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Diet & Meal Planning: A Guide for Lupus Warriors

Updated: Dec 18, 2023

Living with lupus can be challenging, but with the right dietary changes, you can improve your quality of life and manage your symptoms effectively. This is exactly how I help my clients!

One crucial aspect of starting to change your diet is meal planning. Don't worry, you don't have to meal prep everything, but thinking about what you'll eat in the future days helps prevent you from being stuck without food that helps you feel your best!

Proper nutrition helps you improve your symptoms and reduce inflammation.

Let's explore some valuable meal-planning tips tailored specifically for people living with Lupus:

  1. Prioritize Anti-Inflammatory Foods: Lupus is an autoimmune disease that involves chronic inflammation. Therefore, your meal planning should revolve around anti-inflammatory foods. Incorporate plenty of fruits and vegetables, especially those rich in antioxidants, such as berries, broccoli, spinach, and more! Omega-3 fatty acids found in fatty fish like salmon, flaxseeds, and walnuts can also help reduce inflammation. Check out my quotes and other experts' opinion in this article:

  2. Balance Your Diet: Maintaining a balanced diet is essential for anyone, but it's especially crucial for lupus warriors. Aim for a balanced ratio of carbohydrates, proteins, and healthy fats. Opt for whole grains like quinoa, brown rice, and oats, lean proteins like beans, lentils, chicken, and tofu, and heart-healthy fats from avocados, olive oil, and nuts.

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  1. Limit Trigger Foods: Many lupus patients find that certain foods can trigger flares or worsen symptoms. Common culprits include processed foods, sugar, and excessive salt. Be mindful of your body's response to different foods, and consider keeping a food diary to identify any triggers. If you notice a pattern, try to limit or eliminate those foods from your diet. I work with you on figuring out your triggers and replacing with better choices!

  2. Stay Hydrated: Proper hydration is essential for everyone, but it's especially crucial for people with lupus. Water can aid in reducing inflammation. Aim to drink at least eight glasses of water a day and consider herbal teas or infused water for added flavor and hydration.

  3. Plan and Prep Ahead: Living with lupus can be physically taxing, so make meal planning as convenient as possible. Set aside time each week to plan your meals, create a shopping list, and prep ingredients in advance. Pre-cooking batches of your favorite lupus-friendly recipes can save you time and energy on busy days. Freeze leftovers to have a prepared meal on hand if you're having a low-energy day.

  4. Embrace Variety: Variety is key to a balanced diet, and it can also help you discover which foods work best for your body. Experiment with different grains, proteins, and vegetables to keep your meals exciting and nutritious. Don't be afraid to explore international cuisines that emphasize whole, unprocessed ingredients.

  5. Listen to Your Body: Lupus symptoms can fluctuate, so it's crucial to pay attention to your body's signals. If you're feeling fatigued, adjust your meal plans to incorporate more energy-boosting foods. If you experience digestive issues, consider smaller, more frequent meals. The key is to be flexible and responsive to your body's needs.

  6. Consult a Registered Dietitian: When in doubt, seek professional guidance. I'm here to help!

Meal planning for lupus warriors is not just about nourishing your body; it's a way to take control of your health and improve your quality of life. By prioritizing anti-inflammatory foods, maintaining balance, and listening to your body, you can create a meal plan that supports your journey with lupus. Remember that consistency and self-care are key. With the right meal-planning strategies, you can thrive while living with lupus.

Are you ready to get started with your health journey, click below to schedule a free 15 minute meet and greet call with me:

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