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1 2008 High Energy, High Protein, Low Fiber Guidelines

2 Registered Trade Mark

3 High Energy, High Protein, Low Fibre Guidelines Eating well, even though you may not feel hungry, is an important part of taking care of yourself. Choosing foods high in energy (calories) and protein will give you the nutrition you need to help you feel stronger. Fibre is the part of the plant that your body cannot digest. It is found in whole grain breads and cereals, nuts, seeds, legumes, fruits and vegetables. You need a special diet that is low in fibre. Read the Nutrition Facts table on food labels to help you choose foods low in fibre and high in energy (calories) and protein. Use the tips below to add more energy (calories) and protein to low fibre foods. Low Fibre Foods to Choose Vegetables Well cooked vegetables (except broccoli, corn, peas, spinach) Tomato and vegetable juices Cooked white and sweet potato (without the skin) Ways to Add Energy and Protein Sprinkle cheese on hot vegetables. Use extra butter, margarine or gravy on cooked vegetables and potatoes. Add plain yogurt or sour cream to cooked vegetables. Brown sugar can be added to cooked vegetables. To mashed potatoes add plain yogurt, mashed cooked egg, sour cream or high protein milk* (see recipes). 1

4 Low Fibre Foods to Choose Fruits Canned fruit Ripe banana Pulp-free fruit juices Grain Products Plain white and light rye bread, rolls and bagels Baked goods made with white flour Ways to Add Energy and Protein Enjoy a dish of canned fruit or sliced bananas with high protein milk*, cream, cottage cheese, whipped cream, ice cream, frozen yogurt, sherbet or yogurt. Spread breads, crackers and cookies with butter or margarine, honey, jelly, flavoured yogurt, cream cheese, peanut butter or yogurt cheese (see recipes). Add extra mayonnaise to your sandwiches. Olive oil can be used as a dip for low fibre breads. Enjoy with a little balsamic vinegar. Refined, cooked or dry cereals that have 2 grams of fibre or less per serving - Cream of wheat - Quick cooking oatmeal - Cornflakes - Puffed rice - Cheerios - Special K - Rice Krispies Pasta made from white flour To cereals add canned fruit or bananas, high protein milk*, cream or yogurt. Add honey, sugar or maple syrup. Make hot cereal with high protein milk* (instead of water). To pasta add tomato sauce with meat or poultry, cooked vegetables and cheese. 2

5 Low Fibre Foods to Choose White rice Ways to Add Energy and Protein Plain yogurt or sour cream added to tomato sauce makes a creamier texture. Add extra margarine, butter, grated cheese, cottage cheese, cream and high protein milk* to pasta sauces and rice dishes. Cook rice in vegetable juice. Milk and Alternatives Homogenized or 2% milk Soy milk Evaporated milk Skim milk powder High protein milk* (see recipes) Chocolate milk Cottage cheese Cheese Yogurt cheese (see recipe) Add chocolate or other flavoured syrups to milk. Add cream to hot chocolate. Top with marshmallows. Enjoy a milkshake. See recipes. Skim milk powder can be added to cold foods like milkshakes, yogurt, puddings and custard, and to hot foods like casseroles, meatloaf, pancake batter, sauces, mashed potato, soups, gravies, ground meats and cooked cereal. Add cottage cheese to canned fruit, eggs, pancake batter, casseroles, pasta and cooked vegetables. Add cheese to eggs, casseroles, soups, pasta, sandwiches, sauces, cooked vegetables, and on breads, crackers and plain muffins. 3

6 Low Fibre Foods to Choose Milk and Alternatives Plain or flavoured yogurt (without nuts, seeds or dried fruit) Pudding or custard Meat and Alternatives All meat, fish, poultry Eggs Smooth peanut butter Tofu Ways to Add Energy and Protein To yogurt add skim milk powder, sliced bananas or canned fruit in heavy syrup. Puddings and custard can be made with high protein milk*. Use honey or syrup as a glaze for baking or barbequing. Dip meat, fish or poultry in egg and high protein milk * and roll in bread or cracker crumbs before baking. Serve meat, fish, and poultry with cream sauce or gravy. Add extra butter, margarine or oil in cooking. Add well cooked eggs to casseroles, sandwiches and pasta and rice dishes made with low fibre ingredients. Add extra meat, fish or poultry to soups and stews. To scrambled eggs, add cream cheese. Tofu can be added to soups, chowders, casseroles and pasta dishes. It can also be used in high protein drinks. 4

7 If your appetite is poor, eat 6 to 8 snacks during the day instead of 3 large meals. High Energy, High Protein, Low Fibre Snack Ideas Hot or cold cereals with homogenized milk or cream. Plain muffins, biscuits, scones, bagels with cream cheese or smooth peanut butter. Smooth peanut butter on crackers or bread. Eggs with white toast. Cheese and crackers Cold sliced meat or poultry in a sandwich. Canned tuna or salmon with mayonnaise in a sandwich or with crackers. Cream soup and crackers. Pudding, yogurt or cottage cheese mixed with canned fruit or sliced bananas. Custard. Cookies such as peanut butter, sugar or chocolate chip. (No nuts or dried fruit). Cheesecake. Milkshakes. Ice cream or frozen yogurt. Nutritional drinks or meal replacements. High Energy, High Protein, Low Fibre Recipes High Protein Milk* 1 cup (250 ml)homogenized milk 1/4 cup (60 ml) Skim milk powder Add powder to milk. Mix until dissolved. Refrigerate. Can be used: As a beverage 5

8 In milkshakes On low fibre cereal, bananas, and canned fruit In soups and puddings In cream sauces and mashed potatoes Makes 1 serving Energy: 260 calories Protein: 19 grams High Protein Milkshake 1 cup (250 ml) Homogenized milk 1/2 cup (125 ml) Ice cream 1/4 cup (60 ml) Skim milk powder 1/2 cup Soft fruit (try bananas or canned fruit) Place all ingredients in a blender and mix well. Serve cold. Makes 1 serving Energy: 345 calories Protein: 22 grams Chocolate Banana Milkshake 1/3 cup (75 ml) Chocolate milk 1/3 cup (75 ml) Evaporated milk 2 tbsp (30 ml) Skim milk powder 1/2 medium Banana Place all ingredients in a blender and mix well. Serve cold. Makes 1 serving Energy: 245 calories Protein: 13 grams 6

9 Orange Pro Frost 1/2 cup (125 ml) Orange juice 1/2 cup (125 ml) Ice cream 2 tbsp (30 ml) Skim milk powder Place all ingredients in a blender and mix well. Serve cold. Makes 1 serving Energy: 270 calories Protein: 7 grams Yogurt Smoothie 1 cup (250 ml) Bananas or canned peaches 1/3 cup (75 ml) Plain or fruit yogurt 1 tbsp (15 ml) Honey 1 cup (250 ml) High protein milk 2 Ice cubes Place all ingredients in a blender and mix well. Makes 2 servings Per serving: Energy: 200 calories Protein: 10 grams Tofu Shake 1 cup (250 ml) Soy milk 1/3 cup (75 ml) Soft tofu 1 tsp. (5 ml) Vanilla extract 1 cup (250 ml) Bananas or canned peaches Place all ingredients in a blender and mix well. Serve cold. Makes 2 servings Per serving: Energy: 125 calories Protein: 6 grams 7

10 High Protein Custard 3 Eggs 1/4 cup (60 ml) Sugar 2 cups (500 ml) High protein milk, scalded 1/4 tsp (1 ml) Vanilla extract dash Salt Combine eggs, sugar and salt. Slowly add and stir in slightly cooled milk. Divide into 4 glass dishes. Set into a shallow pan of water. Bake at 325 F for 20 minutes or until set. Makes 4 servings Per serving: Energy: 220 calories Protein: 13 grams Yogurt Cheese Place a strainer over a bowl and line with a paper coffee filter. Pour 2 cups (500 ml) yogurt into the filter. For best results, choose a yogurt that doesn t contain gelatin. Yogurt with a higher % M.F. (milk fat) will have more calories. Place in refrigerator and drain for 3 to 12 hours, depending on desired consistency. The longer it drains, the firmer the yogurt cheese will be. Yogurt cheese can be used as a whipped topping. If plain yogurt is used, sugar, nutmeg or cinnamon may be used to flavor. It also can be used instead of cream cheese. Keep for up to one week in the refrigerator. Safe Use of Homemade Drinks 1. Keep all homemade drinks refrigerated and throw out after 24 hours. 2. Do not keep at room temperature for longer than 2 hours. 3. Do not add raw eggs to any drinks. Eggbeaters or BreakFree, which are egg substitutes, can be used. These are found in the cold or frozen section at your grocery store. 8

11 Nutritional Products You Can Buy You can use liquid nutritional supplements or meal replacements such as Nestle Breakfast Anytime, Boost, Boost Plus, Ensure, Ensure Plus, Resource or any no-name meal replacement without fibre. Most large pharmacies, grocery and department stores have their own brand. Polycose is an energy (calorie) booster that can be added to many foods. It is tasteless and has no smell. You can buy it as a powder or liquid at your pharmacy. Add 2 to 4 large spoonfuls of Polycose to any recipe in this booklet to get more calories. You can buy Beneprotein powder at your pharmacy. Add to milk drinks, puddings, milkshakes and other foods to increase the protein content. Follow the directions on the package. Notes Dietitian Phone 9

12 Looking for more health information? Contact your local public library for books, videos, magazine articles and online health information. For a list of public libraries in Nova Scotia go to Capital Health promotes a smoke-free and scent-free environment. Please do not use perfumed products. Thank you! Capital Health, Nova Scotia Prepared by: Food and Nutrition Services Designed and Printed by: QEII Audio Visual and Printing Departments LC Revised 11/2008 The information in this pamphlet is to be updated every 3 years.

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