Low Fibre Meal Suggestions

Breakfast

Cereal - Special K, Rice Krispies, Cheerios
Eggs & Bacon
Eggs & Toast with Molasses
Toast with 2 Tbsp Smooth Peanut Butter

Avoid - Any cereals with more than 2 grams of fibre per serving


Snacks

Grilled Cheese Sandwich - Add bacon for extra protein
Chicken Sandwich (Add cheese and grill...mmmmm)
At Dominion, check out the Rosemary and Focaccia breads
Peanut butter & crackers
Cheese & Crackers (Try different types of cheeses. The Laughing Cow is the spreadable cheese that Cynthia had.)
Ritz Sandwiches
Crackers must be made with white flour and have less than 2 grams of fibre per serving (Ritz, Tartinables, President's Choice Rich & Flaky)
Canned Fruit with Vanilla Yogurt
Daily Dose of Chocolate
Pudding
Cakes made with white flour are yummy desserts....bring on the McCain's cakes! :)


Drinks

Milk
V8 Splash
Presidents Choice 100% Juice Spritzer - Open and leave overnight

Avoid - carbonated drinks, caffeine, juices with pulp


Full Meals

Oliveri Tortelloni (Either beef or Prosciutto with Parmesan Cheese) with Marinara Sauce or Alfredo Sauce
BBQ Chicken with a small amount of Diana sauce, potatoes and green/yellow beans
Salmon with Maple Syrup and Sweet Potatoes
Fish with Toutons as mom found out
BBQ Hamburgers
Chicken dinner with potatoes and carrots
Add Garlic bread or cheese bread to your meal (you can pick up garlic butter in the dairy section)
Chicken with Teriyaki Sauce, White Rice with Soy Sauce


Hopefully you'll be treated to chocolate croissants from Tim's and yummy desserts from the bakeries at Dominion or Sobey's!

Low Fibre Diet

Vegetables

Potatoes without skin
Sweet Potatoes without skin
String Beans
Cooked Soft Carrots
Well cooked vegetables

Avoid - onions, broccoli, cauliflower, corn, peas, spinach, any juice containing pulp, cabbage, green pepper, turnip, brussel spouts


Fruit

Ripe banana
Any soft fruit without the skin
Any canned fruit

Avoid - Cantaloupe, Melons


Grains

White flour only
White rice

Avoid - whole wheat, whole grains, oats, nuts & seeds, chunky peanut butter, any nut butters other than peanut butter, any cereals with more than 2 grams of fibre


Protein

Meat, chicken, fish, cheese, smooth peanut butter



Other Items to Avoid

Jams
Pickles
Popcorn
Coconuts
Spicy Foods
Fried Foods

Make Ahead Meals - Fitness Magazine

Thanks Shelley for these recipes :)


http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/make-ahead-freezer-friendly-recipes/?page=5

Super Foods - What You Might Not Know

Beans - helps prevent Heart Disease and Diabetes
Leafy Greens - fight cancer and osteoporsis
Citrus - shows promise for fending off Lung Cancer
Olive Oil - helps keep your Cholesterol Levels in check
Tomatoes - rich in lycopene, help prevent both prostate and breast cancer
Bok Choy - cancer fighting
Nuts - multiple health boosting compounds
Shitake Mushrooms - deliver immune boosting chemicals called polysaccharides
Apples - are antioxidant that can reduce allergy symptoms
Barley - helps prevent heart disease and diabetes
Peanut Butter - magnesium-rich, helps lower diabetes risk
Low Fat Yogurt - prevents osteoporosis
Cinnamon - counteracts diabetes complications
Kiwi - Vitamin C rich eases asthma and allergies
Sesame Oil - may counteract PMS
Avocados - Rich in B vitamins can help ease depression
Eggs - may help keep your eyes healthy as you age
Onions - fight inflammation
Cherries and berries - can ease arthritis related symptoms
Bananas - contain tryptophan, which your body converts to mood boosting serotomin
Pomegranates - are rich in antioxidants

Iron Sources

Blackstrap Molasses
Seaweed
Pumpkin Seeds
Quinoa!!!!
Almonds
Cashews
Raisins
Sesame Seeds
Dates
Free Range Eggs
Kelp
Spinach

Remember Vitamin C helps the absorption of iron,drink orange juice with the above.

Protien Sources

By Serving Size

Almond Butter/Cashew Butter - 2 Tbsp
Nuts/Seeds - 1/2 cup
Beans - 1/2 cup
Milk - 1 cup
Hard or Soft Cheese - 1 oz
Fish - 3 oz
Poultry - 3 oz
Meat - 3 oz
Egg - 1 large
Tofu - 1/2 cup

Maple Syrup Dressing

Cheryl's Famous Maple Syrup Dressing

1 Part Organic Maple Syrup
1 Part Olive Oil
1/3 of 1 part White Wine Vinegar

Shake ingredients, add more white wine vinegar to suit your taste.

Can be used in any salad, really good with salads that have strawberries.

Enjoy!