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Learning what to eat

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Learning what to eat
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Nutrition is key!
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NutritionHeart

Go to MyPlate.gov food guide to see what meats, fruits, vegetables, grains and dairy you need to eat.  It is important to know what you are eating in order to eat better. 

What is water?
  • Necessary to hydrate the body
  • Examples: distilled, natural or spring water; also found in fruit juice, milk
What is a protein?
  • Nutrient found in food that helps build and repair muscle
  • Examples: meat and fish, cheese, yogurt, beans, peas, lentils, nuts
What is a carbohydrate?
  • Nutrient primarily produced by plants that is broken down by the body into sugar.  This sugar used as a source of energy by the body.  There are two types of carbohydrates:  simple and complex.
  • Simple carbs cause the blood sugar to spike and are digested more quickly by your body. Examples include candy, sugary drinks, syrup, table sugar, concentrated fruit juice, and products with added sugar like baked goods or some cereals.
  • Complex carbs raise blood sugar for longer and produce a more lasting elevation of energy because they are digested slowly by the by your body. Examples include brown rice, grains, flour, and potatoes.
What are fats?
  • Nutrient stored as a source of energy and a source of insulation in the body
  • Examples: Butter, oil and nuts
What is fiber?
  • Nutrient that assists food movement through the gut
  • Examples:  cereals, bread, bran, beans, fruits, and vegetables

Helpful Hints

Keep a food diary.  It is an excellent way to record how much you eat and drink.  For those who are required to record how much you drink, the below image is a helpful guide to record how. 

For those who have recently had weight loss surgery, or recent ostomy:

  • Drink fluids at least thirty minutes after meals
  • Sip beverages and avoid the use of a straw which increases swallowed air
  • Stop eating when feeling full
  • Avoid carbonated beverages and foods that produce flatulence, as this creates additional gas in pouch
Nutrition

Resources:

1 Bisch, S., Nelson, G., & Altman, A. (2019). Impact of Nutrition on Enhanced Recovery After Surgery

(ERAS) in Gynecologic Oncology. Nutrients, 11(5), 1088. https://doi.org/10.3390/nu11051088

2https://www.nih.org/documents/Wound-Healing_Nutrition-2021.pdf

3 Barchitta, M., Maugeri, A., Favara, G., Magnano San Lio, R., Evola, G., Agodi, A., & Basile, G. (2019).

Nutrition and Wound Healing: An Overview Focusing on the Beneficial Effects of Curcumin. International

journal of molecular sciences, 20(5), 1119. https://doi.org/10.3390/ijms20051119

4https://assets.aboutkidshealth.ca/akhassets/Fluid_measurements_EQUIP_ILL_EN.jpg?renditionid=21

5 Beitz JM. Pharmacologic Impact (aka "Breaking Bad") of Medications on Wound Healing and Wound Development: A Literature-based Overview. Ostomy Wound Manage. 2017 Mar;63(3):18-35. PMID: 28355136.