Healthy Eating

Healthy eating

Eating some of everything is a good start to having a healthy diet. Usually we refer to a triangle or pyramid shape when considering the amount of food we eat, but eating a variety of foods each day, in the right amount is a great place to start.

A portion for any person is about the size of the palm of that person’s hand.

Aim to eat six portions of bread, cereals, pasta, rice, taro or potato each day.

Fruit and vegetables should also form a major part of your diet – about five daily servings. Remember that fruit juice needs to be related back to the actual fruit, thus a glass of orange juice may be the equivalent of three or more oranges.

Try to have about two servings of dairy products daily, and pick reduced fat options if available.

High protein foods such as meat, beans, nuts and eggs should be limited to one serving each day, and as with dairy products, try to use lean options, cut fat and skin from meat before cooking, or skim fat off after cooking if possible.

Fats and oils should be limited to about one or two tablespoonsful each day, this includes spreads and those oils used in cooking and as sauces and dressings.

Sugary and salty foods should be considered as treats, to be consumed in moderation. Alcohol should also only be consumed occasionally, as it has no nutritional value, and may be considered empty calories.

Try to eat what foods are in season, especially with respect to fruit and vegetables. This will ensure you are getting balance in your diet as well as value for your money.

Most people that do not have a medical condition, are pregnant or breastfeeding do not need vitamin or mineral supplementation in order to stay healthy. If you feel you may need to ‘top up’ your diet then talk to your community pharmacist, as they will be able to advise you if you have any needs that may not be met by a normal diet; and refer you to a doctor or dietician if required.

The way you look and feel is related to what you put into your life, so don’t give yourself a hard time if you slip up occasionally.

However if you have concerns that your diet may not be right for you then get some help and advice from your local pharmacy. Your pharmacist has a wealth of knowledge they are happy to share with you.

Swallowing difficulties (dysphagia)

Causes of swallowing difficulties

Swallowing difficulties can happen at any age. There are a wide range of causes for them, including:

some medicines, such as antipsychotics
heartburn and acid reflux
cancer, such as mouth or throat cancers
nervous system or brain disorders
muscle disorders
blockages or structural issues with your mouth, throat or oesophagus.

Symptoms of swallowing difficulties

Symptoms of swallowing difficulties may include:

coughing or choking when eating or drinking
bringing food back up, may be through your nose
the feeling that food is stuck in your throat
having issues chewing your food
problems with dribbling.

Swallowing difficulties can cause weight loss, dehydration and chest infections.

Diagnosing swallowing difficulties

Let your healthcare provider know if you have swallowing difficulties. They will ask you about your symptoms and check if any other health conditions you have may be the cause.

Your healthcare provider may refer you to a specialist for tests. These may include a:

gastroscopy—a camera is passed down through your mouth to look at your throat and stomach
swallowing study—your throat and stomach are x-rayed as you swallow small amounts of food.

Treating swallowing difficulties

How your swallowing difficulties are treated depends on the cause and how severe it is. Treatments may include:

medicines to treat acid reflux
swallowing therapy with a speech and language therapist
making changes to what you eat and drink, such as softer foods and using thickener in drinks
using special spoons, plates and cups
surgery to widen your oesophagus.
using special medication lubricants eg Gloup to help make it easier to swallow tablets etc. For more information click here.

Self care for swallowing difficulties

As well as seeing your healthcare provider, the following tips may help you to get food or liquids into your stomach.

Sit upright in a chair—at a table is best.
Have regular small meals instead of the main large meals.
Eat or drink small mouthfuls at a time.
If your voice is gurgly when you eat or drink, give a small cough to make sure your airway is clear.
Wet food will be easier to swallow as dry food can catch in your throat.
If your food has 2 consistencies, such as fruit in juice and cereal in milk, try to mix it into 1 consistency, or eat the solid and liquid portions separately.
Concentrate on eating and avoid talking.
Hot, ice-cold or fizzy liquids are easier to swallow than room temperature liquids.
If you are told to have thickened liquids, avoid ice-cream and jelly as they thin before swallowing.
Drink from the top half of you cup to avoid tipping your head back.

Have a look at our range of Gloup medication lubricants here which can help with difficulties swallowing tablets...

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