Whether you have chronic pain or an acute flare up due to injury or illness, it is important to eat well to support normal growth and repair, as well generally making you feel better.
The temptation may be to get take-away foods which means no mess or cleaning up; and in many instances you do not even have to leave home. But these foods can be high in fat, salt and sugars; missing essential vitamins, minerals, high in fibre, good proteins and healthy fat sources.
If you have internet and own a computer, you can order groceries online. All major supermarkets do home deliveries, at a time which suits you. This is perfect if you find it difficult to get out and about.
Often you do not feel like spending time in the kitchen to prepare meals, so the trick is to keep it as easy as possible. Cooking in bulk means you can prepare multiple meals, which can be eaten a few nights in a row or freeze some for the following week. Great meals to do this with are pasta bolognaise, stir fries, roasts and slow cooked casseroles. To save preparing veggies buy frozen or pre-prepared packets adding to leans meats, then flavour enhance sauces.
Many supermarkets offer fresh soups, salads, breads and cheeses. All these are good for light meals and easy lunches.
Nutritious and simple snacks include fresh fruit, yoghurt, nuts, fruit breads and popcorn.
If you are really struggling to even manage these meals there are a number of online fresh / frozen meals companies which can deliver to your door. Just type in ‘frozen (or fresh) meals delivered’ – in your area to see what is available.
Always ensure you are keeping up your fluids, ensuring plenty of water, and keeping alcohol, soft drinks and caffeinated drinks to a minimum.
Outline of a healthy day’s intake:
Breakfast: Yoghurt with berries (frozen are cheaper than fresh) with a spoonful of oats and chia seeds. Plus glass water.
Morning Tea: Nuts (small handful). Plus glass water.
Lunch: Package leaf salad mix, with a tin of tuna / salmon and a slice of wholegrain bread. Plus glass water.
A.tea: Plain popcorn. Plus glass water.
Dinner: Wholemeal pasta with bolognaise sauce (1/2 plate) and a large salad. Plus glass water.
Supper: Fruit and yoghurt. Plus glass water.
For more information on healthy eating or individual advice for your health needs, you can book an appointment with me by calling: 52226868 or online: http://latrobehealthcentre.com.au/online-bookings/
Enjoy!
Rachel Jeffery
Dietitian / APD
Nutritionist / AN
