Healthy Eating and Parkinson’s Disease

Portions – FRUIT AND VEGETABLES

Vitamins  & minerals

Tips

·        4 per day or more if possible

·        Eat fruit and vegetables at each meal

·        Small bowl of salad

·        2 tablespoons of raw, cooked, frozen or canned veg

·        1 medium carrot

·        1 small glass (150ml 0 fruit juice

·        1 medium piece of fruit

·        2-3 tablespoons of fruit salad, stewed or canned fruit in own juice

·        ½ Grapefruit

·        2 plums

·        6 strawberries

·        1 cupful or handful of grapes cherries or berries

·        1 tablespoon dried fruit

·        2-3 tablespoons beans peas or lentils.

·        Vit C

·        Carotenes

·        Folate

·        Fibre

·        Some carbohydrate

·        Potassium

·         

·        Frozen can be as good as fresh

·        Do not store fresh fruit or veg for long periods

·        Do not soak veg

·        Cook veg for as short a time as possible, preferably steamed.

·        Make sure you have a variety of different coloured fruit and veg

Portions - CARBOHYDRATES

Main nutrients

Tips

·        Eat at least 6 portions per day

·        1 egg size potato

·        1 small pita or chapatti

·        1 Bagel

·        3 tablespoons breakfast cereal if in flakes

·        1 whole wheat cereal biscuit

·        2 tablespoons cooked rice, pasta, or noodles

·        2 tablespoons couscous or polenta

·        2 tablespoons uncooked oats or muesli

·        3 crackers or crisp breads

·        Carbohydrate

·        Fibres

·        Some calcium

·        Iron

·        Copper

·        B vitamins

·        Vitamin E

·        Choose a mixture of white and wholegrain breads and cereals

Meat fish and alternatives provide protein which is required for the structure, function, and regulation of the body's cells, tissues, and organs.

Portions – PROTEIN (MEAT, FISH)

Main nutrients

Tips

·        Have 2-3 portions per day

·        Quorn 75-100g 3-4 oz

·        Tofu 75-100g 3-4 oz

·        2-4oz (50-100g) red meat, poultry or oily fish

·        4-6oz white fish

·        1-2 eggs

·        3 tablespoons peas beans or lentils

·        2 tablespoons peanut butter or nuts

·        Protein

·        Iron

·        B Vits

·        Vit D

·        Zinc

·        Magnesium

·        Selenium

·        Copper

·        Omega-3 fish oils

·        Choose lean meat

·        Eat fish 2-3 times per week, mackerel, sardines or salmon

·        Drain fat from roasted meat

Milk and dairy foods - at least 3 per day and more if you have or are at risk of osteoporosis or are Coeliac

Portions – MILK, DAIRY FOODS

Main nutrients

Tips

·        At least 3 per day and more if you have or are at risk of osteoporosis and are Coeliac

·        1/3 pint (200ml) semi skimmed milk

·        Small (6oz, 150g)

·        Pot yoghurt or fromage frais

·        1oz925g) matchbox size hard cheese

·        Small pot (4oz, 100g) cottage cheese

·        Calcium

·        Protein

·        Vit B112

·        Vit B 2

·        Vit A& D

·        Zinc

·        Choose semi skimmed or skimmed milk

·        Choose low fat cheeses and yoghurts

·        Try Soya substitutes fortified with calcium

·        Grate cheese rather then using chunks its goes farther.

Fats & sugars Try to avoid having foods high in sugar and saturated fat. Some oil is desirable and beneficial in the diet so try to monounsaturated oil (e.g. olive oil) or polyunsaturated oil (e.g. sunflower) in cooking. Beneficial omega 3 and 6 oils can be included in the diet using a variety of oily fish and oils, flax, pumpkin, walnut and hemp are a few examples.