Dietician's Corner

Maintaining a healthy and balanced diet is important for everyone. Unfortunately when we develop digestive problems it can become a challenge to do this. Below are some tips to help you with meal planning. Feel free to download our GI grocery list and a blank meal planner to help you! If you have specific questions about how diet affects your digestive problem, please contact our center to make an appointment with our dietician, Bethany Doerfler.

• Healthy Breakfast Ideas
• Healthy Lunch/Dinner Ideas
• Snack Ideas
• Grocery List
• Blank Meal Planner

SWEET

• Low fat cottage cheese (4oz individual pack) with:
  - an individual fruit cup (no sugar added)
  - cinnamon and splenda

• Pack of low sugar oatmeal
• Yogurt (Stonyfield Farms or Okios Greek Yogurt = 120-150 calories):
  - yogurt and 1 tablespoon nuts
  - yogurt and 1 tablespoon of bran cereal
  - yogurt and a handful of berries
  - yogurt and Vitamuffin (80calories)

• Applesauce (no sugar added)
• Banana
• Drinkable light low fat yogurt (Dannon Light n' Fit Smoothies)
• Low fat pudding with Cool Whip(Jello pudding cups = 60calories)
• Sugar Free Jell-O cups with Cool Whip
• Orville Redenbacher mini bags of popcorn (100 calories)
• www.cocoavia.com chocolate bars (80-100 calories)
• Pear or apple with Laughing Cow Cheese Light (1 wedge = 35 calories)
• Apple with 2 Tbsp of Better N’ Peanut Butter (2TBSP = 100 calories)
• Fiber One Chewy Bars (Oats and Peanut Butter OR Oats and Chocolate = 140-150 calories)
• 100 calorie pack varieties
• Nature Valley Fruit Crisps – Cinnamon Apple (1 pouch = 50 calories)

SALTY

• Low Sodium V8 (4 or 8oz)
• Artichoke hearts out of the can
• String Cheese (Sargento Light = 50calories)
• Whole Grain English Muffin (1/2) and 1 slice low fat cheese (veggie slices = 35-40 calories)
• La Tortilla Factory whole grain tortilla or whole grain pita (1) and 2 tablespoons hummus (Oasis roasted red pepper hummus = 25 calories for 2 TBSP)
• Low Fat Cottage cheese (4 oz serving) with fresh tomatoes
• Jicama slices with lime
• Peapods
• Grape tomatoes
• Edamame
• Soynuts (handful)
• Unsalted nuts (walnuts, cashews, almonds, pepitas) a handful ¼ c = 220 calories
• Peeled cucumbers with Laughing Cow Cheese Light
• Reduced Fat Triscuits or All Bran Crackers (18 = 120 calories) with Laughing Cow Cheese Light
• Mini carrots and/or celery with low fat dressing
• Whole grain crackers (RyKrisp, Wasa, Rice Cakes) with Laughing Cow Light and/or turkey slices, tomato/cucumber/mustard

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