it helps to minimise food waste. As long as food is frozen quickly, it retains its nutritional value.
Freezing allows for portion control, making it easy to prepare meals in advance and store them for later use. When cooking larger quantities, it's advisable to portion the leftovers and freeze them, ensuring that meals are ready to eat once defrosted.
Additionally, many frozen fruits and vegetables are now of very high quality, which may not have been the case in the past. Purchasing frozen produce can often be more affordable than fresh options, making it a practical choice.
Overall, freezing not only provides convenience but also ensures that you still receive the necessary nutrients from your meals while reducing the likelihood of waste.
Adopting a primarily vegetarian or fish-based diet can indeed have a significant impact on the nutritional balance of meals. This shift can be beneficial for several reasons. Firstly, plant-based foods and fish, particularly oily fish, are rich in essential nutrients. Including a variety of plant proteins, such as lentils and beans, can enhance the nutritional profile of dishes. Many people are now incorporating lentils into stews and chillies for added protein, which is a great move towards reducing meat consumption, especially from sources that are high in salt or fat.
It is noted that non-meat products often have a higher protein content, gram for gram, than some meat options. Therefore, exploring these alternatives can contribute positively to dietary variety and overall health. It's also important to focus on whole foods in their natural forms; ultra-processed foods can lose significant nutritional value and may contribute to health issues.
While enjoying meat in moderation is perfectly acceptable, it is recommended to limit red meat to once a week and focus on fish and plant-based meals for the majority of one's diet. This not only supports gut health but also helps manage inflammation, which is increasingly understood to be linked to diet. The introduction of fermented foods, such as kimchi and sourdough, can further enhance gut health when added gradually.
Overall, the key to this dietary change is variety and gradual adaptation. Instead of an abrupt shift, slowly integrating more plant-based foods and high-fibre options can lead to lasting changes in dietary habits and improve overall health. It's essential to maintain enjoyment in food choices; starting small and introducing new foods at a manageable pace can help avoid overwhelm and ensure a sustainable transition towards a healthier diet. Any addition of fibre to your diet will also require an increase in fluid intake. This will support your digestive system. All changes need to be gradual to ensure it was sustainable over time.
What nutrients does your body really need during a crash due to Chronic Fatigue Syndrome (CFS) to aid recovery, and what’s the easiest way to obtain those nutrients when it’s hard to even move?
When experiencing a crash from Chronic Fatigue Syndrome, it’s crucial to focus on a balanced diet rich in various nutrients to aid recovery. A healthy gut is fundamental for absorbing these nutrients, so it’s important to include foods that support gut health. One recommended approach is to follow the Mediterranean diet, which has been linked to reduced inflammation—a significant factor associated with fatigue.
Specific nutrients to consider include carbohydrates, as they provide energy essential for recovery. It's important to understand carbohydrates in terms of their components: sugars, starch, and fibre. A diverse range of meals can help ensure you're getting these necessary nutrients.
Given the difficulty of preparing meals when fatigued, it’s advisable to start small. Instead of aiming to overhaul your entire diet immediately, aim to introduce one nutrient at a time into your meals. For instance, focus on incorporating a healthy carbohydrate or a source of protein into one meal, and see how your body responds. This gradual approach helps prevent exacerbating fatigue by not overwhelming your system.
Furthermore, consider having someone assist with food preparation. Doing this can alleviate the strain of cooking all at once. For example, you could prepare ingredients at one time and cook them later when you feel up to it, ensuring that you don’t exhaust your limited energy reserves in one go.
It's also essential to remember that fatigue during a crash may not be solely due to a lack of nutrients. Chronic Fatigue Syndrome often relates more to the body's nervous system responses rather than a straightforward energy deficit. Therefore, maintaining a balanced diet is more beneficial than simply consuming energy-rich foods, as the crash is unlikely to stem from an energy deficiency alone.