Диета №5а или стол №5а – меню стола 5а на неделю по показаниям, продукты, отзывы и результаты

Содержание статьи:

Данная лечебная диета прописывается пациентам, находящимся на стадии обострения заболеваний печени и желчных путей (гепатита, холецистита), в их сочетании с колитом и гастритом, при циррозе печени на стадии компенсации.

Базовые правила стола номер 5а – питание, исключающее любые механические раздражители для желудка и ЖКТ, употребление блюд в протертом виде.

Что можно и нужно есть на диете №5а?

Для лечебного стола номер 5а показано 5-6-разовое питание.

Основные правила диеты:

• Как готовить? Продукты отваривают, иногда тушат, запекают, готовят на пару. При тушении овощи измельчать и пассеровать не нужно. Корочка на блюдах недопустима.
• Жилистое мясо, а также блюда, которые богаты на клетчатку, и супы в обязательном порядке перетираются. Овощи мелко нарезают. Крупы хорошо разваривают.
• В рацион включают продукты, содержащие высокое количество липотропных веществ и жидкости, пищевых волокон и пектинов.
• Запрещены холодные блюда и напитки.
• Главная цель диеты – щадящий режим питания для спокойной работы пораженных органов, повышения шансов на их восстановление, создание полноценного питания для печени и желчных путей (а также иных органов), функциональная способность которых нарушена.
• Ограничивают: соль и жиры, все раздражители для слизистой и ЖКТ (механические, химические), все продукты питания, способные вызвать гниение/брожение в кишечнике, все продукты, что содержат вещества, являющиеся раздражителями для печени.

Разрешенные продукты

Разрешённые продукты

• Несдобные печенья, хлеб вчерашний (или подсушить на сковороде).
• Овощные супы (овощи протирают), кремовые и супы-пюре. Допустимы молочные супы, но с учетом разбавления молока водой (1:1). В качестве ингредиентов супов: крупы (рис, манка и овсянка), мелко нашинкованные овощи (тыква, морковка, картофель). Для заправки – сметана или сливочное масло.
• Мясо и рыба, соответствующие требованиям диеты: нежилистые и нежирных сортов. Например, индейка с курицей (можно варить куском), мясо кролика и говядина (в виде пюре, суфле и пр.). С кур обязательно снимают кожу, из мяса следует удалить все сухожилия.
• Рыба разрешена только легких сортов (нежирная). Ее можно отварить куском, приготовить на пару либо в виде котлет.
• Кисломолочные напитки. Можно кушать творог в виде сырников и пудингов, протертых блюд или на пару (нежирный, домашний). Молоко при наличии колита разрешено только в качестве ингредиента в блюдах.
• Запеченные белковые омлеты (желтка – не более 1 шт/сутки, только в блюда).
• Манное и рисовое суфле либо пудинги. Из каш (разводить молоко с водой) – манка, протертые рис, овсянка, греча. Можно отварную вермишель.
• Из овощей допускают употребление тыквы и кабачков кусочками (отваривать). Разрешены морковка со свеклой и цветная капуста с картофелем (отваривать, готовить пюре, протирать).
• Сладкое разрешено только в виде протертых сырых и сладких (спелых, мягких) ягод/фруктов, а также в запеченном и вареном виде, в виде киселей и муссов, в виде желе. Все сухофрукты протирать обязательно. Также допустимы мед и варенье, ограниченно – зефир с мармеладом.
• Все соусы готовят на овощных бульонах, можно также на молоке, без поджаренной муки.
• Кофе – только слабый, с добавлением молока. Разрешены сладкие соки (домашние, отжатые, разбавленные водой). Рекомендованы – чай (лимон/молоко), отвар шиповника.
• Масла сливочного – не более 30 г/день. Можно добавлять в салаты растительное рафинированное масло, если организм его переносит.

Запрещенные продукты

Запрещены для употребления:

• Сдоба и слоеные булочки, а также весь свежий хлеб. Ржаной также запрещен.
• Бульоны крепкие, грибные/фасолевые, бульоны из рыбы/мяса.
• Мясо в жареном виде, в тушеном и кусковом.
• Все субпродукты, любые консервы и любые копчености.
• Жирные сорта мяса/рыбы, икра.
• Соленая рыба.
• Любые блюда из яиц, кроме разрешенных.
• Острые и соленые сыры, сливки любой жирности, творог при условии его высокой жирности и кислотности.
• Все рассыпчатые каши, пшено.
• Грибы и бобовые.
• Любые соленья и маринады.
• Репа с капустой, лук с чесноком и редька, щавель с редисом.
• Все закуски, жиры и пряности.
• Нельзя какао и черный кофе. Запрет на все холодные напитки и любую газировку.
• Придется расстаться на время диеты с мороженым и шоколадом, с изделиями на основе крема, а также с кислыми и богатыми на клетчатку фруктами.

Как составить меню диеты №5а на неделю для лечения печени при холецистите и гепатите С?

Приблизительное недельное меню для больных на каждый день для стола номер 5а выглядит следующим образом:

Понедельник

• На 1-й завтрак: каша (рис), можно на молоке, с 5 г масла + белковый омлет + некрепкий чай с долькой лимона
• На 2-й завтрак: запеканка из творога
• На обед: овощной суп (овощи протирать) + компот + морковь (тушить) + суфле (отварное мясо)
• На полдник: печенье с чаем
• На ужин: макароны с разрешенным сыром и 5 г масла + минералка
• Перед сном – 100 г кефира

Вторник

• На 1-й завтрак: слабый кофе с молоком + свежий салат (морковь/яблоки, потереть) + котлеты (мясо) с соусом из молока
• На 2-й завтрак: свежее яблочко
• На обед: ягодный кисель + суп из картофеля (толченого) + свекла (тушить) + кусочек отварной рыбы
• На полдник: печенье с отваром из шиповника
• На ужин: крупеник (греча) + минералка
• Перед сном – 100 г кефира

Среда

• На 1-й завтрак: овсянка на молоке + некрепкий чай + легкий творог с 50 г сметаны
• На 2-й завтрак: запеченное яблочко
• На обед: гарнир (рис, отварить) + кусочек отварной курицы + компот из протертых сухофруктов + овощной суп
• На полдник: сок
• На ужин: пюре (картофель) + котлеты (рыба) на пару + молочный соус + отвар шиповника
• Перед сном: 100 г кефира

Четверг

• На 1-й завтрак: протертая говядина + макароны с 5 г масла + чай с молоком
• На 2-й завтрак: ленивые вареники с 50 г сметаны
• На обед: суп овощной (картофель протереть) + стакан киселя + голубцы
• На полдник: пара мягких фруктов
• На ужин: каша (рис) молочная с 5 г масла + сыр + чай
• Перед сном – 100 г кефира

Пятница

• На 1-й завтрак: греча без молока с 10 г масла + домашний творожок + слабый кофе с молоком
• На 2-й завтрак: запеченное яблочко
• На обед: борщ на воде с 10 г сметаны + лапша + суфле (отварное мясо) + кисель
• На полдник: печенье с чаем
• На ужин: пюре (картофель) + кусочек отварной рыбы + минералка + салат (свежие овощи)
• Перед сном – 100 г кефира

Суббота

• На 1-й завтрак: греча (разварить) + котлеты (мясо) + некрепкий чай
• На 2-й завтрак: джем (яблоки) + пюре (морковь)
• На обед: суп (макароны) на молоке + пудинг (творог) с 50 г сметаны + компот
• На полдник: кисель
• На ужин: каша (манка), на молоке + минералка
• Перед сном – 100 г кефира

Воскресенье

• На 1-й завтрак: кусочек сельди (отмочить в молоке) + рис + некрепкий чай
• На 2-й завтрак: яблочко запеченное
• На обед: суп (овощи + крупа) + вермишель с 5 г масла + котлеты (мясо) на пару + соус на молоке + компот
• На полдник: отвар шиповника с печеньем
• На ужин: сырники с 50 г сметаны + минералка + белковый омлет, приготовленный на пару
• Перед сном – кефир

Рекомендации врачей-диетологов

— Данный лечебный стол назначается не сам по себе, как панацея от заболевания, а исключительно в сочетании с лечением медикаментозного и физиотерапевтического характера. Самостоятельно начинать ее не рекомендуется – только после консультации у специалиста.

При четком соблюдении диеты ремиссии можно достичь довольно быстро – устранить обострение, привести в норму все органы пищеварения. Но придется следовать всем рекомендациям врача. Если велено есть вчерашний хлеб – значит, свежий категорически есть нельзя. Если сказано, что вся грубая пища перетирается – так и делаем, иначе смысла от диеты просто не будет.

— Лечебная диета однозначно имеет смысл при лечении таких заболеваний. Как ни странно, питанием вообще можно вылечить многие проблемы в организме. Что касается стола 5а, он позволяет не только улучшить общее состояние и купировать обострение, но и снизить вес, поднять общий тонус.

Несколько полезных советов: запрещенные продукты категорически не стоит употреблять и во время, и после диеты. Про спиртное, алкоголь и вкусные копчености с острыми приправами – забыть вообще. Иначе весь результат диеты пойдет насмарку. Нагрузки на внутренние органы быть не должно вообще – только в этом случае удастся нормализовать их работу. Курс диеты, при необходимости, повторяется, но только по рекомендации врача.

— При холециститах и хронических гепатит крайне важно соблюдать ключевые принципы лечебной диеты.

1. Во-первых, следует ввести в рацион достаточное количество белка – полноценного и быстро усвояемого.
2. Во-вторых, не превышать разрешенное количество жиров, чтобы не создавать дополнительную нагрузку на печень. То есть, все жирные продукты – отдаем врагу. Сметану, творожки и прочее – только легкие либо вовсе обезжиренные. С маслом – не увлекаться. Если требуется усилить желчегонный эффект диеты – повышают количество растительных жиров.

Для пациентов с избытком веса, количество углеводов надо снизить даже ниже разрешенной при этой диете нормы. Всю пищу на время диеты перетирайте, мелко крошите, проворачивайте через мясорубку и пр. Тщательная обработка пищи обеспечит щажение больных органов.

Кушать – только дробно! Не 2-3 раза, как слон, а 5-6 раз – положенными по диете порциями. И, конечно, не забываем о клетчатке – побольше таких продуктов в меню, чтобы повысить желчегонный эффект данной диеты.

Читайте так же:

90000 What is the 5: 2 diet? 90001 90002 What is the 5: 2 diet? 90003 90004 Eat what you want five days a week, dramatically cut the calories for two. The part-time diet that still allows you to eat chocolate cake yet lose weight has hit the headlines and taken off in a big way. 90005 90004 The practice of fasting has been around for years, with tests carried out to uncover the potential effects as early as the 1940s. However, the dawn of 2013 ushered in a new spin on a practice that had more commonly been associated with religious rituals or even political protests.The intermittent fast, a weight loss wonder (with some other potential but as yet unproven health benefits) was snapped up by the UK dieting community who, feeling the bulge after Christmas 2012 were told they could eat what they wanted for the majority of the week and still lose weight. 90005 90004 The fasting for weight loss phenomenon was actually set in motion in August 2012 when the BBC broadcast a Horizon episode called ‘Eat Fast and Live Longer’. Doctor and journalist Michael Mosley presented the diet du jour as ‘genuinely revolutionary’; and as a result, published The Fast Diet book in January 2013.90005 90004 A month after Mosley’s book was published, former BBC journalist, Kate Harrison released her version titled The 5: 2 Diet Book. The recommendations in both books vary slightly, though the general principles of the diet remain the same. 90005 90002 The diet 90003 90004 The simplicity of the diet, and the fact you can eat pretty much what you like five days a week, are key to its popularity. Dieters are recommended to consume a ‘normal’ number of calories five days a week and then, for two, non-consecutive days, eat just 25% of their usual calorie total — 500 calories for women and 600 for men.90005 90004 There are no restrictions on the types of food you can eat and it is suggested that women can expect to lose about 1lb a week on the diet, with men losing about the same if not a little more. 90005 90004 90019 90005 90002 Nutritionist Kerry Torrens says: 90003 90004 The 5: 2 and similar intermittent-fasting diets are said to be easier to follow than traditional calorie restriction, and an advantage is that you do not have to exclude any food groups. Fasting is a simple concept which appears to promote weight loss, although the hunger experienced can be a limiting factor for some.Many see the eating regime as less of a ‘diet’ and more as a way of life that can help them maintain their weight loss in the longer term. All the headlines for the 5: 2 diet, and similar intermittent-fasting regimes, claim that calorie restriction may be linked with: 90005 90004 More evidence is coming to light regarding the benefits of this type of diet although there is clearly a need for longer term human-based studies. 90005 90004 As with all diets, pregnant and breastfeeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme.Furthermore, this sort of diet can be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth and may be at risk of developing unhealthy eating habits. 90005 90004 On fasting days some report feeling low in energy, having poor concentration and experiencing headaches and dizziness. Maintaining your hydration with water and herbal teas is important because dehydration can be a cause of headaches and tiredness. Include vegetables and protein on fasting days with some carbs in order to help manage and control your appetite.If you do choose to follow the diet, make sure that your non-fast days are packed with nutritious options, including fruit, veg, wholegrains and lean protein such as chicken, fish, turkey and dairy foods. Some participants choose to ease into fasting by first starting to extend the time between their evening meal and the first meal the next day — the gap the advocates of this approach suggest is a minimum of 12 hours. Avoid fasting on two consecutive days — instead break your week up, for example, by fasting on Monday and Thursday — this helps prevent tiredness.90005 90004 When you’re following any low-calorie diet, it’s important to make every calorie work — that means choosing nutrient-dense foods. You are far better opting for lean protein like poultry and vegetables rather than calorie-counted ready meals. The latter may seem like the easiest option, but they are not as satisfying. 90005 90004 90034 Please note, if you are considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health. You may have read that emerging evidence is suggesting a beneficial role of fasting diets for the control and management of Type 2 diabetes, however, refer to your GP if you have diabetes or have any other long-term health condition.90035 90005 90002 90038 More information … 90003 90004 If you’re going to give it a go, make sure you include our 5: 2 recipes that are low in calories but high in nutrition. 90005 90004 Weight loss and good health can be achieved by following a healthy, balanced diet. Find your perfect portion size, guideline daily amounts and nutritionally balanced breakfasts, lunches, dinners and snacks: 90038 How to eat a balanced diet 90038 A balanced diet for women 90038 A balanced diet for men 90038 A balanced diet for vegetarians 90038 A balanced diet for vegans 90005 90004 Want facts and information on other diets? Read more about other popular weight loss plans: 90038 Ketogenic diets 90038 The dopamine diet 90038 More popular diets 90005 90054 90004 90056 This article was last reviewed on 16 September 2019 by Kerry Torrens.90057 90005 90004 90056 Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food 90057 90005 90004 90056 All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. 90057 90038 90005.90000 The Beginner’s Guide to the 5: 2 Diet 90001 90002 Intermittent fasting is an eating pattern that involves regular fasting. 90003 90002 The 5: 2 diet, also known as The Fast Diet, is currently the most popular intermittent fasting diet. 90003 90002 It was popularized by British journalist Michael Mosley. 90003 90002 It’s called the 5: 2 diet because five days of the week are normal eating days, while the other two restrict calories to 500-600 per day. 90003 90002 Because there are no requirements about 90011 which 90012 foods to eat but rather 90011 when 90012 you should eat them, this diet is more of a lifestyle.90003 90002 Many people find this way of eating to be easier to stick to than a traditional calorie-restricted diet (1). 90003 90002 This article explains everything you need to know about the 5: 2 diet. 90003 90002 The 5: 2 diet is actually very simple to explain. 90003 90002 For five days per week, you eat normally and do not have to think about restricting calories. 90003 90002 Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories per day for women, and 600 for men.90003 90002 You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them. 90003 90002 One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week. 90003 90002 It’s important to emphasize that eating «normally» does not mean you can eat anything. If you binge on junk food, then you probably will not lose any weight, and you may even gain weight. 90003 90002 You should eat the same amount of food as if you had not been fasting at all.90003 90034 90035 Summary 90036 The 5: 2 diet involves eating normally for five days per week, then restricting your calorie intake to 500-600 calories on the other two days. 90037 90002 There are very few studies on the 5: 2 diet specifically. 90003 90002 However, there are plenty of studies on intermittent fasting in general, which show impressive health benefits (2, 3). 90003 90002 One important benefit is that intermittent fasting seems to be easier to follow than continuous calorie restriction, at least for some people (4, 5).90003 90002 Also, many studies have shown that different types of intermittent fasting may significantly reduce insulin levels (2, 6, 7). 90003 90002 One study showed that the 5: 2 diet caused weight loss similar to regular calorie restriction. Additionally, the diet was very effective at reducing insulin levels and improving insulin sensitivity (8). 90003 90002 Several studies have looked into the health effects of modified alternate-day fasting, which is very similar to the 5: 2 diet (ultimately, it’s a 4: 3 diet) (9).90003 90002 The 4: 3 diet may help reduce insulin resistance, asthma, seasonal allergies, heart arrhythmias, menopausal hot flashes and more (10, 11). 90003 90002 One randomized controlled study in both normal-weight and overweight individuals showed major improvements in the group doing 4: 3 fasting, compared to the control group that ate normally (12). 90003 90002 After 12 weeks, the fasting group had: 90003 90056 90057 Reduced body weight by more than 11 pounds (5 kg). 90058 90057 Reduced fat mass by 7.7 pounds (3.5 kg), with no change in muscle mass. 90058 90057 Reduced blood levels of triglycerides by 20%. 90058 90057 Increased LDL particle size, which is a good thing. 90058 90057 Reduced levels of CRP, an important marker of inflammation. 90058 90057 Decreased levels of leptin by up to 40%. 90058 90069 90034 90035 Summary 90036 The 5: 2 diet may have several impressive health benefits, including weight loss, reduced insulin resistance and decreased inflammation. It may also improve blood lipids.90037 90002 If you need to lose weight, the 5: 2 diet can be very effective when done right. 90003 90002 This is mainly because the 5: 2 eating pattern helps you consume fewer calories. 90003 90002 Therefore, it is very important not to compensate for the fasting days by eating much more on the non-fasting days. 90003 90002 Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched (13, 14). 90003 90002 That said, fasting protocols similar to the 5: 2 diet have shown a lot of promise in weight loss studies: 90003 90056 90057 A recent review found that modified alternate-day fasting led to weight loss of 3-8% over the course of 3-24 weeks (15).90058 90057 In the same study, participants lost 4-7% of their waist circumference, meaning that they lost a lot of harmful belly fat. 90058 90057 Intermittent fasting causes a much smaller reduction in muscle mass when compared to weight loss with conventional calorie restriction (15, 16). 90058 90069 90002 Intermittent fasting is even more effective when combined with exercise, such as endurance or strength training (17). 90003 90034 90035 Summary 90036 The 5: 2 diet should be very effective for weight loss if done correctly.It may help reduce belly fat, as well as help maintain muscle mass during weight loss. 90037 90002 There is no rule for what or when to eat on fasting days. 90003 90002 Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible. 90003 90002 Generally, there are two meal patterns that people follow: 90003 90104 90057 90035 Three small meals: 90036 Usually breakfast, lunch and dinner. 90058 90057 90035 Two slightly bigger meals: 90036 Only lunch and dinner.90058 90113 90002 Since calorie intake is limited — 500 calories for women and 600 calories for men — it makes sense to use your calorie budget wisely. 90003 90002 Try to focus on nutritious, high-fiber, high-protein foods that will make you feel full without consuming too many calories. 90003 90002 Soups are a great option on fast days. Studies have shown that they may make you feel more full than the same ingredients in original form, or foods with the same calorie content (18, 19). 90003 90002 Here are a few examples of foods that may be suitable for fast days: 90003 90002 There is no specific, correct way to eat on fasting days.You have to experiment and figure out what works best for you. 90003 90124 Delicious Low-Calorie Meals 90125 90002 There are plenty of websites with delicious meal plans and recipes for the 5: 2 diet. 90003 90056 90057 Check out this site for plenty of low-calorie meal ideas. 90058 90057 This site offers ideas for 10 fasting days that are worth checking out. 90058 90057 Here are 27 meal plans for 500-calorie fast days. 90058 90057 You can find all kinds of information and recipes on the chat forum of the official Fast Diet website.90058 90057 There are also several books and cookbooks available for the 5: 2 diet, including the best-selling book called 90011 The Fast Diet 90012. 90058 90069 90034 90035 Summary 90036 There are many meal plans and recipes available on the Internet for 500-600 calorie fast days. Sticking to nutritious, high-fiber and high-protein foods is a good idea. 90037 90002 During the first few fast days, you can expect to have episodes of overwhelming hunger. It is also normal to feel a little weaker or slower than usual.90003 90002 However, you’ll be surprised at how quickly the hunger fades, especially if you try to keep busy with work or other errands. 90003 90002 Additionally, most people find that the fast days become easier after the first few fasts. 90003 90002 If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill. 90003 90002 But if you repeatedly find yourself feeling ill or faint during fast days, have something to eat and talk with your doctor about whether you should continue.90003 90002 Intermittent fasting is not for everyone, and some people are unable to tolerate it. 90003 90034 90035 Summary 90036 It is normal to be hungry or feel a little weaker during the first few fasts. If you repeatedly feel faint or ill, you should probably stop the diet. 90037 90002 Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone. 90003 90002 Some people should avoid dietary restrictions and fasting completely. These include: 90003 90056 90057 Individuals with a history of eating disorders.90058 90057 Individuals who often experience drops in blood sugar levels. 90058 90057 Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes. 90058 90057 People who are malnourished, underweight or have known nutrient deficiencies. 90058 90057 Women who are trying to conceive or have fertility issues. 90058 90069 90002 Furthermore, intermittent fasting may not be as beneficial for some women as it is for men (20, 21). 90003 90002 Some women have reported that their menstrual period stopped while they were following this type of eating pattern.However, things went back to normal when they returned to a regular diet. 90003 90002 Therefore, women should be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur. 90003 90002 The 5: 2 diet is an easy, effective way to lose weight and improve metabolic health. 90003 90002 Many people find it much easier to stick to than a conventional calorie-restricted diet. 90003 90002 If you’re looking to lose weight or improve your health, the 5: 2 diet is definitely something to consider.90003.90000 5 A Day: what counts? 90001 90002 Credit: 90003 Food and Drink Photos / Alamy Stock Photo 90004 90003 https://www.alamy.com/stock-photo-lamb-casserole-55658865.html?pv=1&stamp=2&imageid=BA943D28-F7A0-46A5-B457-896AA3016E58&p=180272&n=0&orientation=0&pn=1&searchtype=0&IsFromSearch=1&srch = foo% 3dbar% 26st% 3d0% 26pn% 3d1% 26ps% 3d100% 26sortby% 3d2% 26resultview% 3dsortbyPopular% 26npgs% 3d0% 26qt% 3dD6FDCH% 26qt_raw% 3dD6FDCH% 26lic% 3d3% 26mr% 3d0% 26pr% 3d0% 26ot % 3d0% 26creative% 3d% 26ag% 3d0% 26hc% 3d0% 26pc% 3d% 26blackwhite% 3d% 26cutout% 3d% 26tbar% 3d1% 26et% 3d0x000000000000000000000% 26vp% 3d0% 26loc% 3d0% 26imgt% 3d0% 26dtfr% 3d % 26dtto% 3d% 26size% 3d0xFF% 26archive% 3d1% 26groupid% 3d% 26pseudoid% 3d731695% 26a% 3d% 26cdid% 3d% 26cdsrt% 3d% 26name% 3d% 26qn% 3d% 26apalib% 3d% 26apalic% 3d% 26lightbox % 3d% 26gname% 3d% 26gtype% 3d% 26xstx% 3d0% 26simid% 3d% 26saveQry% 3d% 26editorial% 3d1% 26nu% 3d% 26t% 3d% 26edoptin% 3d% 26customgeoip% 3d% 26cap% 3d1% 26cbstore% 3d1 % 26vd% 3d0% 26lb% 3d% 26fi% 3d2% 26edrf% 3d0% 26ispremium% 3d1% 26flip% 3d0% 26pl% 3d 90004 90003 90008 Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount.90009 90004 90011 At a glance: what counts? 90012 90013 90014 90008 80g of fresh, canned or frozen fruit and vegetables 90009 counts as 1 portion of your 5 A Day. Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt. 90017 90014 90008 30g of dried fruit 90009 (this is equivalent to around 80g of fresh fruit) counts as 1 portion of your 5 A Day. Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.90017 90022 90003 Some portions only count once in a day: 90004 90013 90014 90008 150ml of fruit juice, vegetable juice or smoothie. 90009 Limit the amount you drink to a combined total of 150ml a day. Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth. Juices and smoothies should be consumed at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay. 90017 90014 90008 80g of beans and pulses. 90009 These only count once as part of your 5 A Day, no matter how many you eat.This is because although they’re a good source of fibre, they contain fewer nutrients than other fruits and vegetables. 90017 90022 90003 Find out more about 5 A Day portion sizes 90004 90003 Media last reviewed: 11 May 2018 90038 Media review due: 9 May 2021 90004 90011 Different types of fruit and veg 90012 90003 Fruit and vegetables do not have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they’re part of a meal or dish.90004 90003 These all also count towards your 5 A Day: 90004 90013 90014 Frozen fruit and vegetables. 90017 90014 Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt. 90017 90014 Fruit and vegetables cooked in dishes such as soups, stews or pasta. 90017 90014 A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.90017 90014 Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings. 90017 90022 90003 Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts. 90004 90003 You can find the salt, sugar and fat content of ready-made foods on the label. 90004 90003 Find out more about food labels 90004 90011 Drinks and 5 A Day 90012 90013 90014 Keep an eye on the amount of fruit juice and smoothies you drink.The current advice is to limit consumption of fruit or vegetable juices and smoothies to a combined total of 150ml a day (1 portion). Crushing fruit into juice releases the sugars they contain, which can damage teeth. Even unsweetened fruit juice and smoothies are sugary, so limit these to a combined total of 150ml a day. 90017 90014 Diluting 150ml of fruit juice with water (still or sparkling) can make it go further. 90017 90022 90003 Remember to keep fruit juice and smoothies to mealtimes to reduce the impact on teeth.90004 90003 For more details, see 5 A Day FAQs. 90004 90011 Do potatoes count towards my 5 A Day? 90012 90003 No. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium. 90004 90003 In the UK, we get a lot of our vitamin C from potatoes. Although they typically only contain around 11 to 16mg of vitamin C per 100g of potatoes, we generally eat a lot of them. 90004 90003 When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice.Because of this, they do not count towards your 5 A Day. 90004 90003 Other vegetables that do not count towards your 5 A Day are yams, cassava and plantain. They’re also usually eaten as starchy foods. 90004 90003 Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they’re usually eaten in addition to the starchy food part of the meal. 90004 90003 Potatoes play an important role in your diet, even if they do not count towards your 5 A Day. It’s best to eat them without any added salt or fat.90004 90003 They’re also a good source of fibre, so leave the skins on where possible to keep in more of the fibre and vitamins. 90004 90003 For example, if you’re having boiled potatoes or a jacket potato, make sure you eat the skin, too. 90004 90011 5 A Day: a wide variety 90012 90003 To get the most from your 5 portions, eat a wide variety of fruit and vegetables. 90004 90003 For 5 A Day recipe ideas, see 5 A Day recipes. 90004 90003 Find out more about having a healthy, balanced diet 90004 90011 5 A Day questions 90012 90003 If you have a question about 5 A Day that is not answered in our 5 A Day FAQs, email the 5 A Day team at Public Health England: [email protected]. 90004 90003 Page last reviewed: 8 October 2018 90038 Next review due: 8 October 2021 90004 .90000 A guide and meal plan 90001 90002 The 5: 2 diet is a popular form of intermittent fasting that involves eating regularly for 5 days and eating very little for 2 days. 90003 90002 Intermittent fasting is any diet that includes regular periods of not eating, or fasting. 90003 90002 This article will explain the 5: 2 diet and give a basic example of how to eat on each type of day. 90003 90002 The 5: 2 diet gets its name because it involves eating regularly for 5 days of the week while drastically limiting caloric intake on the other 2 two days.90003 90002 While the 5: 2 diet is a popular form of intermittent fasting, the term fasting is slightly misleading. 90003 90002 Unlike a true fast, which involves eating nothing for a set amount of time, the goal of the 5: 2 diet is to cut caloric intake on fasting days to 25 percent or just one-quarter of a person’s regular intake on the remaining days. 90003 90002 For example, a person who regularly eats about 2,000 calories per day would eat 500 calories on fasting days. 90003 90002 Importantly, fasting days are not consecutive because it is vital to give the body the calories and nutrients it needs to thrive.90003 90002 People typically space their fasting days out, for example, by taking their reduced-calorie days on Monday and Thursday or Wednesday and Saturday. 90003 90002 Part of the diet’s appeal is this flexibility. Instead of severely restricting the foods a person can eat, the 5: 2 diet focuses on strict caloric restriction on only 2 days of the week. This may help some people feel more satisfied with their diet, as they will not feel that they are missing out all the time. 90003 90002 The 5 normal days of the 5: 2 diet should still involve a healthful diet, however.Loading up on sugary or processed foods for 5 days and then having a small break may not be as helpful as keeping a trend of clean eating during the entire week. 90003 90002 The 5: 2 diet can have several benefits, including: 90003 90026 Weight loss 90027 90002 For the most part, people who follow the 5: 2 diet plan are looking to lose weight. 90003 90002 To lose weight, a person typically needs to eat fewer calories than they burn. Nutritionists call this a caloric deficit. 90003 90002 When someone follows this correctly, the 5: 2 diet may be a simple, straightforward way to cut calories, which may help burn extra fat.90003 90002 While there are not many studies on the 5: 2 diet specifically, initial studies on intermittent fasting seem promising. 90003 90002 A review in the 90037 Annual Review of Nutrition 90038 noted that in animal studies, a similar intermittent fasting diet led to a reduction in fat tissue and the cells that store fat. 90003 90002 A 2018 review and meta-analysis compared intermittent fasting to simple calorie restriction diets. This research noted that intermittent fasting is as effective as calorie restriction when it comes to weight loss and improving metabolic health.90003 90026 Reducing the risk of type 2 diabetes 90027 90002 Initial studies also suggest an intermittent calorie diet may also help reduce the risk of diabetes in some people. 90003 90002 Research from 2014 suggests that both intermittent fasting diets and calorie restriction diets helped reduce fasting insulin levels and insulin resistance in adults who were overweight or obese. The reviewers did call for more research to confirm these findings. 90003 90002 This does not suggest that intermittent fasting is a better diet, just an equally effective alternative for people who find calorie restriction diets difficult.90003 90002 There is no correct way to eat on fasting days, as each person’s body may respond differently to fasting. The principle is that on fast days, a person consumes just 25 percent of their normal calorie intake. 90003 90002 For instance, some people may need to start the day with a small breakfast to get their body moving. For others, eating breakfast immediately may make them feel hungrier throughout the day. These people may want to wait as long as possible before having their first meal.90003 90002 Because of this, everyone’s meal plan may look slightly different. Some fast day meal schedules include: 90003 90056 90057 eating three small meals such as an early breakfast, afternoon lunch, and late dinner 90058 90057 eating an early lunch and dinner 90058 90057 eating a small breakfast and late lunch and skipping dinner 90058 90057 eating a single meal at dinner or breakfast 90058 90065 90002 The main focus of these days is for a person to drastically reduce the calories they eat.90003 90002 If an individual regularly eats 2,000 calories per day, they should only consume 500 calories on fast days. 90003 90002 A person who usually eats 1,800 calories a day should reduce their intake to 450 calories on fast days. 90003 90026 Foods to include 90027 90002 It is vital to keep the body satisfied on fast days by eating foods that are rich in filling nutrients, such as fiber and protein. 90003 90002 90077 Vegetables and 90078 90077 fiber 90078 90003 90002 For people who are just getting started on the 5: 2 regimen, eating more vegetables may help them feel as if they are not lacking during a meal.Vegetables can be very low in calories compared with animal products and grains, meaning more vegetables can fit into a small meal. 90003 90002 Dark, leafy greens and salads can be a great way to add bulk to a meal and help people feel fuller without eating extra calories. 90003 90002 Another example of this is to use a spiralizer to turn zucchini or carrots into noodles, making a low-calorie base for a sauce as an accompaniment. 90003 90002 90077 Protein 90078 90003 90002 Protein is vital for staying full during fast days.People should focus on lean sources of protein without too much fat. 90003 90002 Add small portions of lean forms of protein on fast days, including: 90003 90056 90057 white fish 90058 90057 lean animal cuts 90058 90057 eggs 90058 90057 beans, peas, and lentils 90058 90057 tofu 90058 90065 90002 Importantly, people can avoid extra oil and fats by boiling, grilling, or roasting these foods instead of frying. 90003 90002 90077 Dark berries 90078 90003 90002 While most fruits are rich in natural sugars, dark berries, such as blackberries and blueberries, may fulfill sweet cravings without adding many calories.90003 90002 Other foods to include 90003 90056 90057 90077 Soup 90078: Soup is a great tool for fast days, as the added water and spices from the broth may help a person feel more satisfied without eating too many calories. 90058 90057 90077 Water 90078: Water is vital every day, but during fast days it may help stretch the time between meals and keep a person from feeling hunger pangs. 90058 90057 90077 Coffee or tea 90078: Plain, unsweetened coffee and tea are acceptable during fast days.However, some people find that coffee or tea stimulates their digestive system, making them feel hungry. Herbal tea is another option and is a great way to increase the person’s water intake. 90058 90065 90026 Foods to avoid 90027 90002 To avoid extra calories or using up the daily calorie limit on foods with fewer nutritional benefits than some other, more nutrient-dense ones, a person may wish to avoid the following foods on fast days: 90003 90056 90057 90077 processed foods 90078, which are typically refined and high in calories 90058 90057 90077 refined carbohydrates 90078, such as breads, pastas, and white rice 90058 90057 90077 excess fats 90078, including cooking oils, animal fats, and cheese 90058 90065 90002 Examples of smaller meals for fast days include: 90003 90056 90057 a generous portion of steamed vegetables with spices and salt 90058 90057 vegetable soup 90058 90057 two hard-boiled eggs 90058 90057 a small cut of steamed white fish 90058 90057 a generous portion of salad with fresh vegetables 90058 90065 90002 On regular days, a person eats as they usually would.It is essential to note that these 5 regular days are not «cheat days.» For this reason, it is still helpful to stay within the recommended calorie limit and eat a variety of nutritious foods. 90003 90002 A person who eats lots of processed, packaged, or unhealthful foods will likely notice less change in their weight from fasting. 90003 90002 The 5: 2 diet may be a helpful alternative to some people looking for a less restrictive diet plan, but it is not for everyone. 90003 90002 People who are prone to low blood sugar or easily feel dizzy or fatigued if they do not eat may not want to follow a diet that involves fasting.90003 90002 Pregnant or breastfeeding women must also avoid fasting. Children and teenagers should avoid fasting unless under the direct guidance of a doctor, as their bodies are still developing. 90003 90002 Anyone with a chronic condition, such as diabetes, can consult a doctor before trying any diet that includes fasting. 90003 90002 The 5: 2 diet offers people an alternative to basic calorie restriction, which could help many people stick to their diet and lose weight. 90003 90002 Fasting days can take some time to get used to.Hunger pangs or feeling faint may be more common when a person is beginning a 5: 2 diet than when they are used to the regimen. Many people who continue the diet say these effects lessen as their body adjusts. 90003 90002 Some people should not do this type of diet, however. Anyone who is uncertain about their specific dietary needs should consult their doctor or dietitian before starting the 5: 2 diet. 90003.