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Dietician Blogs
Dietician Blogs
I am a registered dietitian in Calgary. Having been born and raised in Singapore, a multicultural nation, I have had the unique opportunity to be surrounded by different ethnic groups. After completion of my dietetics nutrition degree in Montreal, I worked as a diabetes educator in the capital city of Canada for several years before heading west to Calgary.
I believe that having well-balanced nutrition isn't just about getting nourishment from the food we eat, but also encompasses our social connection to cultural traditions and personal pleasures.
In this blog post, I look forward to sharing ways to power-up your liver health and begin on a journey towards a healthier life.
Why is eating well important when you have liver disease?
Your liver is essential for proper nutrition and health and acts like your body’s power station. It helps with digestion, storage, and supplying nutrients such as sugar, fat, protein, vitamins, and minerals. The liver does hundreds of different jobs in the body day in and day out.
Tips for eating well:
Enjoy a healthy balanced plate for each of your three meals.
Use The Balanced Food Plate to follow healthy food portions and choices. Try to fill 50% of your plate with vegetables and fruits, 25% with whole grains or starchy vegetables and 25% with protein-rich foods.
Drink water throughout the day.
Limit sugar, fat, unhealthy calories and salt.
Mediterranean Style
What is the Mediterranean Style of Eating?
The Mediterranean diet is a style of eating that includes foods often eaten in the countries around the Mediterranean Sea. Some of these countries are Spain, Italy, Greece, Turkey, Israel, Egypt, and Morocco.
The Mediterranean diet is not one single diet but varies by culture and region, maintaining a common theme of:
High Consumption
• Vegetables, fruits, cereals, nuts, legumes, unsaturated fat such as olive oil
Moderate Consumption
• Fish/seafood, poultry, eggs, dairy products
Reduced Consumption
• Red meat, processed meat, butter, added sugar
Is Mediterranean Style of Eating Good for My Liver Health?
Following a Mediterranean style of eating may help some people with fatty liver disease. That’s because this style of eating helps control our appetite and reduce portion sizes. It is also higher in nutrients like fibre, healthy fats, vitamins, minerals, and antioxidants while lower in unhealthy fats, red and processed meats, refined grains, and sugar.
Do you eat in the Mediterranean style?
Check Yes or No for each item below.
Each Yes is a Mediterranean style eating habit you already have.
If you’re ready to make changes, use the tips below to increase your Yes answers.
I eat 5 or more vegetables every day. ❑ Yes ❑ No
I eat 3 or more fruits throughout the day. ❑ Yes ❑ No
I eat whole grains (whole grain or whole wheat bread, cereal, pasta, or rice) every day. ❑ Yes ❑ No
I use olive oil for cooking and at the table. ❑ Yes ❑ No
I eat nuts, seeds, or avocado at least 3 times a week. ❑ Yes ❑ No
I eat beans, peas, or lentils at least 3 times a week. ❑ Yes ❑ No
I eat fish at least 3 times a week. ❑ Yes ❑ No
I enjoy at least one meal a day with friends or family. ❑ Yes ❑ No
Recipe of the Fall!
Recipe of the Fall!
As the fall months are upon us, a nicely prepared one-dish meal with harvest vegetables can also be healthy and well-balanced.
Simple One-Dish Vegetables, Tofu and Brown Rice Stir-fry
(makes 4 servings)
Credit Source: MealPractice
Ingredients:
1 cup of brown rice
2 cups of no salt vegetable broth
2 tablespoons vegetable oil, canola or olive
1 head of garlic, peeled and chopped thinly
1 medium red or yellow onion, cut into eighths
4 medium carrots, peeled and cut lengthwise
1 cup cauliflower, sliced 1 inch (2.5 cm)
1 cup broccoli, sliced 1 inch (2.5 cm)
1 package (350g) extra firm tofu, cut into ½ inch
Directions:
(1) Prepare a day before. Mix rice and vegetable broth in a medium pot. Turn high heat, bring to a boil. Cover with lid and reduce heat to low setting. Cook for 50 minutes. Remove from heat, set aside. After cooling, to frige overnight.
(2) In a large frying pan, add vegetable oil. Turn medium heat. Once oil is heated, add garlic and onion, stir fry for 3 to 4 minutes. Add carrots, cauliflower, broccoli and tofu, and stir-fry for 8 to 10 minutes, until vegetables become tender.
(3) Stir in the overnight rice and cook for another 5 to 6 minutes.
(4) Serve warm.
Additional recipe on Mediterranean Style of Eating to try!
Recipe of the Summer!
Recipe of the Summer!
As the summer months are upon us, a nicely prepared salad with an easy dressing can be a well-balanced meal. By making your own dressing, you can control the amount of fat and salt that you add, as well as the quality of ingredients.
Basil and Lemon Dressing
(makes 75ml or 1/3 cup)
The Busy Baker
Ingredients:
1 tablespoon fresh basil leaves, chopped
2 tablespoons garlic cloves, minced
2 tablespoons fresh lemon juice
½ teaspoon lemon peel, grated
1 tablespoon canola oil
2 tablespoons red wine (or white) vinegar
½ teaspoon freshly ground black pepper
Directions:
(1) Combine all ingredients in a small bowl and pour over salad.
(2) Mix well. Serve at room temperature.
For more information to learn how to manage your chronic condition or disease with our free programs and services to Albertans. Please visit the website Alberta Healthy Living Program| Alberta Health Services
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