Healthy eating is important for everyone, but for people with metabolic disorders such as phenylketonuria (PKU), following a balanced low-protein diet is essential.

Here are 10 practical tips to help you stay healthy and get the most from your diet.

1. Eat Colourfully - Vary Your Diet

Choose a wide variety of foods from different groups to ensure you get all the nutrients you need. Eat plenty of low-protein fruits and vegetables, and limit foods high in sugar, fat, or salt. This keeps your meals more interesting, enjoyable, and nutritious.

2. Don’t Skip Meals – Eat Regularly

It’s tempting to skip meals, but doing so can lead to poor eating habits or energy dips. Aim for three balanced meals a day with small snacks between meals to help keep your energy levels steady.

3. Watch Portion Sizes – Eat Mindfully

A varied diet is important, but so is portion control. Eat slowly, drink plenty of water, and wait 20 minutes after your meal before deciding if you’re still hungry.

4. Take Your Protein Substitute – It’s Essential

If prescribed by your dietitian, take your protein substitute every day as recommended. It provides the nutrients your body needs to stay healthy, helps you feel full, and supports stable phenylalanine levels.

5. Choose Drinks Wisely

Avoid sugary drinks such as fizzy soft drinks, which are high in calories and sugar. Choose water, adding a slice of fruit for extra flavour, or diluted fruit juice in moderation. Always check drinks for aspartame (E951), which must be avoided in PKU.

6. Snack Smart

Snacks can be helpful when chosen carefully. Avoid processed snacks like crisps or sweets that are high in calories and fat. Opt instead for fruit, low-protein crackers, or vegetable sticks with a healthy dip.

7. Cook Healthily

The way you cook matters. Instead of frying, choose boiling, steaming, grilling, or baking. These methods reduce unnecessary fats and keep your meals lighter and healthier.

8. Make Healthier Swaps

Replacing high-fat or high-sugar foods with healthier options helps manage your energy and weight more effectively.

9. Plan Your Meals

Plan your meals and shopping list each week to avoid making quick, unhealthy choices. Preparing meals in advance and freezing them can save time on busy days and help you stick to your diet.

10. Keep Active

Exercise is important for overall health. Alongside a balanced diet, regular activity helps you maintain a healthy weight and boost energy. Talk to your dietitian or metabolic team for advice on exercise suitable for your needs