We’re all familiar with the saying ‘an apple a day keeps the doctor away’.
For many, healthy eating is a pattern, a habit, something we incorporate over days, weeks and months. It’s an important step towards having a healthy and happy lifestyle – particularly if you have been unwell with a flare-up or are trying to prevent catching any bugs.
Dr Hayley Scott, research dietitian for the Priority Research Centre for Healthy Lungs and lecturer in human nutrition at the University of Newcastle, said the food you eat gives you the nutrients and energy you need to breathe and can help your body to heal.
“Having a lung condition can make it difficult to prepare meals sometimes, between the fatigue and breathlessness, however you’ll be surprised at how easy it is to make some small changes that can improve your health,” Hayley said.
“There are a few things to take into consideration, and eating enough food and choosing nutritious and easy to prepare snacks is key. It might even help to eat six smaller meals each day, rather than three larger meals,” she said.
“When planning your meals, choose those that only need a few ingredients and have short prep times, making sure you avoid foods that are highly processed or fried.
“Sometimes cooking may only be realistic a few days a week, which is completely normal. On the other days try to purchase food that is already prepared such as rotisserie chicken from the supermarket along with some frozen vegetables.
“When you don’t really feel up to preparing food, have ready-to-eat meals and snacks handy.”
Snacks could be yoghurt, baked beans, canned fish, cheese and crackers, fresh boiled eggs, dried fruit and nuts. Whole foods, such as fruit and vegetables, that are ready-to-eat in their natural form like apples, bananas, carrots or cucumbers, are also a great option. They can be grabbed easily from a fully stocked fruit bowl and go well with healthy dips which are easy to find in your fridge.
Hayley said, there are also a number of meal services out there which are quite economical. Meals on Wheels provide a three-course meal for about $7 – $10. Alternatively ready prepared meals can also be provided by a number of private companies including Lite n’ Easy and Tender Loving Cuisine.
“You may also find that your energy levels vary throughout the day. If you feel like you have more energy at say 4:30pm rather than 6:00pm, consider switching your meal time to 4:30pm,” she said.
“Eating your big meal when your energy levels are highest is less taxing on your body and may make it easier for you to get through the meal.”
Lung Foundation Australia’s Respiratory Care Nurse can help you with tips and advice. Book a call today by calling our freecall Information and Support Centre on 1800 654 301.
This recipe is great for everyone because you can adapt the toppings to make your own combination with your favourite options.
500g jar of tomato paste
1 ½ tablespoons dried oregano
2 garlic cloves, finely chopped
4-6 wholemeal flatbread rounds
Rocket leaves, to serve
Option 1: Veggie-lovers topping
1 zucchini, sliced
¼ cup (40g) sun-dried tomatoes
¼ cup (40g) kalamata olives, pitted and halved
½ cup (75g) cherry tomatoes, halved
2 button mushrooms, sliced
2 cups (250g) shredded mozzarella cheese
Option 2: Sweet pumpkin topping
¼ cup chopped pumpkin
¼ red onion, sliced
2 tablespoons pine nuts
cup (50g) crumbled feta cheese (add after cooking)
- Preheat the oven to 180°C (350°F).
- Mix the tomato paste with the oregano and garlic. Spread the tomato paste evenly on one side of each flatbread round.
- Add your preferred toppings. Bake for 10 minutes until golden brown. Add the feta cheese if using, and serve with the rocket leaves scattered over the top or on the side as a salad.
Source: Medibank, medibank.com.au/livebetter/be-magazine/category/food/