Becky, spinal cord injury, US: “The biggest thing for me is water. If I’m hydrated and my system is healthy then everything works like it should. I try and avoid grease and fried foods, and make sure to eat vegetables even though I’m not a huge fan of them!”
Becky is a Peristeen with Balloon catheter user (who received compensation from Coloplast to provide this information). Becky has not tried the new Peristeen Plus Transanal Irrigation system.
Know what you’re eating
To get a well-balanced diet, you need to eat a variety of different foods. But nutrition is complex and it can be hard to navigate the food jungle. To help you establish the foundation for combining a proper diet, we have gathered an overview of the seven main classes of nutrients that the body needs. These are; carbohydrates, fats, proteins, vitamins, minerals, fiber and water. It is important to consume these seven nutrients on a daily basis to build and maintain health.
Carbohydrates
Carbohydrates are our bodies’ fundamental source of energy. They are transformed into glucose, the ‘fuel’ that many of our organs use. There are simple carbohydrates (sugars in sweets, honey, refined flour, juice, sodas etc) and complex carbohydrates (wholegrain rice and pasta, wholegrain bread, potatoes, vegetables and fruit). A healthy diet is one where simple carbohydrates are very limited, and complex carbohydrates are present in abundance.
Fats
While many people still wrongly associate fat with unhealthy food, it is very rich in energy and should be part of any healthy diet. There are, however, different types of fats. The type of fat – and its quality – is just as important as the amount of it. Saturated fats and trans-fats are typically found in butter, whole-fat dairy products such as milk, cheese and cream, meat from ruminants (beef, goat, lamb) and fast food such as frozen pizzas. The intake of this type of fat, especially trans-fats, should be very limited as it can contribute to cardiovascular problems, including heart disease. Generally, people in Western societies eat more saturated fat than is recommended and, in many cases, it’s advisable to switch to low-fat dairy products and white meat such as poultry, and to replace butter with margarine.
Unsaturated fats contribute to several vital functions, including reducing and regulating the levels of LDL-cholesterol (popularly referred to as ‘bad cholesterol’). Unsaturated fats are most often found in vegetable oils (olive, rapeseed, sunflower), some fatty vegetables such as avocadoes, seeds and nuts (walnuts, flaxseed and chia seeds), and in fish products. Omega-3 and Omega-6 fatty acids are especially important for our health. Fish and marine products are typically rich in them, as are some seeds and walnuts. In a healthy diet, unsaturated fats should represent the vast majority of our fat intake whereas saturated fats should be strictly limited.
Protein
Protein is an important source of energy that helps our bodies build and repair the cells of our tissues and muscles. Protein should represent 10-20 percent of our total diet. Some segments of the population (elderly people especially) may require an even higher intake of protein to help maintain muscle tone. Animal products like meat, fish and eggs are very rich in protein, as are some vegetable products like beans, certain cereals (quinoa, oats), and nuts. Since some protein-rich products can also be rich in saturated fats (red meat and full-fat dairy and cheese), your choice of protein sources will also have an impact on the type of fat you eat. Beans, fish, lean meats and nuts will provide you with an optimal balance of protein and unsaturated healthy fats.
Vitamins and minerals
Vitamins and minerals are present in small amounts in the food we eat. Most people can get a sufficient intake by eating a varied diet with plenty of fruit and vegetables as well as moderate amounts of fish, meat and dairy products (which contain vitamins A, D and E, plus minerals such as Calcium). Some conditions and life stages require increased or decreased amounts of certain vitamins and mineral. Ask your healthcare professional for advice on whether you might need supplements.
Fibre
Fibre is an important type of complex carbohydrate as it contributes to the feeling of fullness, regulates blood sugar and cholesterol levels, and promotes bowel movements. Unlike other food components such as fats and proteins, fibre can’t be digested or absorbed by your body. Instead, it passes relatively intact through your digestive system. This increases the volume of your stool (which in turn stimulates contractions in the colon) and helps your stool to retain water, making it softer and easier to pass. Read more about fibre here. Fibre is found in food of plant origin such as fruit, vegetables (lentils and peas are especially rich), beans, seeds, wholegrain cereal and grains (wholegrain rice, pasta, bread, oats, and wheat).
Water and fluids
Water is almost everywhere in our body – inside our cells and circulating in our blood – and your body will obtain some of the water it needs each day from the food you eat. You will need to obtain the rest from drinking water or other fluids. Individual needs will be affected by things like physical activity and the climate you are in – you will need to drink more if you sweat due to sports or if you live in a hot climate and spend time outdoors. One rule of thumb is that an adult should drink at least 40 mL of water per kilogram of body weight, plus 500 mL. However, this can vary depending on your condition, so make sure to consult your healthcare professional for specific guidance.
It is recommended you drink water without any additives or sugar to both quench your thirst and meet your water needs. Coffee, tea, juice and sodas should only be drunk in moderation as they often contain high amounts of sugar or caffeine, which can cause you to lose more water than you gain. Alcoholic beverages should not count as source of liquid as the harmful effects of alcohol largely outweigh the benefit of the water they may contain.
