Healthy eating is essential for everyone, but for people with metabolic disorders, like PKU, following a good diet is even more important. Here are 10 practical tips to boost your health and get the most out of your low-protein diet.
1. Eat colourful: vary your diet
Maintain a varied diet by choosing foods from different groups. This helps you get the necessary nutrients. Eat plenty of low-protein fruits and vegetables, and limit the consumption of high-sugar, high-fat, and processed foods. This not only makes your meals more interesting, but also more nutritious.
2. Don't skip meals: eat regularly
It's tempting to skip meals, but this can lead to unhealthy eating habits. Instead, eat regularly and make sure you have a balanced breakfast, lunch and dinner. Small snacks mid-morning and afternoon can help keep your energy up.
3. Think about portion sizes: eat mindfully
It is important not only to eat a varied diet, but also to keep an eye on the portion size. Reduce the portions of your main meals and drink plenty of water. Wait 20 minutes after your meal before considering eating more to check if you're still hungry.
Top tip:
Keeping a food diary helps you stay mindful of what you're eating and allows you to better manage your diet. This also makes it easier to discuss your nutritional intake with your healthcare team.
4. Win for your health: use your protein substitute
If your dietitian prescribes a protein substitute, take it daily as recommended. Your protein substitute provides important nutrients that help you maintain your energy levels and feel full. This makes it easier to follow your diet properly.
5. Choose your drinks wisely: watch the calories
Avoid sugary drinks such as soda, which are high in calories and sugar. Instead, opt for water, possibly with a slice of fruit for extra flavor. Also keep an eye out for fruit juices, which often contain hidden sugars. Choosing water as your main beverage can help you better manage your calorie intake.
6. Snack wisely: choose healthy snacks
Snacking can be your friend or foe, depending on your choices. Avoid processed snacks such as chips or candy, which are high in unhealthy calories. Instead, opt for fruit, low-protein crackers, or veggies with a healthy dip.
7. Healthy cooking methods: avoid frying
The way you prepare your meals makes a big difference to your health. Instead of frying, opt for healthier cooking methods such as boiling, steaming, grilling, or baking. This will help you avoid unnecessary fats and calories.
8. Replace sugar and fats: make healthier choices
There are many alternatives to high-fat and sugary products that can help you reduce your calorie intake. For example, use low-fat margarine or low-fat mayonnaise instead of 'full fats'. Just pay attention to the label to make sure you're not consuming ingredients like aspartame.
9. Plan your meals: be prepared
At the beginning of each week, make a meal plan and make a shopping list. This ensures that you are not tempted to make unhealthy choices. You can also prepare meals in advance and freeze them for busy days.
10. Exercise regularly: keep your body active
Exercise is essential for a healthy lifestyle. In addition to a good diet, exercise helps you maintain your weight and improve your energy. Talk to your dietitian for advice on suitable exercise to suit your PKU diet.
