What foods are allowed on a bland diet. How does a bland diet benefit digestive health. Which foods should be avoided on a bland diet. When should someone consider following a bland diet. How long should a person stay on a bland diet.

Understanding the Basics of a Bland Diet

A bland diet is a nutritional approach designed to be gentle on the digestive system. It consists of soft, low-fiber foods that are easy to digest and unlikely to cause irritation. This type of diet is often recommended for individuals experiencing gastrointestinal issues, recovering from certain medical procedures, or managing chronic digestive conditions.

The primary goal of a bland diet is to reduce stress on the digestive tract while still providing essential nutrients. By avoiding foods that are hard to digest, spicy, or likely to cause gas, a bland diet can help alleviate symptoms such as nausea, diarrhea, and abdominal pain.

Who Can Benefit from a Bland Diet?

A bland diet may be beneficial for people with various digestive conditions, including:

• Gastroesophageal reflux disease (GERD)
• Peptic ulcers
• Gastritis
• Diverticulitis
• Inflammatory bowel diseases (e.g., Crohn’s disease, ulcerative colitis)
• Individuals recovering from gastrointestinal surgery

Is a bland diet suitable for everyone? While a bland diet can be helpful for many people with digestive issues, it’s essential to consult with a healthcare professional before making significant dietary changes. They can provide personalized advice based on your specific condition and nutritional needs.

Foods to Enjoy on a Bland Diet

A bland diet focuses on foods that are easy to digest and less likely to cause irritation. Here’s a list of foods that are typically allowed:

Proteins

• Lean, tender meats (chicken, turkey, fish)
• Eggs
• Tofu
• Smooth nut butters (e.g., creamy peanut butter)

Grains and Starches

• White bread, crackers, and pasta
• Refined hot cereals (oatmeal, cream of wheat)
• White rice

Fruits and Vegetables

• Cooked, canned, or frozen vegetables
• Fruit and vegetable juices
• Canned fruits with skins and seeds removed (e.g., applesauce, canned peaches)

Dairy and Alternatives

• Low-fat milk and dairy products
• Plant-based milk alternatives (almond milk, coconut milk)
• Pudding and custard

Beverages

• Water
• Weak tea
• Clear broths and soups

Are there any specific cooking methods recommended for a bland diet? Yes, gentle cooking methods are preferred. Steaming, baking, and grilling without added fats are excellent choices. Avoid frying or heavily seasoning foods.

Foods to Avoid on a Bland Diet

While a bland diet allows for many nutritious foods, there are certain items that should be avoided to prevent digestive discomfort. Here’s a list of foods to steer clear of:

High-Fat Foods

• Fatty meats (sausages, bacon)
• Fried foods
• High-fat dairy products (whipped cream, full-fat ice cream)

Spicy and Strong-Flavored Foods

• Hot peppers and spices
• Garlic and onions
• Pickles and sauerkraut
• Strong cheeses (blue cheese, Roquefort)

High-Fiber Foods

• Raw vegetables
• Whole grains and bran cereals
• Nuts and seeds
• Dried fruits

Gas-Producing Vegetables

• Broccoli
• Cabbage
• Cauliflower
• Brussels sprouts
• Corn

Other Foods to Avoid

• Alcohol
• Caffeine
• Citrus fruits and juices
• Tomato-based products

Can following a bland diet lead to nutrient deficiencies? While a bland diet is typically followed for a short period, prolonged adherence without proper planning may lead to nutrient deficiencies. It’s crucial to work with a healthcare provider or registered dietitian to ensure your nutritional needs are met.

Tips for Successfully Following a Bland Diet

Adopting a bland diet requires some lifestyle adjustments. Here are some tips to help you successfully follow this dietary approach:

1. Eat smaller, more frequent meals throughout the day to avoid overloading your digestive system.
2. Chew your food thoroughly and eat slowly to aid digestion.
3. Avoid eating within two hours of bedtime to reduce the risk of acid reflux.
4. Stay hydrated by drinking fluids slowly throughout the day.
5. Keep a food diary to track which foods may trigger symptoms.
6. Gradually reintroduce foods as your symptoms improve, under the guidance of your healthcare provider.

How long should one typically follow a bland diet? The duration of a bland diet varies depending on the individual and their condition. Some may only need to follow it for a few days, while others might require a longer period. Always consult with your healthcare provider for personalized advice.

Potential Benefits of a Bland Diet

While primarily used for managing digestive issues, a bland diet may offer several benefits:

• Reduced irritation of the digestive tract
• Alleviation of symptoms such as nausea, vomiting, and diarrhea
• Improved comfort for those with ulcers or acid reflux
• Easier digestion during recovery from gastrointestinal procedures
• Potential reduction in inflammation for those with inflammatory bowel diseases

Does a bland diet help with weight loss? While weight loss isn’t the primary goal of a bland diet, some people may experience weight changes due to the elimination of certain high-calorie foods. However, it’s important to maintain a balanced nutrient intake even on a bland diet.

Customizing a Bland Diet for Specific Conditions

While the general principles of a bland diet remain consistent, certain modifications may be necessary depending on the specific condition being managed:

Acid Reflux (GERD)

For those with acid reflux, additional considerations include:

• Avoiding acidic foods like citrus fruits and tomatoes
• Limiting chocolate and mint, which can relax the lower esophageal sphincter
• Eating smaller portions to reduce pressure on the stomach

Peptic Ulcers

Individuals with peptic ulcers may need to:

• Avoid alcohol and caffeine, which can increase stomach acid production
• Limit dairy if lactose intolerance is a concern
• Include foods rich in flavonoids, such as apples and cranberries, which may have protective effects

Inflammatory Bowel Diseases

Those with conditions like Crohn’s disease or ulcerative colitis might need to:

• Focus on low-residue foods to reduce bowel movements
• Avoid dairy if lactose intolerance is present
• Consider incorporating probiotic-rich foods if tolerated

How can one ensure adequate nutrition while on a bland diet? Working with a registered dietitian can help create a personalized plan that meets your nutritional needs while adhering to bland diet principles. They can suggest appropriate supplements if necessary.

Transitioning Off a Bland Diet

As your digestive symptoms improve, your healthcare provider may recommend gradually reintroducing foods that were previously restricted. This process should be done carefully to avoid triggering symptoms:

1. Start by introducing one new food at a time.
2. Begin with small portions to gauge your tolerance.
3. Wait a few days before trying another new food to accurately assess any reactions.
4. Keep a food diary to track your progress and any symptom recurrence.
5. Prioritize nutrient-dense foods to replenish any deficiencies that may have occurred during the bland diet period.

What signs indicate it’s time to transition off a bland diet? Improved digestion, reduced pain or discomfort, and normal bowel movements are often good indicators that you may be ready to expand your diet. However, always consult with your healthcare provider before making significant dietary changes.

Recent Research and Developments in Digestive Health Diets

While the bland diet has been a staple in managing various digestive conditions, ongoing research continues to explore new dietary approaches for gastrointestinal health:

Low FODMAP Diet

The low FODMAP diet has gained attention for managing irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. This diet involves reducing the intake of certain fermentable carbohydrates that can trigger symptoms in sensitive individuals.

Gut Microbiome Research

Emerging studies on the gut microbiome are shedding light on the role of diet in maintaining a healthy balance of gut bacteria. This research may lead to more personalized dietary recommendations for digestive health in the future.

Anti-Inflammatory Diets

For conditions involving chronic inflammation, such as inflammatory bowel diseases, research is exploring the potential benefits of anti-inflammatory diets rich in omega-3 fatty acids, antioxidants, and other beneficial compounds.

How might future research impact dietary recommendations for digestive health? As our understanding of the complex relationship between diet and digestive health grows, we may see more targeted and personalized dietary interventions. These could potentially combine elements of traditional approaches like the bland diet with newer insights from microbiome and nutritional science.

In conclusion, a bland diet can be an effective tool for managing various digestive issues and promoting gastrointestinal healing. By focusing on easily digestible foods and avoiding potential irritants, this dietary approach can provide relief from symptoms and support overall digestive health. However, it’s crucial to work closely with healthcare professionals to ensure that nutritional needs are met and to determine the appropriate duration for following a bland diet. As research in digestive health continues to evolve, we may see even more refined and personalized dietary strategies emerge, offering hope for improved management of gastrointestinal conditions.

Bland Foods: Just What Are They?

Bland foods you can eat

Here some foods you can eat on a bland diet:

• Milk and other dairy products, low-fat only
• Cooked, canned, or frozen vegetables
• Fruit and vegetable juices
• Cooked or canned fruit with the skin and seeds removed, such as applesauce or canned peaches
• Breads, crackers and pasta made with refined white flour
• Refined hot cereals, such as oatmeal and cream of wheat
• Lean, tender meats, such as poultry, whitefish, and shellfish that are steamed, baked, or grilled with no added fat
• Creamy peanut butter
• Pudding and custard
• Eggs
• Tofu
• Soup, especially broth
• Weak tea

Foods to Avoid
Here are some foods you should NOT eat when you are on a bland diet:

• Fatty dairy foods, such as whipped cream or high-fat ice cream
• Strong cheeses, such as bleu or Roquefort
• Raw vegetables
• Vegetables that make you gassy, such as broccoli, cabbage, cauliflower, cucumber, green peppers and corn
• Fresh berries and other fresh fruit
• Dried fruit
• Whole-grain or bran cereals
• Whole-grain breads, crackers, or pasta
• Pickles, sauerkraut, and similar foods
• Spices, such as hot pepper and garlic
• Foods with a lot of sugar or honey in them
• Seeds and nuts
• Highly seasoned cured or smoked meats and fish
• Fried foods

You should also avoid medicine that contains aspirin or ibuprofen (Advil, Motrin) Other diet tips
Here are some tips for when you are on a bland diet:

• Eat small meals, and eat more often during the day.
• Chew your food slowly, and chew it well.
• Stop cigarette smoking, if you smoke.
• Do not eat within 2 hours of when you go to bed.
• Stop eating foods that are NOT on the “do not” list if you don’t feel well after eating them.
• Drink fluids slowly.

Updated by: George F Longstreth, MD, Department of Gastroenterology, Kaiser Permanente Medical Care Program San Diego, California. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

Foods to eat and avoid

A bland diet includes low fiber foods that have a soft consistency and are gentle on the digestive system. Bland diets are also known as soft diets, low residue diets, and gastrointestinal soft diets.

A doctor might recommend a bland diet for people experiencing gastrointestinal inflammation from infections, diverticulitis, or the flares of a chronic condition, such as Crohn’s disease or ulcerative colitis.

People with other gastrointestinal conditions, including acid reflux and peptic ulcers, may also benefit from a bland diet.

As well as specific food recommendations, people following a bland diet may also have to eat smaller meals more frequently, eat more slowly, and avoid lying down soon after eating.

In this article, learn about the food options for people following a bland diet, how it works, and recent research into the topic.

It is vital that people check their individual dietary needs with a doctor before changing their diet.

Foods in a bland diet should be soft, low fat, low fiber, and easy to digest. Also, they should not contain heavy spices, flavors, or seasoning.

People tolerate different foods to different extents. Generally, however, a bland diet works to eliminate foods likely to cause digestive issues, such as bloating, diarrhea, gas, and nausea.

Since people may already be experiencing significant symptoms, the goal is to avoid foods that could cause additional symptoms or make existing ones worse.

Recommended foods include:

• tender meats, such as fish, pork, beef, and poultry
• tofu
• broth
• smooth nut butters
• eggs
• thoroughly cooked skinless, seedless vegetables, such as potatoes, squash, and carrots
• plant-based milk alternatives, such as almond milk, walnut milk, flax milk, and coconut milk
• fruit juices, although people with acid reflux may need to avoid tomato and citrus juices
• puddings and custard
• refined grains, such as rice, white bread, Cream of Wheat, and pasta
• dairy, if a person can tolerate it
• weak black tea, green tea, and some herbal teas

Foods in a bland diet should not be tough, high fiber, high fat, spicy, or gas-producing. Such foods include:

• tough, fatty meats and meats with casings, such as sausages
• fried foods
• legumes
• spicy, seasoned, cured, or smoked meat, including fish
• vegetables that can trigger flatulence, such as cabbage, Brussels sprouts, broccoli, cucumber, and corn
• strong cheeses, such as blue cheese
• fatty dairy, such as whipping cream
• pickles
• sauerkraut
• high sugar foods
• nuts and seeds
• whole grain cereals, breads, crackers, and pasta
• crunchy nut butter
• dried fruit
• raw vegetables
• gas-producing vegetables, including broccoli, Brussels sprouts, cabbage, onions, peppers, and cauliflower
• high fiber cereals
• fried pastries, such as donuts
• gluten, if a person cannot tolerate it

The following foods and drinks may not be high in fiber but can cause gastrointestinal irritation in some conditions, such as acid reflux:

• alcohol
• certain spices and condiments, including pepper, hot sauce, and barbecue sauce
• strong seasonings, such as garlic, horseradish, and chili pepper
• caffeinated drinks, such as tea and coffee
• citrus fruits
• tomato products

The goal of a bland diet is to give the digestive system a rest. Foods with fiber are harder for the body to break down, so people following a bland diet tend to avoid foods that contain fiber.

For people experiencing a flare of Crohn’s disease or ulcerative colitis, a bland, low fiber diet may help reduce the number and size of bowel movements.

For people with gastrointestinal irritation, eliminating foods that create stomach acid can help prevent further irritation.

Surgeons may recommend that people preparing for surgery or a medical procedure involving the digestive system should also adopt a bland or soft diet.

Some research suggests that various forms of fasting may be helpful for digestive conditions, because they can promote intestinal cell regeneration and give the bowel a complete rest.

A bland diet is only recommended for a short time when necessary. After a person recovers or their condition improves, their doctor will advise them to start gradually increasing the amount of fiber in their diet.

Fiber offers many health benefits, so following a bland diet for an extended period of time could adversely impact health.

Eating high fiber foods can help lower levels of low-density lipoprotein, or “bad,” cholesterol, promote stable blood sugar levels, nourish gut bacteria, and help with weight management.

There are so many diets to choose from. Learn more about the most popular ones, and what the experts say about them, here.

There have not been many scientific studies regarding the effectiveness of a bland diet.

The premise of the diet is that people avoid eating foods that cause gastrointestinal symptoms, such as gas and diarrhea. The diet also promotes eating softer, milder foods, as foods with intense flavors and odors might exacerbate symptoms such as nausea.

Because the symptoms and triggers of acid reflux vary widely, there is currently little evidence to prove that people should avoid specific foods.

Due to this lack of evidence, the American College of Gastroenterology do not routinely suggest that people with gastroesophageal reflux disease eliminate foods such as chocolate, caffeine, spicy foods, citrus fruits, and carbonated drinks. However, they do say that elimination diets could be beneficial on an individual basis.

A bland diet could result in constipation, since fiber helps promote regular bowel movements. A long-term bland diet can also cause changes in a person’s overall health because fiber feeds healthy gut bacteria.

A soft, bland diet may benefit people whose gastrointestinal systems are compromised and need time to heal. Foods in a bland diet should be easy to digest and unlikely to cause additional pain or symptoms.

What to Eat (and Avoid) to Heal Your Gut

Sometimes stress, Taco Tuesdays, bad oysters, or life with IBD gets the best of us. If your gut is in distress, or you are preparing for a colonoscopy or gut surgery, a bland food diet may be for you.

Here’s a run down of what to eat, what to avoid, and other tips to heal gut issues like:

• diarrhea
• gastritis
• ulcers
• heartburn (acid reflux)
• nausea
• vomiting
• gas
• intestinal surgery

What’s in a bland diet?

We’re talking about foods that are soft, low in fiber, and not spicy, fried, or stimulating (like alcohol or caffeine) and don’t add much bulk to stool. In other words, bland.

If a doctor has advised you to stick to a bland food diet, it’s important to stick to their suggested timeline before easing carefully back into regular noshing.

Food sensitivities and allergies vary per person, so it’s always a good idea to chat with your doctor first.

Generally, these are the staple foods to eat on a bland diet:

• yogurt and other dairy products, low fat only (if tolerated, and only in small quantities)
• cooked, canned, or frozen vegetables
• fruit and vegetable juices
• chamomile tea
• canned or cooked fruit with the skin and seeds removed, such as applesauce or canned peaches
• refined hot cereals like oatmeal
• breads, crackers, and pasta made with refined white flour (choose gluten free if needed)
• lean, tender meats, such as poultry, fish, and shellfish that are steamed, grilled, or baked
• creamy nut butter
• pudding and custard
• eggs
• tofu
• soup, especially broth

A word of caution: Especially for those with peptic ulcers

Many peeps experience GI discomfort due to lactose intolerance and/or milk protein intolerance. In this case, eliminating dairy completely might be the best approach. That means no butter, cheese, milk, yogurt, or ice cream. But for many, small amounts of low fat or fat free milk, yogurt, and cottage cheese are OK to consume on a bland diet (even though they do add residue to the colon).

Canned or cooked veggies to eat on a bland diet include:

• green beans
• beets
• white or sweet potatoes
• carrots
• peas
• pumpkin
• spinach

Bottom line on veggies and fruits:

• Avoid eating vegetables that are raw, and only serve them steamed or boiled with little to no butter or fat.
• It’s also best to avoid gas-causing veggies like the cruciferous family, like brussels sprouts, broccoli, kale, and others.
• Opt for fruits that are cooked or canned, avoiding those which are fibrous or contain seeds.
• Avocados, bananas, and melon are usually safe.

It’s best to steer clear of these foods when sticking to a bland diet:

• full fat dairy foods, such as whipped cream or high fat ice cream
• strong cheeses, such as bleu or Roquefort
• raw vegetables
• fresh berries and citrus
• dried fruit
• whole-grain or bran cereals
• whole-grain breads, crackers, or pasta
• spices such as hot pepper and garlic
• foods with a lot of sugar or honey in them
• seeds and nuts
• highly-seasoned cured or smoked meats and fish
• fried foods

You’ll also want to avoid medicine that contains aspirin or ibuprofen (Advil, Motrin)

• Eat small meals more frequently throughout the day.
• Avoid eating within 2 hours of going to bed.
• Chew your food slowly, as this cuts back on swallowing air, which produces gas.
• Don’t smoke. Ever.
• If a bland food upsets you, stop eating it. Everyone’s tummy is different.
• Drink slowly.
• Minimize or avoid dairy.

Consider an aloe vera and deglycyrrhized licorice root supplement, they’ve shown promise for managing digestive woes.

The bland diet is only recommended for short-term healing. Once you’ve recovered, you should gradually introduce more fiber and variety into your diet. Fiber is important for all sorts of things like:

• lowering LDL “bad” cholesterol
• balancing blood sugar
• nourishing gut bacteria
• aiding weight management

The bland diet is generally considered safe. But it could result in constipation since it’s lacking in fiber, which helps keep you regular. Sticking to a bland diet for too long can also result in an imbalance of healthy gut bacteria.

A bland diet is a short-term vacation from fiber and other irritants in your gut. Talk with your doctor about the best timeline and food list for your unique needs. Your doc may suggest incorporating antacids, acid blockers, or meds to your bland diet regimen.

Bland Diet | GASTROINTESTINAL ASSOCIATES,INC

Breakfast		Lunch
Fruit Half cup of stewed prunes, pears, apricots, ripe bananas. Oranges and grapefruit may cause heartburn but are not acidic enough to cause damage. Eat them if tolerated		Soup One cup of chicken, corn, potato, celery, or asparagus soup, lightly seasoned. Do not add cream to soup.
Cereal One half to one cup of any cereal, cooked or uncooked, is acceptable. Take with milk and sweetener.		Meat As per evening meal or a sandwich made with chicken, turkey, roast beef, tuna (Water packed), or canned salmon, with small amount of lettuce, tomato. A small amount of mayonnaise may be used. Yogurt or cottage cheese may be eaten.
Eggs Soft boiled, poached, not fried. Use no more than one or two a week.		Vegetables If desired. See evening meal
Bread One of two slices of white, rye, or whole wheat are fine, fresh or toasted. A small amount of margarine or jelly may be spread.		Bread One of two slices of white, rye, or whole wheat are fine, fresh or toasted. A small amount of margarine or jelly may be spread.
Beverage Milk, Postum, decaffeinated tea or herbal teas.		Beverage Milk, Postum, decaffeinated tea or herbal teas. Non caffeinated soft drinks.
		Dessert One half cup of gelatin, custard, ice milk or frozen yogurt. Rice tapioca, bread or cornstarch pudding. White or angel food cake, vanilla cookies, sponge cake, canned fruit, arrowroot cookies.
Dinner
Appetizer Four ounces tomato or fruit juice		Bread One or two slices of white, rye, or whole wheat breads are fine, fresh or toasted. A small amount of margarine or jelly may be spread.
Soup One cup of chicken, corn, potato, celery, or asparagus soup, lightly seasoned. Do not add cream to soup.		Beverage Milk, Postum, decaffeinated tea or herbal teas. Non caffeinated soft drinks.
Meat Three ounces of tender broiled steak, tender calves liver, lamb chop, roast beef. Boiled or broiled chicken or turkey. Broiled fresh fish. Cottage cheese. All meats should be lean cuts and poultry should have skin removed.		Dessert One half cup of gelatin, custard, ice milk or frozen yogurt. Rice tapioca, bread or cornstarch pudding. White or angel food cake, vanilla cookies, sponge cake, canned fruit, arrowroot cookies.
Vegetables One half cup white sweet potatoes, boiled or baked. Do not eat skins. Boiled rice, carrots, squash or macaroni and cheese. Tender asparagus tips, baby peas. Tender green lettuce leaves with white parts picked out. Thin tomato slices. Season salad with small amount of salt and olive oil.
Note: Styles in diets change like everything else. Large amount of milk and cream and frequent meal snacks are no longer needed because of modern medicines. Roughage such as bran will not hurt an ulcer and may be taken. It was forbidden in older diets. Milk was the main stay of diets for many years, then was removed from many ulcer diets because it slightly elevated acid output. You may safely take milk. About 20% of patients are milk intolerant and may get crampy gas pains and diarrhea if they take a lot of milk. If this happens to you, give us a call. Remember that only cigarettes, aspiring, and arthritis medicines have been proven to cause ulcers. Diets by themselves will not cause or cure ulcers. This diet is recommended as it may lessen discomfort in some patients with ulcers or heart burn.

List of Foods in a Bland Diet

Choose white bread over whole grain bread on a bland diet.

Image Credit: mrs/Moment/GettyImages

When you’re dealing with a digestive disorder or gastrointestinal inflammation, it’s not uncommon for your doctor to suggest eating bland foods. In addition to any medical interventions to help manage symptoms, your doctor may also recommend lifestyle modifications such as following a bland diet.

What Is a Bland Diet?

If you have persistent gastrointestinal issues, heartburn, acid reflux or peptic ulcers, your doctor may talk to you about following a bland diet to help manage the symptoms associated with these conditions. You may also need to follow a bland diet for a short period of time after surgery on your digestive tract.

Additionally, if you’re experiencing a sudden onset of vomiting and diarrhea, the Mayo Clinic says your doctor may recommend a bland diet, especially if the bouts are caused by the norovirus, which is a highly contagious infection spread through food or water that is contaminated.

The philosophy behind a bland diet is simple. The symptoms that generally accompany digestion problems, which include nausea and diarrhea, loss of appetite and reflux, can worsen from eating certain foods.

However, if you stick to eating plain food, like the foods recommended on a bland diet, you will likely notice a decrease in digestive symptoms, according to the U.S. National Library of Medicine. The length of time you stay on a bland foods diet will depend on the issue being treated. That’s why it’s best to work with your doctor to determine your individual needs.

Read more: What are the Causes of a Slow Digestion System?

What Are Bland Foods?

A bland meal plan is made up of cooked, soft, easily digestible foods that are low-fiber, nonspicy and gentle to the gastrointestinal tract. Some of the more commonly recommended bland foods include:

• Broth
• Bland vegetables such as beets, beans, carrots, spinach, can be cooked, canned or frozen
• Eggs
• Low-fat dairy product
• Fruit and vegetable juice
• Hot, cooked cereal
• Creamy peanut butter
• Pudding or custard
• Tofu
• Weak tea

But it’s not just the list of bland foods that you need to be aware of. You also need to have a general understanding of the foods you should avoid. For example, the U.S. National Library of Medicine recommends avoiding fried food, spices such as hot peppers and garlic, foods with a lot of sugar, seeds and nuts, highly seasoned meats and dried fruits.

They also point to whole-grain foods such as bread, crackers and pasta, high-fat dairy foods, non-lean meat, condiments such as dressings and sauces, pickles, alcoholic beverages, caffeinated beverages, strong cheeses, and vegetables that cause excess flatulence like cabbage, cauliflower, onions and peppers.

When consuming food on a bland meal plan, make sure to pay attention to the size of your meals. The Academy of Nutrition and Dietetics recommends avoiding large meals and opt instead for smaller, more frequent meals throughout the day if you’re dealing with digestive disorders such as gastroesophageal reflux disease, or GERD.

Read more: Bananas and Rice for Diarrhea

What Is the BRAT Diet?

In general, when your doctor puts you on a bland diet, they will give you a list of foods to choose from that allows you some flexibility. But if they put you on a BRAT diet, which is a form of a bland diet, the menu flexibility will be eliminated and you’ll only be able to choose from four food items until your doctor tells you otherwise.

BRAT, which stands for bananas, rice, applesauce and toast, is a special bland foods diet that helps to treat upset stomach and diarrhea. The goal of a BRAT diet, according to the American Academy of Family Physicians (AAFP), is to eat a diet that will help make your stools firmer and also help replace nutrients your body lost due to vomiting or diarrhea.

Bananas, rice, applesauce and toast are recommended because they do not irritate your stomach. That said, the AAFP does recommend waiting to start the BRAT diet until you are not actively vomiting. Otherwise, stick to clear liquids until you can eat without vomiting. This is considered a very short-term plan, and as you feel better, you should return to a healthy diet. For a sample plan, you can check out a BRAT diet pdf.

Benefits of a Bland Diet for Symptom Management

A bland diet consists of foods that are low in fiber and fat. Foods that are both low in fiber and fat are easier for your body to digest and are often referred to as low-residue or soft diets. Bland diets can be helpful during some medical conditions, as the foods are relatively non-irritating to the tissue in your mouth, throat, stomach, and intestines. Bland diets are not a dieting method for weight loss.

Sharon Hiley / EyeEm / Getty Images

When Is a Bland Diet Useful?

Bland diets should only be considered for treating the symptoms of an underlying medical condition, and for as short a time as possible. Common reasons that your doctor may recommend starting a bland diet can include:

• Bacterial food poisoning: If possible, eat a bland diet and slowly return your diet to normal over one to two days as tolerated.
• Gastroenteritis, also known as infectious diarrhea: Bland diets are usually better tolerated
• Traveler’s diarrhea: Bland diets may provide some comfort and nutrition while the common symptoms of an upset stomach may decrease your desire to eat.
• Upset stomach
• Nausea and vomiting of pregnancy (NVP), also known as hyperemesis gravidarum or morning sickness: Eating a bland diet in more frequent and smaller meals may help to relieve nausea.
• Intermediate eating step after gastric surgery: A soft or bland diet is often used to advance your diet following surgery before you resume a regular diet.
• Gastrointestinal bowel disease: A bland diet may be recommended to use during acute cases or flares of Crohn’s, irritable bowel syndrome, inflammatory bowel disease, ulcerative colitis, or diverticulitis.

Identifying and Managing Crohn’s Disease Flare-Ups

Bland diets are somewhat controversial in relation to diarrhea. Often, it’s recommended to maintain a regular diet to ensure proper nutrition. However, due to the upset stomach and nausea that sometimes accompany diarrhea, a bland diet may be better tolerated.

Bland Diet vs. BRAT Diet

A BRAT diet is a diet that solely consists of bananas, rice, applesauce, and toast. While the BRAT diet is also considered a bland diet, it is more restrictive than the general bland diet. The intent behind the BRAT diet is to limit foods that are considered “binding,” or provide bulk to your stool that makes it firmer. Bananas, which are high in potassium, are particularly helpful, as diarrhea will tend to cause you to lose potassium. While this may be a potentially useful diet for adults, this diet is no longer recommended for children. You may, however, discuss this option with your doctor if your child cannot keep other foods down. Otherwise, children are encouraged to maintain a normal diet.

The BRAT diet should not be used long-term, as it is not sufficiently adequate in dietary requirements, and malnutrition will occur.

Foods to Eat

In general, foods that you eat on a bland diet do not have to taste bad or plain. There are many foods that can be eaten on a bland diet that you will likely find tasty to your palate. Listed below are categories of foods and some examples of foods that you can eat if you are on a bland diet:

• Beverages: Herbal (decaffeinated) tea, water, juice, caffeine-free carbonated drinks, and sports drinks
• Dairy: Milk (low-fat is preferred), yogurt, and cottage cheese
• Desserts: Gelatin (flavored or plain), jam/jelly, honey, syrup, pound cake, sponge cake, and non-chocolate or peppermint custard, pudding, ice-cream, cookies, ice milk, and tapioca
• Fats: Margarine, butter, mayonnaise, olive and canola oil, and mild salad dressings
• Fruits: Bananas, applesauce, and fruit juices (may prefer to avoid citrus juice)
• Grains: Cream of wheat, rice, and foods made with enriched flour, which include tortillas, white bread, English muffins, melba toast, rolls, pasta, and crackers
• Proteins/Meats: Eggs, tofu, creamy peanut (or other nuts) butter, and well-cooked meat (with fat trimmed off), including chicken, fish, veal, lamb, and pork
• Spices: Salt, cinnamon, thyme, allspice, paprika, ground spices in moderation, and prepared mustard
• Vegetables: Potatoes and yams with skins that are baked, boiled, creamed, diced, or mashed

As you can see, there are many different types of foods that you can eat while maintaining a bland diet.

Foods to Avoid

• Beverages: Alcohol, chocolate milk, coffee (both caffeinated and decaffeinated), and caffeinated teas or carbonated drinks
• Dairy: Cocoa and chocolate drinks
• Desserts: Desserts that contain chocolate, cocoa, or any spices that should be avoided
• Fats: Strong salad dressings
• Fruits: Raw fruits, citrus fruits, berries, and dried fruits
• Grains: Fried foods, whole grains, and brown or wild rice
• Proteins/Meats: Nuts, processed meat, spiced or seasoned meat, hot dogs, sausage, and fried meat or eggs
• Spices: Pepper, chili powder, hot sauce, salsa, garlic, nutmeg, and other strong seasonings
• Vegetables: Raw vegetables, peppers (mild or hot), and fried potatoes

Bland Diet Recipe Substitutes

As you can see from the lists above, a bland diet offers more variety than you may have originally assumed. However, there are some limitations that may restrict you from eating some foods that you might usually enjoy.

• While you can eat chicken while on a bland diet, you may find that you miss being able to add pepper to your meal. Instead, try using dried thyme on your chicken.
• Nutmeg is a spice often included in many desserts. Try replacing nutmeg with cinnamon as an alternative spice for a tasty treat.
• While you cannot duplicate the crunchy sensation of nuts in your recipes in a bland diet, you can often find a nut butter that you can use as a substitute to add flavor to your favorite dishes.
• While you should avoid raw fruits, applesauce or other pureed fruits are acceptable to provide a fruit-filled treat.
• If you are hooked on caffeine, you may find avoiding caffeinated beverages difficult. Try drinking herbal tea, coconut water, or sparkling water to curb your caffeine fix.
• While fried eggs, meats, potatoes, or breads are to be avoided, try baking, broiling, or mashing these foods to replace fried substances in your meals.

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90,000 how to eat right and how is it useful?

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The ancients said: you are what you eat.Modern research confirms this statement. Not only health and longevity, but also mood depend on the diet. Alas, in recent years, people are less likely to distinguish between proper nutrition and weight loss diets. However, many of the latter not only have nothing to do with healthy eating, but can seriously harm health. While a balanced menu will help not only bring weight back to normal, but also noticeably improve well-being.

Healthy eating is the key to well-being and longevity

Why is it so important to eat right, even if your weight is normal? Biologically, a person is not able to consume such an abundance of food, which we have now.When nature “designed” us, it assumed that we would walk long kilometers in search of every root or piece of meat, eat small portions, most of our diet will be fruits and vegetables, and meat and honey will come across to us much less often. But civilization has changed everything – today even people with small incomes can easily afford high-calorie, fatty, salty and sweet food. And you almost don’t need to move for this! But in their natural habitat, the average Homo sapiens must walk at least 10-20 kilometers a day.As a result, almost all people in the civilized world move little and overeat, but they do not get enough vitamins and minerals.

The consequences of an unhealthy diet can be not only overweight and obesity. An unbalanced menu is the cause of lethargy and constant fatigue (even if you get enough calories), liver, pancreas and gastrointestinal tract diseases, skin problems, different types of allergies, brittle and sparse hair, irritability and low performance, as well as such formidable diseases such as diabetes mellitus, ulcers, gastritis, stroke, atherosclerosis, cirrhosis.More than 70% of all modern diseases are a consequence of malnutrition, excessive alcohol addiction, overeating, or, conversely, destructive diets for health.

Principles of Good Nutrition

Healthy eating can solve many health problems, and the sooner you start sticking to the principles of a healthy diet, the better. When we say diet, we do not mean a short-term hunger strike, which supposedly will solve all health problems. The correct diet is not just the use of lettuce leaves, but a way of life.Here are the basic principles of a healthy diet:

1. Eat only when you are hungry. The availability of food has led to the fact that we often sit down at the table without the slightest desire to eat, “eat up” sadness or gnaw high-calorie chips and popcorn in the movies just to keep our hands busy.
2. Prefer minimally processed foods. Minced meat, mashed potatoes, mousses, all kinds of smoothies – too soft food. Chewing is a very important part of digestion. Eating such food, we spend much less calories than we should.
3. Watch your calories. On average, a person needs 1,800-2,200 calories per day, these figures vary depending on weight, gender, age, health status, level of exertion and period of life. With age, the need for calories decreases, but it is not the consumption of proteins that should be cut back, but fats and simple carbohydrates (bread, pasta, sweets).
4. Eat small meals. Our digestive system is designed for 5-6 meals in small quantities, not 2-3, as we are used to.Each meal should be about the size of a fist or less. If you only eat once or twice a day, the body will begin to store fat.
5. Keep track of the ratio of proteins, fats and carbohydrates. 50% carbohydrates, 25% fats and 25% proteins – a formula that suits most.
6. Add variety. A week on one rice or salad won’t make you healthy – it will make you irritable. The food should be varied and tasty – firstly, it is good for the mood, and secondly, it will provide you with all the vitamins you need.
7. Avoid prepared foods and fast food. Frozen pizza, dumplings or hamburger may not seem that high in calories, but the technology for the production of such dishes requires a very high percentage of “hidden” fat, preservatives and salt.
8. Do not eat in the evening. At night, your stomach is also asleep and cannot cope with the digestion of a heavy dinner. You should eat at least 2 hours before going to bed.

This is interesting
Not only the calorie content of dishes is growing, but also their volume.Even at McDonald’s in 1950, the standard soda was 225 grams. Today in these cafes the smallest portion of cola is 340 grams, and the largest is 900. That’s about 310 kcal.

Foods for a healthy diet

How to eat right? When we hear the words “healthy food,” we often imagine a heap of lettuce leaves. Needless to say, leafy vegetables are very healthy, but few people have them appetite for. Fortunately, healthy foods aren’t just about greens.Here is a list of ingredients for a healthy diet for every day.

Fish. Especially oceanic varieties – fish oil is very beneficial for health, it lowers cholesterol levels, cleansing blood vessels of plaque and almost halving the risk of heart attack and stroke. The predominance of fish in the diet is the key to a good condition of the skin and hair. In addition, fish stimulates brain activity and contains vitamin E, which is essential for liver health.

Eggs. They should not be carried away – 4-5 eggs per week is enough to prevent stomach and duodenal ulcers, pancreatitis and nervous system disorders.

Berries. Any berries are rich in antioxidants that slow down the aging process – this applies not only to appearance, but also to all body systems. Berries must be present on the table of those who suffer from obesity and diabetes.

Beans. Legumes are an almost ideal dietary product. Beans and lentils fill you up quickly, giving us the protein and fiber we need for good digestion. They are useful for people suffering from obesity, diabetes mellitus, atherosclerosis, kidney and liver diseases, as well as for everyone who has weakened immunity.

Whole grain bread and pasta. These are the “good” carbohydrates that fill you up for a long time. The body spends a lot of energy to digest them, and they are not as dangerous for our figure as buns and cakes. What’s more, whole grains can help you lose weight. Coarse flour dishes help to overcome obesity, diabetes, vitamin deficiency, depression, heart and vascular diseases. They contain many B vitamins.

Dairy products. Choose fat free – they are high in protein and calcium, which are necessary for teeth, bones and metabolic processes.They also contain lipoic acid, which helps to heal the liver. Low-fat foods lose most of their beneficial properties and taste. In view of the latter, manufacturers often add a huge amount of sugar to them.

Vegetables. A real storehouse of vitamins and fiber, and there are very few calories in them. Any vegetables of bright orange and red colors are especially useful – they contain a lot of vitamin A, which is necessary for eyesight, beautiful skin and healthy liver. Green vegetables contain the entire complex of B vitamins, as well as potassium and calcium.

Olive oil. This is a “magic” product that lowers cholesterol, detoxifies the liver and removes toxins.

By the way
Psychologists have calculated that we think about food about 100 times a day.

Prohibited foods

Some foods are incompatible with a healthy diet. Here is just an incomplete list of them.

Canned food. In order for canned vegetables, meat, fruits or fish to retain their taste and presentation for many months, dyes, preservatives, a huge amount of sugar and salt are often added to them.In addition, there are very few useful substances in them – for example, omega-3 fatty acids, which make tuna such a useful type of fish, are completely destroyed when canned.

Ready fat sauces. For example, mayonnaise so beloved by many. Homemade mayonnaise, made with fresh country eggs and olive oil, is rarely affordable. But for the manufacture of the finished sauce, oil is far from the best quality, it contains a lot of preservatives, vinegar, and besides, it is a very high-calorie dressing that negates all the benefits of dishes, for example, vegetable salads.

Smoked products. Smoked meat and fish are very high in salt, such snacks are a huge burden on the kidneys. In addition, it has long been proven that processed meat contains carcinogenic substances. In other words, everything that can be bought and eaten right away (sausages, hams, sausages, bacon, brisket and other similar products) is not only unhealthy, but also dangerous to health.

Caution, meat!
Processed meat is one of the causes of bowel cancer, according to the World Health Organization and the International Agency for Research on Cancer.So, eating 50 grams of bacon or other processed meat increases the risk of developing cancer by 18%!

Fried. French fries, foods in batter, pies and pasties are all as popular as they are dangerous. They are very high in fat – and are often prepared with low quality oils. Excess fat is generally undesirable – it leads to excess weight, and liver cells under its influence are reborn into fat and cease to perform their functions.

Sweet drinks. Our brain does not use the calories from juices and soda. Meanwhile, there is a lot of sugar in both lemonades and packaged juices – one glass can contain up to 170 or more calories!

Pastries and sweets. These are the so-called fast carbohydrates – the energy received from them must be expended immediately. Otherwise, excess carbohydrates become the cause of the deposition of adipose tissue.

The correct diet for every day

Before revising your diet, you need to talk to your doctor.There are foods that are contraindicated for certain diseases. Healthy people may well make their own menu based on our example of proper nutrition for each day of the week.

Monday

Breakfast: oatmeal in water with milk, one boiled egg, whole grain toast, tea or coffee without sugar.

Lunch: vegetable puree soup, a sandwich with whole grain bread and low-fat cheese.

Afternoon snack: cottage cheese with dried fruits.

Dinner: chicken breast baked with vegetables.

Tuesday

Breakfast: millet porridge with raisins, tea or coffee without sugar.

Lunch: green cabbage soup, broccoli casserole.

Afternoon snack: vegetable salad.

Dinner: chicken, baked in the oven, with boiled potatoes.

Wednesday

Breakfast: natural yoghurt with a handful of berries, tea or coffee without sugar.

Lunch: chicken noodle soup, curd casserole.

Afternoon snack: fruit salad.

Dinner: steamed fish cakes with vegetable garnish.

Thursday

Breakfast: poached egg on whole grain toast, tea or coffee without sugar.

Lunch: okroshka with chicken, whole grain bread.

Afternoon snack: a glass of fermented baked milk.

Dinner: baked fish, boiled rice.

Friday

Breakfast: muesli with fruits and nuts, tea or coffee without sugar.

Lunch: mushroom soup, lazy lean chicken cabbage rolls.

Afternoon snack: rice casserole with dried fruit.

Dinner: vegetable stew, squid salad.

Saturday

Breakfast: buckwheat porridge, tea or coffee without sugar.

Lunch: squash soup with chicken breast, vegetable salad.

Afternoon snack: cottage cheese pancakes.

Dinner: durum wheat pasta with vegetable sauce.

Sunday

Breakfast: 2-egg omelet, tea or coffee without sugar.

Afternoon snack: fruit salad dressed with yogurt.

Lunch: ears, vinaigrette.

Dinner: Bean Stew

As you can see, healthy eating is a long way from a hunger strike.But it makes no sense to take it as a diet – in order to maintain beauty and health, you need to eat like this always, occasionally allowing yourself to deviate from the rules – after all, we are all human.

Helpers in the fight for health

The life of an average city dweller cannot be called healthy in any way – stress, poor ecology, lack of time and, as a result, a large share of fast food in the diet. Some people use alcohol to relieve stress, and this also does not add to health. The liver is the first to suffer – it is this organ that removes toxins and breaks down fats.A 30-year-old person with liver problems is not uncommon. But can such a situation be called normal? Of course not.

For most of us, a healthy diet is no longer sufficient to feel good – the liver needs additional support. This is the reason for the popularity of hepatoprotective drugs for protecting the liver.

The most common active component of hepatoprotectors – essential phospholipids – plant substances that strengthen cell membranes. Phospholipids contribute to the rapid recovery of damaged liver cells.They are good on their own, but phospholipids work most effectively when combined with glycyrrhizic acid. It is a substance found naturally in licorice root, a well-known remedy for liver diseases. Scientists have studied these substances for decades and have proven that such a tandem is effective in the treatment of non-alcoholic fatty liver disease, alcoholic and medicinal liver diseases and other diseases. Phospholipids and glycyrrhizic acid strengthen liver cells, accelerate their regeneration, have anti-inflammatory, anti-fibrotic and antioxidant effects.Since 2010, the combination of these substances has been included in the List of Vital and Essential Medicines, approved annually by the Government of the Russian Federation, and it is also included in the standards for the treatment of liver diseases. This confirms the clinical efficacy and favorable safety profile of this complex.

Diet 1 table according to Pevzner

What is diet number 1 according to Pevzner

Diet table number 1 was created by the Soviet nutritionist MI Pevzner and has been practiced for several decades.Diet 1 is considered tough, but it is she who supports the proper functioning of the gastrointestinal tract and helps to recover in the safest way during the period of various diseases.

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Such a diet, with adequate nutrition, reduces the chemical, mechanical and thermal effects on the gastrointestinal tract, reduces internal inflammation, accelerates the healing of ulcers and normalizes stomach functions. A person eats, maintaining the ratio of BJU, but limits the effect of pathogens and irritants on the internal organs.Food is used pureed, boiled in water or steamed, dishes are prepared without breading and crust.

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Each patient, without exception, is prescribed a diet by a gastroenterologist. This is due to the fact that the treatment program is divided into several “tables”: 1, 1a, 1b. Only the doctor determines what type of food the sick person needs.

Who needs a therapeutic diet 1

Therapeutic nutrition according to Pevzner is prescribed for diseases:

• exacerbation of chronic gastritis with preserved or increased secretion;
• acute gastritis: on days 2-4 of treatment and during the recovery period;
• a sharp exacerbation of gastric ulcer and duodenal ulcer (in the first 6-8 days of treatment).

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Diet table 1: Products

Acceptable foods and dishes can be divided into the following groups:

• Soups: slimy consistency, you can add semolina, oatmeal, pearl barley or rice, cream or butter ;
• Cereals: Liquid slimy porridge made from semolina, pureed buckwheat, rice or oatmeal. You can also add cream or milk;
• Meat and fish: lean veal, beef, chicken and turkey, without skin, fat, fascia and tendons.For cooking, you need to boil, pass through a grater or meat grinder, use in the form of mashed potatoes or soufflé;

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• Eggs: soft-boiled or steamed omelet, no more than three eggs per day;
• Fruits and berries: sweet fruits, boiled or baked; compotes, rosehip broth;
• Dairy products: milk, cream, steam soufflé from freshly mashed cottage cheese.
• Beverages: weak tea with milk or cream, weak cocoa or coffee with milk;
• Optional: jelly, sweet fruit jelly, milk jelly, honey.
• Excluded: vegetables, herbs, sweet and starchy foods.

Dishes are cooked in unsalted butter or refined vegetable oil. Other types of oils are excluded.

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Recipes

Diet Pâté

Ingredients: 100 g beef, two potatoes, medium carrots.

Boil the products, pass through a meat grinder: in the prepared minced meat, stirring, pour in ½ cup of milk, put to simmer over low heat.Remove after 3-5 minutes, add a little salt.

Egg porridge

Ingredients: two eggs, 60 ml of milk, a little salt, two teaspoons of butter.

Dissolve eggs with milk, beat, salt a little, add butter. Pour the resulting mass into a small bowl, which you put in a pot of water. Cook, stirring constantly, until the consistency of porridge.

Pour the egg mass into a saucepan with a little warm water, cook like a regular porridge until thickened.Strain the rest of the water.

Carrot soufflé with cottage cheese and honey

Ingredients: 500 g carrots, 250 g cottage cheese, 150 g milk, a teaspoon of sugar, egg, 50 g semolina, a cube of butter.

Cut the carrots into slices, cover with milk, boil until tender.
Grate or beat in a blender, add grated cottage cheese, sugar, yolk and semolina. Stir the mixture well, and only then add the whipped protein. Place in a greased bowl and steam.Serve with honey if desired.

Curd soufflé

Ingredients: 250 g of curd (up to 9% fat), three eggs, a little sugar, 250 ml of milk, semolina flour.

Rub the cottage cheese, add the yolk, sugar, milk, flour. Whisk and add whites, mix well. Put in a mold, steam. Serve with condensed milk.

Baked cutlets

Ingredients: 2 tablespoons of cottage cheese (up to 9% fat), egg, 150 g of beef, butter.

Meat without tendons and fascia: Boil and cool. Pass the beef and cottage cheese twice through a meat grinder. Beat the egg, leave a small part to grease the cutlets, pour the rest into the minced meat. Add oil, mix well until smooth. Form patties, spread on a baking sheet, brush with an egg. Bake in the oven until tender.

Diet menu No. 1

Breakfasts:

• meat pate with whole grain baguette, baked apple, tea;
• sandwich with cheese, liquid semolina porridge, tea;
• steam omelet, bread, milk tea;
• oatmeal in milk with pears, green tea;
• soft-boiled egg, milk rice porridge, milk tea;
• fresh non-acidic cottage cheese, rosehip decoction;
• steam omelette, loose buckwheat porridge, tea with milk;
• steam omelet, noodles with grated cheese, weak tea, berry jelly.

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Lunches:

• Baked fruits with honey or powdered sugar;
• marshmallow with tea;
• berry jelly, compote;
• curd pudding;
• baked apple with sugar.
• fresh non-acidic cottage cheese, rosehip decoction;
• pudding, soufflé;
• compote with dry biscuits or dryers.

Lunches:

• vegetable soup, boiled buckwheat with chicken fillet, carrot and spinach salad;
• broccoli, chicken and potato puree soup, banana with cottage cheese;
• soup without meat, noodles with steamed meatballs, bread;
• rice soup with minced meat, fruit jelly;
• grated soup with oatmeal, steamed fish soufflé, fruit jelly;

Dinners:

• buckwheat porridge with milk;
• semolina porridge with milk, egg omelet, sweet tea with milk;
• meat soufflé, cottage cheese casserole, jelly;
• permissible cereals with steamed cutlets, milk;
• mashed potatoes with chicken meat, bread;
• steamed rice and cutlets.

Table 1a

A variant of the therapeutic diet, table 1A – one of the diet No. 1. Usually, the diet is prescribed in the first week of treatment for an exacerbation of peptic ulcer disease or gastritis during an exacerbation. The menu is shorter, but also a shorter treatment period. Of the features: the food should be warm, the drinking balance should be observed, the daily calorie content is 2000 kcal. You need to eat in small portions, five to six times a day.

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Excludes flour, raw fruits and vegetables, sour cream, cottage cheese, cheese, sauce, spices.
You can eat soft, mushy food without additives, boil or steam food.

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Dos and don’ts with braces: basic nutritional rules

What to eat after installing braces?

Some of our patients, before installing braces, are most worried about the many prohibitions on goodies, while others, on the contrary, want to fix the system as soon as possible in order to eat less and lose a couple of kilos.

There is still some truth in jokes about losing weight in braces: in the first days after installation, the ligaments of the teeth are actively stretched under the influence of the system and the process of chewing food becomes quite painful. Feelings after installation are individual, and someone tolerates them quite calmly, but the majority of patients prefer a soft diet in the first two weeks.

What foods can you eat in the first days after getting braces?

Vegetable puree, cream soups, fruit and vegetable smoothies, porridge, soft cottage cheese, yoghurt.

If the sensitivity of the teeth allows, include in the menu steamed fish, stewed vegetables and meat, soft minced meatballs, soft vegetables and fruits, eggs, pancakes, pasta, soft boiled rice.

What should not be eaten in braces?

After the teeth have adapted to the braces and the sensitivity has decreased, you can chew food normally, but with some restrictions.

For the entire period of orthodontic treatment will have to be excluded from the menu:

1. Solid products: nuts, croutons, popcorn, hard fruits and vegetables (apples, carrots, seeds), hard sweets (caramels, drying, hard biscuits, kozinaki, roasted nuts), tough meat, burgers, sandwiches (dishes that require significant effort when biting), corn on the cob.
   Why are solid foods dangerous? Biting on solid food can damage the archwire, peel off the bracket, or break or tear the ligature. Replacing parts of the bracket system is an additional cost and an increase in the duration of treatment. In addition to mechanical damage, chewing solid foods can be painful.
   How to replace? Nuts and hard fruits can be ground in a blender to make healthy and unusual smoothies that replace candy and biscuits. Cook cream soups and puree with hard vegetables.Meat can be stewed or minced, cut into small pieces
2. Small friable grains and cereals: sesame seeds, poppy seeds, chia, berries with grains (strawberries, kiwi, raspberries), hard rice, buckwheat, quinoa.
   What is dangerous? Small, hard grains get stuck between teeth and braces. They can damage the locking device, for example, penetrate the archway or under the ligatures. If it is not enough to brush your teeth well and skip food residues on the dental contacts or under the arch, then caries will form, for the treatment of which the system may need to be removed.
   How to replace? It is better to refuse from poppy seeds and sesame seeds completely. If this cannot be done, then you should thoroughly brush your teeth after using them with a brush, a brush, dental floss and an irrigator – so there is more chance that you will not miss a single hard-to-reach area.
3. Sticky, stretchy products: toffee, gum, nougat, chips, flakes.
   What is dangerous? Sticky food sticks to the archwire and locks, disrupting their work – the archwire can change position, and the bracket or ligature will come off and be damaged.Such foods usually contain sugar and, if they get stuck between teeth or under an arc, they provoke the growth of harmful bacteria.
   How to replace? Avoiding sweet, stretchy foods is useful not only for the braces, but also for the body as a whole. It is better to replace them with natural desserts made from grated fruits without sugar, jelly, or soft pudding.
4. Coloring products (for those who wear transparent braces): red wine, coffee, sweet soda, packaged juices, coloring vegetables and berries (beets, blueberries, lingonberries).
   What is dangerous? Color pigment may remain on clasps or braces. Modern ceramic and sapphire braces are practically not affected by dyes, but even they can change color with regular use. If you have aesthetic braces with transparent ligatures, the rubber ligature will darken with the first cup of coffee, and you will only replace it at the next orthodontist appointment. But the most vulnerable to dyes are plastic braces, since the structure of the plastic is quite loose and absorbs pigment after the first meal with dyes.
   How to replace? Of course, you shouldn’t give up your favorite coloring food for 2 years. But it’s worth getting into the habit of rinsing your mouth after every meal. But we recommend to completely abandon the sweet soda with dyes – it harms the enamel, periodontium and the digestive system.
5. Bad habits: biting the tip of a pencil or pen, biting nails.
   What is dangerous? Besides not being aesthetically pleasing, these habits can cost you broken braces and time spent on an extra visit to the orthodontist.

General rules for eating with braces

• Cut food into small pieces , it is better to grate or grind hard fruits and vegetables in a blender.
• Remove elastics (pulls) before eating and remember to put them back on after brushing your teeth.
• Do not use toothpicks to clean the gaps – they can severely injure the gums or damage the bracket system.
• Do not use a lot of sugar and products with acids – they will eat away at the enamel, which is already subject to significant stress after the installation of the system.
• Eat a varied diet that includes vitamins, minerals, fiber, magnesium, calcium. Useful components are needed to maintain the health of the gums and the entire oral cavity, then your orthodontic treatment will not be overshadowed by additional procedures for the treatment and restoration of teeth.
• Watch the temperature of food – it affects teeth and braces. Orthodontic archwires in Damon braces are thermoactive. They are activated by the natural temperature in the oral cavity.When drinking cold water or ice cream, the arcs stop moving. In the first days after braces, when the pressure on your teeth is particularly strong, you can temporarily reduce the pain by eating or drinking something cold.
  Also, do not forget about the basic rules, relevant and without braces: it is not recommended to combine very hot and very cold foods in one meal – tooth enamel cracks from sudden changes.

Braces care after meals

If before the braces you managed to get by with just chewing gum after a meal, then with the installation of the system you will have to acquire a whole arsenal of care devices and plan for lunch an additional 15 minutes for dental care.

The ideal algorithm for brushing teeth with braces after meals looks like this:

1. Teeth cleaning with a special brush for braces with a recess for a row of locks. Additionally, you can thoroughly clean the space around each bracket with a monobunched brush.
2. Cleaning of hard-to-reach places between the locks and under the arch with the help of orthodontic brushes.
3. Cleansing of dental spaces with superfloss.
4. Rinsing the mouth.
5. Securing the elastic rods (if you are wearing them)

But if you do not have time to do all this after each meal, then do not forget about the mouthwash and toothbrushes to get rid of noticeable food residues under the braces.

What can you eat with braces?

Installation of braces does not mean a strict rejection of your favorite foods – over time, you will get used to the structure on your teeth, and the pain will go away. Of course, it is better not to gnaw nuts, crackers and lollipops, but it is not necessary to sit on a strict diet of mashed potatoes.

Your menu should be varied and useful, because orthodontic treatment is a restructuring of the entire dentition and the body needs additional vitamins and minerals more than ever.

List of useful products for braces wearers:

• Dairy products – calcium, vitamin D
• Fish, seafood – phosphorus, selenium, iodine, fluorine
• Eggs – Vitamin D
• Honey – strengthens the enamel, prevents the growth of bacteria
• Cereals, bran – magnesium, fiber
• Celery – prevents plaque formation
• Leafy vegetables, herbs – calcium, iron, zinc
• Apples, citrus – vitamin C
• Seaweed – iodine

Braces are a great way to diversify your menu and look for new interesting recipes.To get started, use our healthy and unusual breakfast option:

Avocado and mint smoothie recipe:
Ingredients: avocado (2 pcs.), Green apple (1 pc.), Kefir (600 ml), lemon (1 pc.), Parsley (40 g), fresh mint ( 100 g), honey (1 tsp.)
Method of preparation: avocado pulp, parsley and mint leaves, grind the apple in a blender. Mix with lemon juice, kefir and honey.

How to eat properly with hemorrhoids?

One of the important etiological factors in the development of hemorrhoids is malnutrition, which contributes to the violation of stool and frequent constipation.An illiterate diet can lead to an aggravation of the process, injury to the mucous membrane with solid feces and the development of complications in the form of infection or bleeding. Any doctor begins the treatment of hemorrhoids with an explanation of the principles of the new menu for the patient.
Proper nutrition helps to achieve the following goals:

• Stool normalization. This measure is one of the most important in the treatment of hemorrhoids. Regular stools of soft consistency helps to reduce the manifestations of the disease (in the initial stages) by reducing the tension of the muscles of the perineum during the act of defecation and pressure on the rectal wall.
• Elimination of the problem of excess weight and obesity. Too much body fat puts pressure on the intestines, impairing its circulation and slowing down the passage of feces.
• Maintaining a good functioning of the immune system, which is achieved by the optimal content of vitamins and microelements in the food consumed. With complications of hemorrhoids, such as cracks in the anus, bleeding and others, sufficient activity of the body’s compensatory systems is necessary, which will eliminate the manifestations of anemia and inflammation as soon as possible.

Thus, a well-chosen diet helps not only compensate for the disease, but sometimes even eliminate the manifestations of the disease.

Basic nutritional principles

An important condition in drawing up a diet is not only its diet, but also the characteristics of food consumption during the day. It is recommended to follow the following guidelines.

• Fractional meals 5-6 times a day in small portions with approximately equal breaks between meals.Such a regimen will help to avoid overstrain of the gastrointestinal tract from large portions 3 times a day.
• Dinner should be no later than 2-3 hours before bedtime.
• The food consumed should have a temperature of 37-40 degrees, so as not to irritate the walls of the gastrointestinal tract.
• One should try to divide food into small pieces, eat slowly and chew food thoroughly. This makes it easier for the intestines and helps to normalize the stool.
• A very important condition for a correct diet for hemorrhoids is drinking enough water (2 liters per day).This helps to give the feces the desired soft consistency and, accordingly, facilitate their discharge. Preference should be given to pure, non-carbonated mineral water. This condition must be observed with caution by people who have diseases of the cardiovascular system and kidneys.
• Do not add too much salt and spices to food when cooking. When moving along the gastrointestinal tract, such a food lump will irritate its walls, which can lead to their inflammation.
• The diet should be balanced, contain sufficient amounts of essential nutrients, as well as vitamins and minerals to maintain the tone of the body as a whole.

Which foods should not be eaten

Some products are prohibited on the menu of a patient suffering from hemorrhoids.

• Alcohol and carbonated drinks – these irritate the intestinal wall, increasing inflammation.
• Starch and simple carbohydrates (confectionery, baked goods) – these products can cause fermentation in the intestines.
• Milk. With age, the activity of the enzyme lactose, which is capable of curdling it, decreases in a person, therefore, preference for hemorrhoids should be given to fermented milk products.
• Strong black tea and coffee due to too much caffeine.
• Legumes (lentils, beans, peas) can cause too much gas in the intestines, causing flatulence and bloating.
• Mushrooms are too hard and for a long time to be digested in the gastrointestinal tract, and therefore it is also recommended to limit their use.
• Citrus fruits, pears and grapes, as well as most berries, should also be eaten with caution.

Despite the seemingly strict list of restrictions, a patient with hemorrhoids sometimes (no more than once a week) can include “prohibited” foods in the diet (for example, eat one bun or eat potatoes as a side dish).

What you can eat with hemorrhoids

The list of permitted foods is quite rich and varied. It may include the following food items:

• Bran.They contain a huge amount of natural fiber, which helps the passage of food and the formation of feces of the required consistency. But it is important to remember that an excess of this product can also cause fermentation, and therefore it should be consumed in small quantities (about 30 g per day).
• Fresh vegetables that also contain a lot of fiber, but hot peppers and sorrel should be avoided as the large amount of essential oils and acids they contain can irritate the intestinal wall.
• Soups without potatoes in low-fat fish or meat broth.
• Fruit. Moderately ripe fruits should be preferred, as overripe or acidic fruits can cause diarrhea. Dried fruits, persimmons, kiwi, peaches have a moderate laxative effect.
• Lean meats and fish are a valuable source of protein. It is best to steam or bake them in the oven; frying is not recommended.
• Eggs. Best consumed as an omelet or cooked.
• Vegetable oils (add to salads, cereals). The presence of this important nutritional component helps in the formation of soft stool.
• Fermented milk products. They help to maintain the necessary balance of intestinal microflora and do not cause fermentation.

Thus, the list of permitted products is quite extensive, and the patient will be able to choose the optimal diet for himself without feeling any restrictions in nutrition.

It must be understood that even strict adherence to the diet cannot eliminate the pathological changes that are characteristic of hemorrhoids.All patients should be regularly monitored by a doctor, undergo an examination prescribed by a specialist, and strictly follow all medical recommendations.

90,000 Menu for the whole week – Wonderzine

All of us have ever tried to eat right, guided by inner feelings and stereotypes that are in the air rather than a specific program. There is nothing surprising in the fact that attempts have not been crowned with success: in order to qualitatively change the diet, you need both willpower (you need not only not to absorb chocolates one by one, but also cook almost every evening), and a clear guide to action.Following the recommendations of nutritionists, we have drawn up a meal plan that is suitable for a person with a sedentary lifestyle and at the same time will allow you to get all the necessary vitamins and nutrients.

You will not have to starve, on the contrary: you must not forget to drink water, it is useful to have a snack, well, and follow the rest of the advice set forth, which will facilitate the transition to the new regime. In general, you just have to buy groceries for a week in advance (a list with everything you need for one person is to the right of this paragraph) and not be lazy to prepare food with you.We are sure that with such a varied, satisfying and at the same time laconic menu, the chances of improving the diet and acquiring healthy eating habits will significantly increase.

Monday

List of products for the day:

muesli without sugar – 60 g, low-fat milk – 300 g, canned peach halves – 4 pcs., almonds – 20 pcs., whole grain pita – 1 pc., canned tuna in its own juice – 100 g, avocado – half fruit, small cucumber – 1 pc., low-fat yogurt – 600 g, potatoes – 100 g, green asparagus stalks – 3 pcs., arugula – 1 bunch, egg – 1 pc., canned beans – 100 g, celery stalk – 1 pc., red onion – 1 pc.,
parsley – 1 bunch, fresh or frozen berries – 1 cup, olive oil,
balsamic vinegar

Breakfast

Muesli

Pour 60 g of muesli into a glass of milk and cut 4 halves of canned peaches into a cup.

Snack

20 almonds.

Lunch

Pita with tuna

Fill 1 medium pita with 100 g of canned tuna and salad (cucumber, avocado, green peas, lettuce) with 200 g of low-fat unsweetened yogurt dressing.

Snack

A glass of low-fat yogurt.

Why eat normally at all, when the required amount of energy can be obtained from several packs of chips or chocolates? The fact is that the quality of food really affects the functioning of the body: a diet poor in terms of nutrients increases the risk of cardiovascular diseases, diabetes, osteoporosis and other diseases that you would never wish for anyone.Eating habits are established from childhood, but they can be overcome (sometimes with the help of a nutritionist or therapist): after all, the responsibility for overeating and dietary choices in adulthood lies no longer with parents and caregivers.

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Dinner

Catofle frittata

100 g of boiled potatoes and 3 stalks of green asparagus, cut into cubes, fry together with an armful of arugula over medium heat.Pour the whole egg mixed with milk, and when the frittata is almost ready, sprinkle it with grated cheese (30 g is enough).

Beans salad

Rinse and dry 100 g of canned beans, pour into a bowl. Cut into it the celery stalk, a quarter of a red onion and a bunch of parsley, season with oil and balsamic.

Dessert

200 g unsweetened, low-fat yogurt mixed with a glass of fresh or frozen berries.

List of products for the day:

whole grain bread – 2 pieces, curd cheese – 1 tbsp.l., banana – 1 pc., honey – 1 tbsp. l.,
potatoes – 50 g, frozen peas – 100 g, lemon – 1 pc., bread crumbs – 2 tbsp. l., parsley – 1 bunch, small onion – 1 pc., mushrooms – 50 g, mini-corn
– 5-6 ears, any seasonal fruit – 1 pc., chicken breast – 100 g, small cucumber
– 1 pc. ., lettuce – 1 bunch, avocado, brown sugar – 2 tsp, cinnamon stick – 1 pc.,
apple – 1 pc., low-fat ice cream – 2 balls, spinach – a small bunch

Breakfast

Toast

2 whole grain toast with cottage cheese and banana with a spoonful of honey.

Snack

8 pieces of dried apricots.

Lunch

2 potato-salmon cakes and salad

Mix 50 g of crushed boiled potatoes with a quarter cup of frozen peas, 50 g of canned salmon, a teaspoon of lemon juice, chopped parsley, onions and 2 tablespoons of bread crumbs. Form 2 tortillas and fry them with a minimum of oil. For the salad, combine an armful of spinach, a few cobs of mini-corn and 50 g of champignons.

Snack

Any seasonal fruit.

It is generally accepted that that an adult woman leading a sedentary lifestyle needs at least 1200 kilocalories per day to lose weight (at least 1800 for a man). If you eat less, then at first you can really lose weight, but then the metabolism will slow down. Those who want to keep in shape need to eat more – but also in several meals and in small portions. The meal plan for Monday and the rest of the days is calculated just like this: every day the total calorie content of the diet will be 1500-1700 kcal.

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Dinner

Pita with chicken and vegetables

Marinate 100 g of chicken breast in lemon juice for 20-30 minutes, then fry it over medium heat with a little olive oil. Chop it, mix with a cucumber, a handful of green peas, a bunch of lettuce and half an avocado, and tuck into a whole grain pita.

Ice cream and apple compote

In a saucepan with half a glass of water, add a little lemon zest, a teaspoon of lemon juice, two teaspoons of brown sugar and a cinnamon stick, boil for 5 minutes and add the chopped apple.Cook for 10-15 minutes, cool and serve with 2 scoops of low-fat ice cream.

List of products for the day:

whole grain flakes – 45 g, low-fat milk – 1 cup, canned peaches –
– 150 g, whole grain bread – 2 pieces, lean ham – 65 g, cheese – 40 g, tomato – 1 pc., Cucumber – 1 pc., Spinach – 1 bunch, whole grain crisps – 2 pcs., Curd cheese – 1 tbsp. l., canned corn – 100 g, canned chickpeas – 100 g, cilantro – 1 bunch, red onion
– 1 pc., low-fat yogurt – 300 g, salmon steak – 150 g, vegetable mixture – 1 cup,
berries or chopped fruits – 1 cup

Breakfast

flakes

45 whole grain flakes with a glass of low-fat milk and 150 g canned peaches.

Snack

A glass of vegetable sticks with 50 g of hummus.

Lunch

Ham sandwich

Place 65 g of ham, 40 g of cheese, tomato and cucumber slices and spinach on the whole grain bread toast, cover with another of the same toast.

Snack

Two whole grain crisps with a thin layer of curd cheese and tomatoes.

Snacks are important so that does not frighten the body with a hunger strike. Yes, it is difficult to find healthy foods for a second breakfast or afternoon snack, but an apple or a handful of nuts between meals will throw in the necessary number of calories just when the body is ready to slow down its metabolic rate so that rarely-received food is spent more slowly.Obviously, you should not snack on sweet bars and other foods full of simple carbohydrates: sugar is addictive, and sweets are usually fatty. By the way, any snack in this weekly menu can be replaced with the one you like: it is better to eat 40 nuts a day than in the end to swallow Mars without eating yogurt.

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Dinner

Salmon with salad

For the salad, mix together 100 g of canned corn and chickpeas, a little red onion and cilantro, season with low-fat yogurt.Fry 150g salmon steak on each side for 2 minutes and serve with salad and a handful of fried vegetable mixture (you can use frozen).

dessert

200 g unsweetened yoghurt with a glass of berries or chopped fruits.

List of products for the day:

whole grain bread – 2 pcs., Banana – 1 pc., Low-fat milk – 2 cups, honey – 1 tbsp. l.,
almonds – 20 pcs., squash pumpkin – 150 g, canned chickpeas – 200 g, bell pepper – 2 pcs., spinach – 1 bunch, any spicy low-fat sauce – 2 tbsp. l., onion – 1 pc., tomato paste
– 100 g, low-fat minced meat – 100 g, carrots – 1 pc., celery – 1 stalk, dry spaghetti – 40 g, avocado – half of the fruit, small cucumber – 1 pc. , cumin and coriander seeds, rapeseed oil, salt, pepper, lemon juice

Breakfast

toast

2 whole grain toast with a thin layer of butter and a banana smoothie with 1 banana, a glass of milk and a tablespoon of honey.

Snack

20 almonds.

Lunch

Salad with pumpkin and chickpeas

Cut 150 g squash pumpkin and microwave until tender. Mix it with 200 g of canned or boiled chickpeas, bell pepper, a handful of spinach and coriander and cumin seeds, season with a spicy low-fat sauce.

Snack

Glass of milk.

In addition to the correct ratio of proteins, fats and carbohydrates, the amount of clean water drunk per day is important.Almost every process in the body is not complete without water, so dehydration slows down metabolism, and this affects overall well-being and productivity. In particular, when dehydrated, the body’s ability to burn fat is significantly reduced, and 1.5 liters of water per day helps to effortlessly lose about two kilograms per year. By the way, if the feeling of hunger visits too often, it is worth drinking water: the signal of thirst is very difficult to distinguish from a hungry one until you drain the glass.

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Dinner

Spaghetti Bolognese

Fry a quarter of a small onion in rapeseed oil until transparent, add 100 g of low-fat minced meat, after 5 minutes – a handful of chopped carrots, celery and bell pepper and 100 g of tomato paste.Simmer for 15 minutes, season with salt and pepper and add to the boiled pasta (40 g dry).

vegetable salad

Spinach, bell pepper, peas (if available), cucumber and avocado, seasoned with butter and lemon juice.

dessert

A pair of plums, caramelized with a teaspoon of sugar and poured over 200 g of unsweetened yogurt.

List of products for the day:

whole grain flakes – 45 g, low-fat milk – 2 cups, banana – 1 pc., dried apricots – 8 pcs., Japanese rolls with fish or vegetables – 6 pcs., seasonal fruit – 1 pc., cheese – 40 g, apple
“granny smith” – 1 pc., grapes – 100 g, whole grain bread – 1 pcs., any lean meat
– 100 g, potatoes – 1 medium fruit, carrots – 1 pc., broccoli – 200 g, green peas
(fresh or frozen) – 100 g, bell pepper – 1 pc.

Breakfast

flakes

Pour 45 g of whole grain flakes with a glass of milk, cut 1 banana into a cup.

SNACK

8 pieces of dried apricots.

Lunch

rolls

6 Japanese rolls, vegetable or with fish.

drink

A glass of coffee or cocoa with low-fat milk.

Snack

Any seasonal fruit.

One of the main problems with the meal plan is the need to prepare everything in advance and carry around a bunch of containers. In fact, everything is not as complicated as it seems: food can be prepared in the evening, cooking two dishes will take about an hour.It’s not a problem with containers either: in the same IKEA there are simple containers and airtight bags (a sandwich will just fit), and there are also cute compact lunchboxes with compartments for several dishes.

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Dinner

Steak

100-gram steak from any meat (cut off all fat before frying) with boiled potatoes and two glasses of stewed vegetables: carrots, peas, bell peppers, broccoli.

Cheese platter

40 g cheese, granny smith apple and half a glass of grapes.You can add whole wheat toast.

List of products for the day:

yeast-free bread – 2 pieces, whole grain crisps – 2 pieces, avocado – 1 piece, tomato – 3 pieces, fresh seasonal vegetables – 2-3 pieces, hummus – 50 g, whole grain pita – 1 piece, beef – 65 g, granular mustard – 1 tsp, lettuce – 1 bunch, milk – 1 cup, chocolate sauce – 1 tsp, curd cheese – 1 pack, chicken breast – 100 g, chicken broth – 100 ml, onion -porey – 1 pc.,
arborio rice – 1/3 cup, Parmesan – 30 g, canned peaches – 150 g,
low-fat ice cream – 2 balls

Breakfast

Sandwich

Lay 2 pieces of yeast-free bread with half an avocado and two tomatoes (salt and black pepper to taste).

Snack

A glass of vegetables with 50 g of hummus.

Lunch

Pita with meat

In one whole grain pita, put
65 g of chopped boiled beef,
1 teaspoon of granular mustard and an armful of chopped lettuce.

Dessert

Chocolate milkshake made from a glass of low-fat milk and a teaspoon of chocolate sauce (preferably dietary).

Snack

Two whole grain breads with tomatoes and a thin layer of curd cheese.

This plan calls for 90,032 slightly more calories for Saturday and Sunday, assuming that the pace will be slightly higher on weekends than on days with sedentary work and occasional half-hour walks. Even a small amount of extra activity can actually increase hunger, so if you play outdoor games or ride a bike all day, do not be afraid to eat an extra apple or a portion of cottage cheese – starving, as we said, is harmful.

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Dinner

Risotto with chicken

Fry 100 g of chicken breast almost without oil, cut into small pieces and leave in a covered dish. Pour half a glass of chicken broth and water into a saucepan, bring to a boil, leave over low heat. Fry a clove of garlic and half a white leek stalk in oil, add a third of a glass of arborio rice to them and darken for a couple of minutes. Pour the broth into the rice in three passes and cook until it becomes creamy.Remove from heat, stir in a handful of grated Parmesan and chicken breast.

Dessert

150 g canned peaches with 2 scoops of low-fat ice cream.

Sunday

List of products for the day:

whole grain bread – 3 pieces, egg – 1 piece, tomato – 1 piece, avocado – 1 piece, any seasonal fruit – 1 piece, low-fat yogurt – 400 g, boiled chicken – 65 g, lettuce – 1 bunch, tofu – 100 g,
chili sauce – 2 tbsp.l., soy sauce – 2 tbsp. l., rice noodles – 100 g, vegetable mixture – 1 cup,
cashews – 10 pcs., banana – 1 pc., milk – 1 cup, honey – 1 tbsp. l.

Breakfast

Toast

2 slices of whole grain bread with boiled egg, 1 tomato and 2 slices of avocado (black pepper to taste).

Snack

Any seasonal fruit.

Lunch

Chicken sandwich

Put 65 g of boiled chicken and green salad on a piece of whole grain bread.You can add a teaspoon of low-fat mayonnaise to it or eat 200 g of low-fat yogurt.

Snack

A glass of low-fat yogurt.

Do not rush to weigh yourself on the seventh day of healthy nutrition: as we have already mentioned, this plan is not designed to lose weight (although a small plumb line will probably not keep you waiting), but to better understand your body and try to eat according to the regimen. On Sunday, if not earlier, it will already be possible to notice the absence of discomfort after eating, obvious hunger during the day and the presence of sufficient vigor to not only work, but also actively spend the evenings.

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Dinner

Noodles with tofu and vegetables

Marinate 100 g of tofu in a mixture of sweet chili sauce and soy sauce (2 tablespoons each). Pour 100 g of rice noodles with boiling water for 3 minutes, drain and dry. Fry the diced tofu in a pan, add a glass of frozen vegetable mixture after 2 minutes and fry everything. Pour tofu with vegetables into a plate of noodles, chop a dozen cashew nuts.

Smoothie

From 1 banana, a glass of milk and a tablespoon of honey.

Photos: 1, 2, 3, 4, 5, 6, 7, 8 via Shutterstock

90,000 TOP 10 products for healthy and beautiful teeth

TOP 10 products for healthy and beautiful teeth

1. Hard vegetables and fruits (carrots, apples, cucumbers, beets)
Carrots, apples, cucumbers and beets contain many vitamins and microelements useful for teeth and gums, such as beta-carotene, B vitamins, D, E, K, C, PP, calcium, potassium, magnesium, sodium, phosphorus, iodine, fluorine, iron, cobalt and silver, which normalize blood circulation in the gums and supply calcium and phosphorus necessary for dental health.
Our teeth and gums have become accustomed to soft, processed foods and have ceased to function normally, resulting in plaque and poor circulation. Just a couple of tough vegetables or fruits a day – and your gums get a good massage, and your teeth get rid of deposits. In addition, these vegetables stimulate the production of saliva, constantly washing the mouth and reducing the number of germs and bacteria.

2. Greens (parsley, lettuce, onion, dill, celery)

The composition of greens contains vitamins of group B, E, A, C, PP, potassium, calcium, magnesium, iodine, sodium, phosphorus, iron, beta-carotene and folic acid, which are important not only for teeth, but also for the whole organism as a whole.Greens strengthen not only teeth, but also immunity in general, help to strengthen blood vessels, improve hematopoiesis and eliminate bleeding from the gums.
Parsley and onions have a natural antibacterial, refreshing and odor-destroying effect, their juice penetrates into hard-to-reach places, whitens teeth, removes plaque, strengthens and massages the gums.

3. Berries (currants, grapes, strawberries, cranberries)

Berries are rich in a unique combination of organic acids, pigments and pectins, contain vitamins PP, A, groups B, C, E, H, beta-carotene, calcium, magnesium, sodium, potassium, phosphorus, iron, iodine and fluorine.
The juice of some berries is recommended for the prevention of caries. For example, cranberry juice, due to its bactericidal effect, reduces the likelihood of tooth decay. It is believed that the components of berry juices block bacteria from accessing tooth enamel. Grapes can also be used in the prevention of tooth decay, because it contains a whole range of minerals and trace elements that have a beneficial effect on teeth and gums. In addition, grapes contain substances that block the vital activity of pathogenic microbes in the oral cavity.

4. Nuts (almonds, pine nuts, cashews)

Nuts contain all essential amino acids, polyunsaturated fatty acids, vitamins A, B, C, D, E, P, as well as potassium, calcium, magnesium, phosphorus and other mineral elements that determine their high nutritional value. In addition, cashew nuts contain a unique substance that can kill bacteria that destroy tooth enamel. It has antibacterial, antiseptic, tonic properties, relieves toothache.
Pine nut contains vanadium, which contributes to the development of bone tissue, phosphorus, which is involved in the formation and maintenance of teeth and bones and plays an important role in the activity of muscles and nerve cells, calcium, which is the main component of bones and teeth and is necessary for blood coagulation, cell integrity and cardiac activity.
Almonds contain substances that improve the condition of teeth and gums, in addition, it has an analgesic and antispasmodic effect.

5.Dairy products (cheese, cottage cheese, yoghurt)

In addition to calcium, potassium, magnesium and vitamins A, B and D, which are beneficial for our body as a whole, dairy products have a certain effect on teeth. So, yogurt reduces the amount of hydrogen sulfide, which is the main factor causing bad breath, quickly raises the pH level, and phosphates, calcium and casein help mineralize teeth.
Cheese can be considered an effective means of caries prevention, because it increases the calcium concentration in tooth enamel by 60% and increases the volume of saliva, which contains components that prevent the development of caries and gum inflammation.Curd contains proteins, lactic acid, iron and magnesium. It is well absorbed by the body, and the calcium and phosphorus salts that make up it are involved in the formation of bone tissue, nutrition of the nervous system and the formation of hemoglobin in the blood.

6. Citrus fruits (grapefruit, lime, orange)
Citrus fruits necessarily include potassium, calcium, magnesium, sodium, phosphorus, iron, vitamins of group B, E, C, PP, which are so necessary for the body. Citrus aromas not only tone up, improve mood, reduce drowsiness and increase attention and work capacity, but also have a beneficial effect on teeth and gums.For example, daily consumption of grapefruit can reduce bleeding gums and reduce the risk of inflammatory diseases of the mouth, and gum disease is the main cause of tooth loss.
It is also recommended to eat lime, which helps prevent tooth decay and contains many substances that are good for teeth and gums. Calcium and phosphorus, contained in lime, help the enamel to resist pathogenic microbes and caries, and the gums to improve the functioning of blood vessels and prevent bleeding.At the same time, lime contains organic acids, which, having a slight whitening effect, do not corrode enamel and do not destroy the natural microflora of the teeth and oral cavity. Vitamin C, abundant in oranges, supports a healthy collagen network in the gums, which prevents the development of many dental ailments by killing bacteria that cause tooth decay and inflammation of the gums.

7. Seafood (fish, shrimps)

From the point of view of dietetics, seafood is considered an almost ideal food, because they are rich in trace elements and vitamins, primarily calcium, phosphorus, fluorine, vitamins B1 and D, in the case of insufficient presence of which fragility of bone tissue, diseases of the teeth and gums appear.These elements promote gum health and promote proper tooth formation, improve complexion and hair health, and help the body to strengthen the immune system.
Shrimp contains calcium, thiamine, riboflavin, sodium, potassium, magnesium, phosphorus, iron and manganese, which are easily absorbed by the body. The high content of calcium and fluoride affects the prevention of diseases of the teeth and gums, because it is these minerals that serve as a source for the construction of bones, the growth and preservation of teeth, the prevention of plaque formation and the destruction of enamel.Almost every type of fish is rich in calcium, selenium and fluorine, but sea fish and other seafood are most valued, which, due to their high iodine and calcium content, provide anti-caries protection for the teeth.

8. Eggs (chicken, quail)
Chicken egg contains proteins, fats, carbohydrates, 12 essential vitamins and almost all trace elements. Its vitamin D is a source of phosphorus and helps prevent tooth decay, and eggshells are an ideal source of calcium that is easily absorbed by the body, while medications such as calcium chloride, gypsum and chalk are poorly absorbed.By consuming crushed quail eggshells, you can get rid of bleeding gums and make your teeth strong and healthy.

9. Honey

Everyone knows that honey is good for health, it is not only a powerful source of energy and a means of enhancing immunity, but also has a positive effect on dental health. There are especially many B and C vitamins in honey, honey has antibacterial properties, has a tonic and rejuvenating effect on the body, and chewing wax honeycombs helps to clean teeth and disinfect the oral cavity, effectively treats stomatitis and inflammation of mucous tissues.Propolis is used to treat periodontal disease, dental caries and gum disease, and according to scientists, it reduces the amount of enzymes that help bacteria attach to the surface of the tooth. In addition, about a hundred tooth protection elements have been found in propolis.

10. Drinks (tea, water)
Both black and green tea are very beneficial for teeth, due to the content of substances that stop the growth of bacteria. The antioxidant catechin in tea kills bacteria that cause tooth decay and bad breath, which means drinking a cup of tea after meals freshens breath and cleanses the oral cavity of bacteria, thereby protecting the gums and strengthening the teeth.
Clean drinking water enriched with fluoride also has a positive effect on dental health. Fluoridated water strengthens the enamel of the teeth and prevents caries, inhibits the formation and accumulation of soft dental plaque, suppresses the vital activity of microorganisms, which leads to a decrease in the accumulation of organic acids in the oral cavity.
All these products will have a positive effect not only on your teeth, but on the entire body as a whole. By consuming them daily, you saturate the body with vitamins and minerals that are beneficial to health.When your teeth and gums become strong and healthy, you will want to smile more often, which means that you are guaranteed a good mood and smiles in return!

Sattvic Diet – HiSoUR Cultural History

The Sattvic Diet is a food-based diet in Ayurveda and Yoga that contains the sattva quality (guna). In this system of dietary classification, foods that decrease the energy of the body are considered tamasic, while those that increase the energy of the body are considered rajasic.

The Sattvic diet should include food and eating habits that are “pure, necessary, natural, vital, energetic, pure, conscious, true, honest, wise.”

The Sattvic diet is a regimen that emphasizes seasonal foods, fruits, dairy products, nuts, seeds, oils, ripe vegetables, legumes, whole grains, and meat-free proteins. Some of the suggestions of the Sattvik diet, such as its relative emphasis on dairy products, are controversial.

The Sattvic diet is sometimes referred to as the yogic diet in modern literature. In ancient and medieval yoga literature, the concept discussed is Mitahara, which literally means “moderation in food.”

Causes
The goal of yoga is self-realization or moksha, in which the individual I or I-consciousness is freed from all connections by the three gunas. These three Huns or obligatory principles are emanations of the Cosmic Spirit of Saguna Brahma, who together create creation.The subtlest guna is sattva (pure guna: I am), the mobile guna is rajas (I), and the gross or static guna is tamas (I have done)). Every being in creation will be composed of a combination of these three gunas, whereby the distribution within a particular being depends on the stage of development in which he is.

In yoga philosophy it is assumed that union with the Cosmic Consciousness can occur only after he has brought the I-consciousness into the most subtle levels, where the subtlest guna (sattva) dominates.To facilitate this development towards the dominance of sattva, the yogi tries to organize life in such a way that thinking and action is directed towards purity as much as possible. This goal is facilitated if the external body (purity of the body and the environment) and internal (purity of blood, nervous system, body cells) are as free as possible from the external influences of rajas and tamas. The predominance of the influence of rajas would make the mind restless, impure and unconcentrated. A predominance of tamas would make someone lethargic, sleepy, or rude, for example, in arousing aggression, lust, or resentment.

According to yoga philosophy, the nature of the food consumed affects the purity of the body and mind. The principles of this diet are also applied in Ayurveda to restore or improve health. Illness according to this healing system will be caused by an imbalance of the guna in relation to the patient’s constitution.

Etymology
Sattvic comes from Sattva (सत्त्व), which is a Sanskrit word. Sattva is a complex concept in Indian philosophy used in many contexts, which means “pure, essential, natural, vital, energetic, pure, conscious, strong, courage, true, honest, wise, a rudiment of life.”

Sattva is one of the three gunas (quality, peculiarity, inclination, attribute, property). The other two qualities are considered Rajas (agitated, passionate, agile, emotional, fashionable) and Tamas (dark, destructive, spoiled, ignorant, outdated, inertial, immature, unnatural, weak, impure). The concept that is opposed and opposed to Sattva is Tamas.

Thus, the sattvic diet includes food and eating habits that are “pure, necessary, natural, vital, energy-carrying, pure, conscious, true, honest, wise.”

Ancient Literature
Yoga includes food recommendations. Śāṇḍilya Upanishad and Svātmārāma argue that Mitahara (eaten in moderation) is an important part of yoga practice. This is one of the Yamas (virtuous restraints). However, these texts do not mention the sattvic diet when discussing the yoga diet.

In a yoga dietary context, the virtue of Mitahara is one where the yogi is aware of the quantity and quality of the food and drink he or she consumes, takes neither too much nor too little, and suits his health condition and needs.

The application of the concept of Sattva and Tamas to food is a later and relatively new continuation of the Mitahara virtue in yoga literature. Verses 1.57 to 1.63 of the Pradipika Hatha Yoga teach that eating habits should not stimulate eating habits, and that the best diet is tasty, nutritious and cute, as well as sufficient to meet the needs of your body. He recommends “only eat when hungry” and “not overeat or eat to completely fill the stomach, but leave the fourth serving empty and fill three quarters with quality food and fresh water.”Verses 1.59 to 1.61 from Hathayoga Pradipika suggest a “mitahara” yoga regimen that avoids foods with excessive amounts of sour, salt, bitterness, oil, spice burns, unripe vegetables, fermented foods, or alcohol. The practice of Mitahara at Hathayoga Pradipika includes avoiding stagnant, unclean and tamasic foods and consuming fresh, vital and sattvic foods in moderation.

Sattvic food

Nuts, Seeds and Oils
Fresh nuts and seeds that have not been too roasted and salty are a good addition to a Sattvic diet in small portions.Choices include almonds (especially when soaked with water overnight and then peeled), hemp seeds, coconuts, pine nuts, walnuts (Akhrot), sesame seeds (til), pumpkin seeds, and flax seeds. Oils must be of good quality and cold pressed. Some options are olive oil, sesame oil, and flaxseed oil. Most oils should only be consumed raw, but some oils, such as butter, sesame oil, palm oil, and coconut oil, can be used in cooking.

Fruit
Fruit is the main part of the sattvic diet and all fruits are sattvic.

Dairy products
Milk must be obtained from an animal that has a spacious outdoor environment, abundant pasture for feeding, water for drinking, with love and care, and does not become pregnant. Milk can only be collected after the mother’s calves have had their share. Dairy products such as yogurt and cheese (paneer) must be made that day from the milk obtained that day. The oil should be fresh daily and moist; but ghee (clarified butter) can be supplied permanently and is great for cooking.Freshness is the key to dairy products. The milk that has recently been milked from a happy cow is still warm – it is nectar for a man and a woman. Milk that is not consumed fresh can be chilled for one to two weeks raw, but must be brought to a boil before being drunk and drunk while still hot / warm. Pasteurization, homogenization and the use of GMOs and pesticides are considered toxic to humans, as is the consumption of milk in cows that are poorly processed and consume cold milk.

Vegetables
The softest vegetables are considered sattvic. Spicy vegetables such as hot peppers, leeks, garlic and onions are excluded, as are gassing foods such as mushrooms (tamasiki, like all mushrooms) and potatoes. Some consider tomatoes, peppers, eggplant, and potatoes to be sattvic, but most consider the Allium family (garlic, onions, leeks, shallots) and mushroom (yeast, mold, and mushrooms) to be non-sattvic. The classification of whether something is sattvic or not is determined mainly by different schools of thought, and even then individually, depending on the understanding and needs of the practitioners.Sometimes the given nature of certain foods can be neutralized by careful preparation. The practice is to drink freshly prepared vegetable juices for their prana, live enzymes, and easy absorption.

Whole grains
Whole grains provide nutrition. Some of these include organic rice, whole wheat, pill, oatmeal, and barley. Sometimes the beans are lightly roasted before being cooked to remove some of their heavy quality. Yeast crisps are not recommended unless toasted.Wheat and other grains may germinate before cooking. Some preparations are kichari (brown or white basmati rice cooked with whole or crushed beans, ghee, and mild spices), keer (rice cooked with milk and sweetened), chapati (unmanned whole wheat flat bread), porridge (sometimes very watery and cooked with herbs), and “Biblical” bread (sprouted bread bread). Sometimes yogis will be quick from grains during special practice.

Legumes
Mung beans, lentils, yellow split peas, chickpeas, aduki beans, beans, organic tofu, and bean sprouts are considered sattwiches if well prepared.In general, the smaller the beans, the easier it is to digest. Drugs include cleavage, exfoliation, sanding, soaking, sprouting, cooking, and spices. Legumes combined with whole grains can offer a complete source of protein. Some yogis believe that mung beans are the only sattvic beans. The challenging food in the Ayurvedic diet includes yusha soups made from lentils.

Sweeteners
Most yogis use raw honey (often combined with a dairy product), a napkin, or raw sugar (unspecified).Others use alternative sweeteners such as stevia or stevia leaf. In some traditions, sugar and / or honey are excluded from the diet along with all other sweeteners.

Spices
Sattvic spices are herbs / leaves including basil (Tulsi) and coriander (Dhaniya in Hindi).

All other spices are considered either rajsik or tamksik. However, over time, some Hindu sects have tried to classify several spices as Sattwich. However, purists are considered irrelevant.

Spices in the new Sattvi list may include cardamom (Elaichi in Hindi), cinnamon (Dalchini in Hindi), cumin (Jeera in Hindi), fennel (Sonph in Hindi), fenugreek (Methi in Hindi), fresh ginger (Adrak in Hindi) and turmeric (Haldi in Hindi). Rajasic spices such as black pepper (Kaali-mirch in Hindi) and red pepper are usually excluded, but are sometimes used in small amounts, both to clear channels blocked by mucus and to combat tamas. Salt is good in strict moderation, but only unrefined salts like Himalayan salt or unbleached sea salt, not iodized salt.

Sattvic herbs
Other herbs are used to directly support sattva in the mind and meditation. These include ashwagandha, bakopa, calamus, gotu-kola, ginkgo, jatamansi, purnarnava, shatavari, saffron, shankhapushpi, tulsi, and rose.

Rajasic (stimulant) foods
Stimulant foods, also called hazy foods, volatile foods, or rajasic foods, are foods that often cause mental distress. They are not entirely beneficial, nor are they harmful to the body or mind.Foods that cannot be classified as sane or static are classified in this food group.

Some people feel that these foods evoke aggressive and dominant thoughts, especially towards others.

Stimulant foods energize and develop the makruura (navel) chakra and the body, but do not promote progress in the higher chakras.

Such products include: caffeinated beverages such as coffee, tea (black and green), cola drinks, energy drinks, brown or dark chocolate, ginkgo biloba, spicy foods, unfertilized eggs, and salt.

Tamasic (sedative) foods
Sedative foods, also called static foods or tamasic foods, are foods that, according to Yoga, are harmful to the mind or body. Harm to the mind includes anything that will lead to a more boring, less perfect state of consciousness. Personal injury includes any foods that can cause harmful stress to any physical organ, directly or indirectly (through any physical imbalance).

They are, however, sometimes needed in times of great physical stress and pain.They help numb pain and lower consciousness, allowing the body to repair itself. Such static products may be considered essential in times of war or great suffering.

Static foods stimulate and strengthen the lower two chakras, but will not help in the beneficial development of the higher chakras.