How to build a healthy meal


how to build a healthy meal

Make half your plate fruits and vegetables. They are a great source of nutrients, unlike many processed foods where nutrients may have been removed. They are also low in calories and fat.

Add lean protein from nuts, eggs, dairy ( fat free or 1% milk), legumes and whole grains- 

Avoid extra fat and saturated fat. Saturated fats contribute to heart disease, stroke, and other inflammatory conditions in the body such as leaky gut and autoimmune diseases.

Take your time to eat- it takes twenty minutes for your stomach to tell your brain it is full, so savor the food, eat it slowly.

Choosing a smaller plate will give the appearance of a larger meal and can help you with portion control and limiting overeating.

Try to eat more meals at home- so you have a better idea of what you are eating. Many restaurants add extra fat, salt and sugar to their foods to give them taste.

Choose healthier options at home or eating out- choose grilled and baked instead of fried food. 




Here is the nutrition app of Dr Martin Fried which contains health information and over 160 videos of different nutritional and gastrointestinal conditions. You can get the app for free for android, google play and by scanning the QR code.

The Leaky GUT

Tissue injury in the intestinal tract from infection, lead to inflammation (gastritis, duodenitis and colitis) along the gastrointestinal tract. A  leaky gut or permeability of the intestines to foreign proteins into the blood stream occurs.  These foreign proteins may activate the immune system and lead to conditions such as psoriasis, Crohn’s , Colitis, Celiac and new blood vessel rashes as a result of chemical (interleukins and inflammatory mediators such as Tumor necrosis factor)

The nutritional goals in patients with tick infections includes providing adequate absorption and tolerance of food, maintaining intestinal integrity, favorably altering flora and regulating the immune system favorably.

In providing nutrition for enhanced absorption and tolerance, it is noted that whey protein empties faster than casein which is important in gut motility issues. Casein delays gastric emptying and may lead to more episodes of vomiting in patients with neurological and CNS conditions.

Lyme may trigger Inflammatory bowel disease and celiac in those with a genetic predisposition. Blood testing for these conditions are available and nutrient monitoring of albumin, protein, folate, calcium and fat are important. Zinc and iron deficiencies should also be addressed.

To alter the Gastrointestinal tract favorably and minimize clostridium difficile overgrowth and yeast overgrowth, prebiotics and probiotics are helpful. Probiotics are live bacteria which add to  the growth of bacteria which establish good colon health. The best sources of Prebiotics include foods such as bananas, garlic, onions, leeks, whole grain wheat products, asparagus and tomato products which promote the growth of bifidobacter and lactobacillus acidophilus in the colon.

To down regulate inflammation in patients with immune activation conditions, foods high in omega three oils are beneficial. Good sources of omega three fats include salmon, herring, tuna, walnuts and almonds.

Antibodies to Pork occurs in some with Crohn’s disease


Antibodies to Pork occurs in some with Crohn's disease

Some patients with the Auto immune disease Crohn’s have been shown to make antibodies to pork proteins. They would fare better if they avoided pork in their diet, giving the immune system a break from the offending protein. Its not the only cause of Crohn’s. Infections have been associated as a precipitating factor as well in people who have inherited the gene profile for Crohn’s disease.