Given my passion for my chosen field of academic study (nutrition, if you didn’t know) you should probably be relieved that up until this point I have managed to resist to urge to write about what I eat. Today that all comes crumbling down (ooh, crumble).
The complexity of the relationship between diet and health cannot be overstated, but is only made more complicated once disease has to be considered. Throw in multiple diseases and suddenly you need a degree to figure it all out. Fortunately, I just so happen to have one.
My primary consideration when it comes to food is actually fat intake, due to the fact that all the way back in February 2017 someone stole my gall bladder. The gall bladder stores bile and pours it into the small intestine when food is detected in the gut. Fat absorption is increased as a result. Without a gall bladder bile simply drips into the gut continuously, regardless of the presence or absence of food. When it comes to meals the bile excretion doesn’t change and the ability to absorb fats from meals therefore reduces. Simply and grossly put, if the fat isn’t absorbed it leaves the intestines via another route in something called steatorrhoea. If you are in any way squeamish, for the love of god DO NOT GOOGLE WHAT THAT IS.
After this I need to assess my fibre intake. Colorectal cancer runs in the family, and the constant dripping of bile into the intestine after the gall bladder is removed irritates the gut wall, increasing the risk of developing the cancer even more. CFS can also result in constipation which is alleviated by fibre, as the use of painkillers and decreased exercise levels both demote bathroom business.
My next consideration is maintaining energy levels throughout the day. Consuming complex carbohydrates like bread, pasta, oats, rice etc. provides energy over a longer time period, and caffeine and sugar can be used to give me instant boosts when my energy levels drop. I also don’t want to consume too many calories as without exercise extra calories simply get stored as fat, causing a gain in weight.
Minor considerations include vitamin and mineral intakes as these are all involved in the normal energy metabolism and immune responses, and also the consumption of isoflavones from soya which may reduce the risk of breast cancer, a disease which also runs in the family.
This all sounds very complicated to create a diet that meets all of these needs, so to demonstrate what this looks like, I’ve recorded what I eat on an average day.
6 am: caffeinated coffee and cereal with skimmed milk (to keep fat intake low).
7 am: another coffee with a little skimmed milk in.
9 am: either coffee or tea, again with skimmed milk.
11 am: either coffee or tea, skimmed milk.
12.30 pm: lunchtime! Coffee with skimmed milk, a sandwich on white bread (white flour is fortified with additional nutrients, whereas wholemeal bread has more fibre, but compounds in the fibre reduce the absorption of nutrients), an apple, a handful of grapes, and a low fat yogurt.
2 pm: tea or coffee with skimmed milk, a couple of biscuits.
4 pm: tea or coffee with skimmed milk.
5.30 pm: tea or coffee with skimmed milk.
7 pm: decaffeinated tea with skimmed milk.
9 pm: carbonated water, main meal (example: Stir fty with instant noodles, sauce, poultry, a red onion, pepper, courgette, and frozen sweetcorn. The soy sauce contains isoflavones, and the frozen sweetcorn is richer in nutrients than fresh sweetcorn as nutrients are “locked in” when frozen), dessert (cake, sometimes with ice cream or custard).
10 pm: decaffeinated tea with skimmed milk.
Without access to some of the resources I used on my degree it’s difficult to give a precise calorie count but this comes to between 1,600 and 1,800 kcal per day. The occasional glasses of wine would bump this up to 2,000 kcal. Before you panic and say I eat too little, please remember that I have extremely low levels of activity and therefore simply don’t need the calories!
The management of my diet enables me to maintain relatively steady energy levels throughout the day, which is particularly important at work, and also keeps me from developing the very unpleasant side effects that come from gall bladder removal. At the same time my diet is by no means bland, is interesting and varied, and includes some typically unhealthy foods. Consumption of unhealthy foods in moderation can be part of a healthy diet, and I don’t spend my entire life eating what looks like next doors hedge.
And now that I’ve written this, I’m hungry…