Healthy Eating Steps

Limiting food additives, sugar and processed foods starts with understanding what is in the products you buy. With so many claims on food packaging, choosing healthy products can be confusing. Here are some tips:

• Focus on the Nutrition Facts: Check serving sizes, calories, and nutrients.
• Read the Ingredient List: Look for simple, recognizable ingredients.
• Know the names of hidden sugars: Manufacturers use different names to avoid alarming consumers about the amount of sugar in their products.
• Be Skeptical of Front-of-Package Claims: “Natural” or “Healthy” doesn’t always mean nutritious.
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Adding more fruits, vegetables, and fiber to your daily routine can be simple and enjoyable. Here are practical tips and strategies to help you boost your intake and reap the health benefits:

1. Start with Breakfast

• Add fresh or dried fruit (like bananas, berries, or raisins) to your cereal, oatmeal, or yogurt.
• Mix chopped vegetables such as spinach, tomatoes, or bell peppers into eggs or breakfast wraps.

2. Make Fruits and Vegetables Easy to Grab

• Keep washed, ready-to-eat fruits in a visible bowl or store chopped veggies in the fridge for quick snack.
• Prepare snack bags with raw veggies (carrots, peppers, celery) or dried fruits and nuts for on-the-go options.

3. Upgrade Your Meals

• Bulk up sandwiches, wraps, and salads with extra veggies like lettuce, cucumber, tomatoes, or avocado.
• Add beans or lentils to soups, stews, and salads for a fiber boost.
• Use pre-bagged or frozen vegetables in stir-fries, casseroles, or as side dishes for convenience.

4. Snack Smart

• Choose fruit or veggie-based snacks, such as apple slices, grapes, or veggie sticks with hummus.
• Enjoy a small bowl of mixed salad or a handful of dried fruit as a satisfying snack.

5. Eat the Rainbow

• Aim for a variety of colors and types of produce each day—different colors provide different nutrients and beneficial plant compounds.
• Try to include at least one serving from categories like dark leafy greens, orange/yellow produce, red fruits/veggies, legumes, and citrus.

6. Choose Whole Over Processed

• Eat whole fruits instead of juice—juices lack fiber and can be high in sugar.
• Whenever possible, eat fruits and vegetables with their skins for extra fiber.

7. Incorporate Fiber-Rich Foods

• Add beans, lentils, and whole grains (like oats, brown rice, or whole-wheat pasta) to meals for additional fiber.
• Mix chopped dried fruit into baked goods or sprinkle on salads and cereal.

8. Make It a Habit

• Aim for at least five servings of fruits and vegetables per day, but more is even better.
• Gradually increase fiber to avoid digestive discomfort, and drink plenty of water to help fiber do its job.

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Mindful eating means being present and attentive during meals, which can help:

• Reduce stress around food choices
• Improve digestion
• Support symptom management for IBD
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A registered dietitian can help you tailor these steps to your needs.

We have a list of IBD experts who may be able to help you.