Healthy Eating Plan

Acid Reflux / Post Nasal Drip Prevention:
  • Last 2 hours before sleeping : water only – AFTER 8 PM
  • Use Gaviscon Advance – 10ml after any late night nibble
  • Drink > 1.5 litres of water a day
  • Limit tea/coffee intake (diuretic effect, weakens stomach valve)

Diet Recommendations:
  • Eating 3 meals a day is important
  • Whole wheat Pronutro / Jungle Oats / Weetbix / Eggs for breakfast
  • Salad / Low GI bread 2 slice sandwich for Lunch
  • STARVING is a bad thing – hence snack between meals
  • Dinner – 3 quarter of plate SALAD/VEGETABLES + fish/chicken/meat
  • Dessert – fruit salad + plain, full cream yoghurt
  • AVOID GAS / FIZZY drinks = 8 spoons of sugar per can
  • Thick juices not much better – rather apple / cranberry juice
  • Avoid sweets, biscuits, chocolates and especially pies, rotis, rice (incl. brown & basmati), pasta and potatoes (incl. chips)
Exercise:
  • SWEAT producing exertion 30 min, 3 x per week, increasing to 5 x per week later

 

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