Crohn’s Disease & Ulcerative Colitis nutrition tool-kit · 2020-06-16 · Crohn’s disease and...
Transcript of Crohn’s Disease & Ulcerative Colitis nutrition tool-kit · 2020-06-16 · Crohn’s disease and...
nutritiontool-kit
Crohn’s Disease & Ulcerative Colitis
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flare-friendly shopping listCrohn’s disease and ulcerative colitis
Navigating the grocery aisles may seem overwhelming, especially during a flare, but we’re here to help!
Below you’ll find some flare-friendly foods, no matter what section you’re shopping in.
–––– Fruit ––––
Avocado
Cantaloupe
Honeydew melon
Mango
Papaya
Ripe bananas
Watermelon
–––– Vegetables ––––
Asparagus
Carrots
Green beans
Summer squash
Sweet potatoes
White potatoes
Zucchini
Canned fruit packed in 100% juice or water (peaches, pears, etc.)
Low-sodium canned vegetables
Canned tuna or salmon packed in water
Low-sodium chicken or beef broth
Low-sodium vegetable broth
Low-sodium vegetable-based soups
Low-fat (1%) or skim milk (if well tolerated)
Lactose-free milk
Low-fat or non-fat yogurt (if well tolerated)
Hard cheese (cheddar, parmesan)
Plant-based milk alternative fortified with calcium and vitamin D (soy, nut, rice)
Yogurt alternatives (soy, nut, rice)
Produce
Canned Goods
Reduced-sodium frozen vegetables
Frozen fruit without added sugar
Frozen boneless, skinless chicken breasts
Frozen fish fillets or shellfish
Frozen foods (without added sauces, additives, or breading)
Dairy
Omega-3 rich fish (salmon, mackerel, herring)
Shellfish
White meat poultry
Lean beef
Pork tenderloin
Eggs
Smooth nut/seed butters (peanut, cashew, almond, sunflower seed)
Peanut butter powder
Tofu
Lean Protein Foods
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flare-friendly shopping listCrohn’s disease and ulcerative colitis
White rice
White pasta
White bread (sourdough, French, potato, etc.)
Flour tortillas
Waffles or pancakes (not whole grain)
Quick oats
Polenta
Cream of Wheat®
Low-fiber (<1 g/serving) breakfast cereals:
Rice Krispies®, Special K®, Corn Flakes®
White English muffins
White pita bread
Plant-based oils: canola, olive, grapeseed
Plant-based buttery spreads
Seedless jams and jellies
Fruit butters: apple, pumpkin, pear
Grains & Starches Oils, Spreads, Sauces
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foods to stock your pantryCrohn’s disease and ulcerative colitis
Give your eating habits a fresh start by stocking the pantry with symptom-friendly foods. Foods on this list
can be eaten now, but also have a long shelf life so you can be prepared if a flare-up suddenly hits.
White Rice
White Pasta
Cream of Wheat®
Plain Crackers
Quick, Rolled Oats
Plain, Low-Sugar Cereals (Kix®, Rice Krispies®, Rice Chex®, Cheerios®, Special K®)
Gluten Free Products if Gluten Intolerant
Cinnamon
Turmeric
Basil
Oregano
Rosemary
Italian Seasoning
Garlic
Onion
Fruit Juice (without pulp)
Canned Fruit (packed in 100% juice or water)
Fruit Cups (packed in 100% juice or water)
Canned, Reduced Sodium Vegetables (green beans & carrots)
Potatoes
Pasta Sauce
Vegetable Stock
Vegetable Juice (without pulp)
Tuna Fish (cans or pouches)
Salmon (cans or pouches)
Chicken or Beef Stock
Smooth Nut Butters
Peanut Butter Powder
Low-Sugar Sports Beverages
Water
Decaf Coffee
Caffeine-Free Tea
Shelf-Stable Milk Alternatives
Grains Herbs & Spices (powder form)
Fruits
Vegetables
Protein
Beverages
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eat this, not thatCrohn’s disease and ulcerative colitis
Eat This Not ThatGroup
Fruits
• Canned, soft, pureed or well-cooked fruits• Fruit juice without pulp• Easily digested fruits with less insoluble fiber
(applesauce, melons, ripe bananas)• Peeled apple• Tropical fruits, such as mango, papaya, and
pineapple, if well tolerated
• Canned cherries • Dried fruit, including raisins• Fruits with added sugar• Fruit juice with pulp• Prune juice• Fruit skin• Fruits with higher fiber content (oranges, pears)• Fruits with small seeds (blackberries, strawberries, kiwi)
Vegetables
• Easily digested vegetables, cooked and/or without skin (asparagus tips, white and sweet potatoes, avocado, carrots, green beans, mushrooms, summer squash, zucchini)
• Cooked, pureed vegetables• Canned vegetables• Vegetable stock• Vegetable juice
• Vegetables that are gas-producing (broccoli, cabbage, onions, Brussels sprouts)
• Vegetables that have tough skin (cucumbers)• High-fiber vegetables (peas, corn, beans, lentils)• Raw, leafy greens
Grains/Starches
• Refined white flour products* (bread, bagels, rolls, crackers, cereals, pasta)
• Cream of Wheat®*• Grits (fine-ground)• Oatmeal, potato, French, sourdough breads*• White rice • Cold and hot cereals made from white or refined flour*• Flour tortillas*• Waffles and pancakes*• Quick oats• Polenta• English muffins*• Saltine crackers*• Rice crackers
• Grains with seeds and nuts• Whole grain bread*• Brown rice• Whole wheat pasta*• Whole grain and high-fiber cereals*• Whole grain crackers*• Popcorn• Gluten containing foods, if gluten intolerant
Protein
• Lean, tender protein sources (beef, fish, poultry, eggs)• Smooth nut/seed butters (peanut, almond, cashew,
sunflower seed)• Tofu
• Whole seeds and nuts• Dried beans• Tough, high-fat, or processed meats• Fried meats• Spicy meats (sausage)• Chunky nut butters
* Contains gluten | ∞ Contains lactose
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eat this, not thatCrohn’s disease and ulcerative colitis
* Contains gluten | ∞ Contains lactose
Dairy
• Low-fat or skim milk ∞ (if well tolerated) • Lactose-free milk• Low-fat or fat-free yogurt ∞ (if well tolerated) • Hard cheeses (cheddar, Swiss, parmesan) • Cottage cheese ∞ • Kefir ∞• Plant-based milk alternatives (soy, nut, rice) • Plant-based yogurt alternatives
• Full-fat dairy products ∞• Cream ∞• Half-and-half ∞• Sour cream ∞• Ice cream ∞
• Lactose containing foods, if lactose intolerant • Butter
Beverages
• Water • 100% juice without pulp (dilute with water)• Low-sugar sports drinks • Vegetable juice• Caffeine-free tea • Decaffeinated coffee• Rehydration beverages (Pedialyte®)
• Caffeinated beverages • Ice cold drinks• Sugar sweetened beverages • Alcohol • Sugary juices • Carbonated beverages
Eat This Not ThatGroup
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food and symptom tracker
Date and Time SymptomsFood Eaten
EggsEggs are an excellent source of lean protein, which is important for healing.
1 Tbsp Olive Oil
1 1/2 Cup Zucchini, peeled and finely diced
1 Cup Red Bell Pepper, finely diced
1/2 Tsp Garlic Powder
6 Eggs, lightly beaten
1/2 Cup Shredded Sharp Cheddar Cheese, divided
1 Pinch Salt & Pepper to taste
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Ingredients
Allergen Swap
9 Servings 40-45 Mins Total Cook Time Allergens: Egg, Dairy
Egg Substitutes No egg substitution for this recipe
Dairy Substitutes Non-Dairy Cheese Alternative
Nourishment Note!
ZucchiniZucchini provides B vitamins that can help to increase energy levels.
Red PepperRed pepper provides folic acid, a nutrient that may help to grow new and healthy cells.
Mini Vegetable Omelets
20 MinPrep Time
20-25 MinCook Time
9Servings
108 Calories 8g Fat 2g Carbs 6g Protein
Breakfast
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Preheat OvenPreheat oven to 350°F. Coat 9 standard muffin cups with nonstick cooking spray.
Sauté VegetablesIn a large nonstick skillet, heat oil over medium-high heat. Add zucchini, bell pepper and garlic powder. Sauté 5 minutes or until vegetables are tender. Remove from heat; season with salt and pepper to taste. Spoon vegetables evenly into muffin cups.
Prep Egg BatterWhisk eggs in a bowl. Add ¼ cup of the cheese, and salt and pepper to taste. Pour egg mixture over vegetables in muffin cups until cups are three-fourths full. Sprinkle remaining ¼ cup cheese evenly over each cup.
BakeBake 20-25 minutes or until eggs appear golden in color and set.
Serve & EnjoyOnce muffins are fully cooked, remove from oven and serve warm.
Muffin Tins
Cooking Spray
Non-Stick Skillet
Kitchen Knife
Bowl
Measuring Cups
Measuring Spoons
Whisk
Spoon
Instructions What You’ll Need
8 Slices of Bread
1/3 Cup Apple Butter
¼ Cup Light Mayonnaise
½ lb. Deli-Sliced, All-Natural Turkey Breast
4 (1 oz) Slices Havarti Cheese
1 Large Apple (peeled, cored, and thinly sliced)
1 Dash Salt & Pepper
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Ingredients
4 Servings 10 Mins Total Time Allergens: Egg, Dairy, Gluten
Allergen Swap
Gluten Substitutes Gluten-Free Bread
Egg Substitutes No egg substitution for this recipe
Dairy Substitutes Non-Dairy Cheese Alternative
ApplesPeeled apples provide healthy, easy to digest soluble fiber important for gut health.
Nourishment Note!
Lean Turkey BreastLean turkey breast is an excellent source of protein.
Havarti CheeseHavarti cheese provides calcium, an important mineral for those with Crohn’s disease and ulcerative colitis.
Turkey & Apple Butter Sandwich
10 MinPrep Time
0 MinCook Time
4Servings
428 Calories 17g Fat 46g Carbs 22g Protein
Lunch
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Mix Apple Butter and MayoPlace bread on a work surface or cutting board. In a small bowl, combine apple butter and light mayonnaise. Spread evenly on bread slices.
Make SandwichTop 4 bread slices with 2 oz. turkey, 1 cheese slice, and apple slices. Season with salt and pepper, and top with another slice of bread.
Serve & Enjoy!Cut each sandwich in half, serve and enjoy!
Cutting Board
Kitchen Knife
Small Bowl
Butter Knife
Instructions What You’ll Need
½ Tsp Ground Turmeric
½ Tsp Ground Ginger
½ Tsp Ground Cumin
½ Tsp Ground Mustard
¼ Tsp Salt
1 Tbsp Extra Virgin Olive Oil
4, 4 Oz Pieces Salmon (wild caught if possible)
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4 Servings 20 Mins Total Cook Time
Ingredients
TurmericTurmeric is a spice that contains high amounts of antioxidants. Antioxidants may help to lower inflammation within the body.
Nourishment Note!
Olive OilOlive oil contains monounsaturated fats. This type of fat may help to reduce inflammation associated with Crohn’s disease and ulcerative colitis.
SalmonSalmon contains omega-3 fatty acids. These types of fats are important for heart and brain health, as well as reducing inflammation in the body.
Pan Seared Turmeric Salmon
10 MinPrep Time
10 MinCook Time
4Servings
298 Calories 20g Fat 0g Carbs 26g Protein
Dinner
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Mix SpicesIn a bowl, mix together the turmeric, ginger, cumin, mustard, and salt.
Prepare Salmon FilletsSeason salmon fillets with the spice mixture.
Cook FilletsIn a skillet, heat oil on medium-high heat. Place salmon fillets skin side up in pan. After cooking for 5 minutes, flip the salmon
Check For DonenessCook another 5 minutes or until salmon is opaque and flakes easily with a fork.
Serve & EnjoyOnce salmon is fully cooked, plate fillets and enjoy!
Measuring Spoons
Mixing Bowl
Spoon
Skillet
Tongs
Instructions What You’ll Need
1/3 Cup Canola Oil
½ Cup Honey
2 Eggs
1 Cup Bananas (ripe) and mashed
¼ Cup Milk
1 Tsp Baking Soda
1 ½ Tsp Vanilla
½ Tsp Salt
1 Tsp Cinnamon
1 ¾ Cup Old Fashioned Oats
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4 Servings
Ingredients
20 Mins Total Cook Time
Allergen Swap
Egg Substitutes Egg Alternative
Dairy Substitutes Dairy-Free Milk Alternative
BananasBananas bind water, lessening diarrhea. This makes them a great flare-friendly food.
Nourishment Note!
CinnamonCinnamon may help to lower inflammation in your body.
OatsOat flour provides a gluten-free source of soluble fiber, an important nutrient for gut health.
Healthy Banana Bread
15 MinPrep Time
55 MinCook Time
8Servings
259 Calories 12g Fat 36g Carbs 4g Protein
Snack
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Prep Pan & Preheat OvenPreheat oven to 325°F, and grease a 9x5-inch loaf pan with cooking spray.
Prep OatsPlace oats in a blender, food processor, or coffee mill and grind to a flour-like consistency.
Mix IngredientsIn a large bowl, mix together the oil and honey, add the eggs and beat well. Whisk in the mashed banana and milk. Blend together the baking soda, vanilla, salt, and cinnamon. Finally, mix in the oats until just combined.
BakePour batter into loaf pan and sprinkle with additional cinnamon. Bake for 50-60 minutes or until a toothpick inserted in the middle comes out clean.
Serve & EnjoyOnce fully cooked, remove from oven and set to cool. Once cooled, slice banana bread and enjoy.
Cooking Spray
Blender, Food Processor, or Coffee Mill
9x5 Inch Loaf Pan
Measuring Cups
Measuring Spoons
Large Mixing Bowl
Mixing Spoon
Whisk
Instructions What You’ll Need