Diet Plan for Slipped Disc problem
A herniated disc occurs when the gel-like center of a disc becomes weak or torn and allows the inner portion to slip out. This can happen with ageing or in case of any injury. Eating a balanced diet with right amount and variety of nutrients can reduce such back problems by nourishing the muscles, bones, discs and spinal structure. A balanced diet helps in building strong bones and strengthening the body.
DIET CHART FOR SLIPPED DISC PROBLEM
EARLY-MORNING
Aloe-Vera juice / Herbal tea / Carom water
BREAKFAST
Broken wheat porridge (Veg Dalia) / Veg Semolina (Veg upma)/ Veg Idli / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Besan Pancake (gram flour) / Stuffed Chapatti / Chapatti with veg or dal / Brown Bread Sandwich / Missi roti / Milk / Curd + 2 Eggs
MID-MORNING
Fruit / Coconut water/ Buttermilk / Sprouts / Steamed Salad
LUNCH
Missi chapatti / Plain chapatti / Vegetable + Dal + Curd + Steamed Salad
EVENING
Milk / Fruit shakes / Rice flakes snack / Sprouts / Soup (Home-made) / Herbal tea / Roasted Chana
DINNER
Missi chapatti / Ragi chapatti / Vegetable + Dal / Salad (without salt) / Grilled Fish / Chicken / Tofu / Nutri-nuggets (once a week)
DIET INSTRUCTIONS
CEREALS
Cereals to be consumed
Whole wheat flour, Oatmeal, Whole grain bread, Whole grains cereals, Porridge, Brown rice, Finger millet flour, Soya flour, Jawar Chapatti ratio- Wheat flour- (50%), Finger millet flour (Ragi flour) - (25 %), Soybean flour- (25%)
Cereals to be avoided
White breads, White refined flour and its products, White rice, Corn, Barley, Noodles, Pasta, Macaroni, and Maggie
FRUITS
Fruits to be consumed
All fruits include Apricots, Dates, Prunes, Grapes, Papaya, Oranges, Bananas, Strawberries, and Pine-apples
Fruits to be avoided
All canned and packaged fruits.
VEGETABLES
Vegetables to be consumed
Broccoli, Turnips, Carrot, Pumpkin, Squash, Artichokes, Lettuce, Asparagus, Parsley, Red pepper, Green pepper, Green leafy vegetable, Collard greens, Turnip greens, Kale, Okra, Dandelion greens, Spinach, Beet, Tomato, Potatoes.
Vegetables to be avoided
Cabbage, Mustard leaves, Pear, Sweet potato, Taro root, Yam, Jackfruits, Coconut, Frozen vegetables, Lemons.
PULSES
Pulses to be consumed
All Pulses, Legumes, Soybean and its products
Pulses to be avoided
Dried and frozen pulses
DAIRY PRODUCTS
Dairy Products to be consumed
Low-fat milk, Cottage cheese, Curd, Buttermilk, Yogurt, Tofu, Low-fat cream, Soya milk
Dairy Products to be avoided
Whole milk and Cream, Butter, Full-fat yogurt, Cream cheese, Condensed milk
SPICES
Spices to be consumed
Fennel, Sesame seeds, Cumin, Carmon, Thyme, Coriander, Turmeric, Less salt, Black pepper, Green chilli
Spices to be avoided
Excessive salt
DRINKS
Drinks to be consumed
Milk, Clear vegetable soup, Lime water, Soya milk, Almond milk, Smoothie, Buttermilk, Tomato juice, Tea or Coffee (limited), Fortified juices
Drinks to be avoided
Carbonated beverages like Coke, Limca, Pepsi, Fanta etc., Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks, Alcohol
FLESH FOODS
Flesh Foods to be consumed
Egg white portion, Lean meat, Beef liver, Fish with edible bones like Pilchards, Sardines, Salmon, Tuna, Mackerel, Oysters, Herring fish and Shrimp
Flesh Foods to be avoided
Fried or Processed meats, Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Turkey, Egg yolk, Sausages, Mutton, Salami, Bacon, Duck, Goose, Hot dogs, Hamburgers, Meat pies, Visible fat on meat, Red meat, Organ part, Liver, Kidney and Chest
NUTS AND DRY FRUITS
Dry Fruits to be consumed
Sesame seed, Pumpkin seed, Raisins, Almond, Prunes, Figs, Dried apricot.
Dry Fruits to be avoided
Cashew nuts, Pistachio, Peanuts.
FATS
Fats to be consumed
Cow ghee, Groundnut oil, Mustard oil, Olive oil, Soybean oil, Canola oil, Rice bran oil
Fats to be avoided
Unsaturated fats, Cream, Palm oil, Coconut oil, Butter, Hydrogenated oil.
OTHER FOODS
Other Foods to be consumed
Homemade only, Jaggery, Coriander + mint chutney
Other Foods to be avoided
All bakery products or processed, Pastry, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, Too salty and Spicy foods.
Diet tips-
- Walk for at least 30-45 min is recommended.
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided, especially the breakfast
- 6 - Soaked Almond + 2 figs per day
- Water intake should be increased at least 8-10 glass regularly
- Herbal Tea- Boil ½ tsp each of fennel, coriander, cumin in 3 cups of water till it’s reduced to 1 cups
