multiple sclerosis nutrition tool-kit · 2020. 9. 9. · salmon contains high amounts of omega-3...

nutritiontool-kit

Multiple Sclerosis

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com

Navigating the grocery aisles may seem overwhelming, especially when you’re feeling fatigued, but we’re

here to help! Below you’ll find some healthy, MS-friendly foods, no matter what section you’re shopping in.

Produce Produce

–––– Fruits ––––

Apples Mango

Bananas Nectarines

Blackberries Oranges

Blueberries Peaches

Cantaloupe Pears

Cherries Pineapple

Dates Plums

Figs Pomegranates

Grapes Raspberries

Honeydew melon Strawberries

Jackfruit Watermelon

Kiwi

–––– Vegetables ––––

Artichoke Jicama

Asparagus Lettuce

Avocado Mushrooms

Beans Okra

Beets Onion

Bell peppers Parsnips

Bok choy Pattypan squash

Broccoli Peas

Broccoli rabe Peppers

Brussels sprouts Potatoes

Butternut squash Pumpkin

Carrots Radish

Cauliflower Scallions

Cucumber Spinach

Corn Summer squash

Eggplant Sugar snap peas

Garlic Spaghetti squash

Green beans Tomato

Hominy Zucchini

Contains Gluten Contains Lactose

shopping listMultiple Sclerosis

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Low-fat milk (1% or skim)

Low-fat cheese (1% or skim)

Low-fat yogurt (1% or skim)

Kefir

Plant-based milk (nut varieties, soy, rice)

Plant-based yogurt (almond, coconut, soy)

Plant-based cheese (almond, soy)

Plant-based kefir

Canned beans

Canned fruit (packed in water)

Canned salmon

Canned tuna

Canned vegetables (no added salt)

Frozen vegetables (no added sauce, seasoning, or salt)

Frozen fruit (no added sugar)

Frozen, ready-to-eat grains

Beans

Eggs

Fish: salmon, tuna, mackerel

Shellfish: shrimp, scallops

White meat poultry: turkey, chicken

Old fashioned oatmeal

Whole grain bread

Whole grain pasta

Bean-based pasta (example Banza®)

Sprouted breads (example Ezekiel®) - may contain gluten

Brown rice

Quinoa

Barley

Wheat berries

Dairy

Canned Foods

Frozen Foods

Lean Protein

Grains & Starches






Almonds

Avocado oil

Brazil nuts

Canola oil

Cashews

Chia seeds

Extra virgin olive oil

Flax seeds

Hemp seeds

Nut butters

Peanuts

Pistachios

Pine nuts

Pumpkin seeds

Sesame seeds

Sunflower seeds

Sunflower butter

Walnuts

Water

Coffee

Tea

100% Juice

Kombucha (fermented beverage)

Nuts, Oils, and Seeds Beverages



foods to stock your pantryMultiple Sclerosis

Keep a power-packed pantry to help maintain your nutritional well-being. Items found on this list can be

easily prepared and eaten, which is especially helpful for when energy levels are low.

Bean-Based Pastas Cream of Wheat®

Instant Brown Rice Low-Sugar Cereal

Old Fashioned Oats Polenta

Whole Grain Crackers Whole Grain Pasta

Quick-Barley Quinoa

Basil Cinnamon Cumin

Chili Powder Garlic Ginger

Oregano Italian Seasoning Pepper

Rosemary Turmeric

Water Decaf Coffee Decaf Tea

100% Cranberry or Prune Juice

Olive Oil Canola Oil Coconut Oil

Canned Fruit (packed in water)

Dried Fruit

Low-Sodium Gravy (to moisten food, if necessary)

Low-Sugar Pudding

Flour, cornstarch, or commercial thickeners (to thicken liquids, if necessary)

Grains

Herbs & Spices (Dried or Powdered)

Fruits

Other

VegetablesCanned Beans and Legumes Chicken Stock

Beef Stock Nut or Seed Butters

Salmon (cans or pouches) Tuna Fish (cans or pouches)

Raw or Roasted Nuts (almonds, cashews, pistachios, walnuts)

Canned Beans and Legumes Onions

Pasta/Marinara Sauce Potatoes

Vegetable Juice Vegetable Stock

Canned, Reduced Sodium Vegetables

Protein

Beverages

Oils



eat this, not thatMultiple Sclerosis

Eat This Not ThatGroup

Fruits

• Canned fruit packed in water• Dried fruit, no sugar added• Fresh fruit• Frozen fruit, no sugar added• 100% fruit juice

• Canned or frozen fruit packed in syrup• Dried fruit with added sugar

Vegetables

• Beans and peas• Dark green vegetables• Red and orange vegetables• Starchy vegetables (corn, white potato,

sweet potato, peas)• Other (cauliflower, celery, cucumber, green beans,

peppers, mushrooms, onions, squash, and zucchini)

• Deep fried vegetables• Frozen vegetables packed in heavy sauces• Canned vegetables packed in salted water

(rinse in a colander to remove excess salt)

Grains/Starches

• Amaranth• Barley*• Bean-based pastas• Brown rice• Buckwheat• Oatmeal• Wheat berries*• Whole grain, high-fiber cereals*• Whole grain pasta*• Whole grain bread*• Wild rice• Quinoa• Sorghum

• White rice• Refined white flour products - bread, bagels,

rolls, crackers, cereals, pasta*• Gluten containing foods, if gluten intolerant

Protein

• Beans• Eggs• Fish• Poultry• Shellfish• Tempeh• Tofu

• Processed and smoked meats (deli meats, jerky, hot dogs, sausages, and bratwurst)

• Fried meats• High-fat meats

* Contains gluten | ∞ Contains lactose



eat this, not thatMultiple Sclerosis

* Contains gluten | ∞ Contains lactose

Dairy

• Low-fat dairy (milk, yogurt, cheese, kefir) ∞• Plant-based milk alternatives (almond,

cashew, coconut, soy)• Plant-based milk alternative yogurts

(almond, soy, coconut)

• Full-fat dairy (cream, half and half, sour cream, ice cream) ∞

• Lactose containing foods, if lactose intolerant

Nuts/Seeds/Oils

• Plain, whole nuts• Plain seeds• Extra-virgin olive oil• Canola oil• Nut butters (peanut, almond, cashew)

• Salted or sugar-coated nuts and seeds• Butter• Lard

Beverages

• Coffee• Kombucha (fermented tea)• Kvass (fermented beverage)*• Tea• Water

• Sugar-sweetened beverages • Alcohol• Energy drinks

Snack Foods

• Whole grain crackers*• Air popped popcorn• Fruit leathers• Trail mix• Fruit and nut bars

• Salty snacks (crackers, chips, pork rinds, pizza rolls, etc.)*

• Sugary snacks (cookies, cakes, pastries, pie, frozen treats, etc.)*

Eat This Not ThatGroup



food and symptom tracker

Date & Time Symptoms Well-BeingFood Eaten



2 ½ Cups Old Fashioned Oats, divided

2 Tsp Cinnamon

½ Tsp Baking Powder

¼ Tsp Salt

1 Egg

¾ Cup Unsweetened Apple Sauce

2 Tsp Vanilla Extract

¾ Cup Unsweetened Vanilla Almond Milk

½ Cup Honey

1 Medium Apple, grated

12 Servings • 2x2 Inch Squares

Ingredients

45 Mins Total Time

OatsOats provide a gluten-free source of soluble fiber, an important nutrient for gut health. Oats are also a complex carbohydrate that provides your body with the energy it needs to function it’s best.

Nourishment Note!

AppleApples are fiber-rich foods important to improving heart health and lowering the risk of certain types of cancer. Apples are also a good source of vitamin C, a nutrient important to those with multiple sclerosis.

Apple Cinnamon Breakfast Bars

15 MinsPrep Time

30 MinsCook Time

12Servings

140 Calories 2g Fat 31g Carbs 3g Protein

Breakfast | Snack

Allergens: Nuts, Eggs

Allergen Swap

Nuts Substitutes Replace almond milk with cow’s milk or a non-dairy milk alternative (soy milk, etc.)

Egg Substitutes Mix 1 Tbsp chia seeds or ground flax seeds with 3 Tbsp hot water; set aside to thicken to egg white consistency. 3 ½ Tbsp of the mixture = 1 egg.



8x8 Inch Baking Dish

Cooking Spray

Blender

2 Bowls

Spoon

Whisk

Measuring Cups

Measuring Spoons

Knife

Box Grater

Preheat OvenCoat an 8x8 inch baking dish with cooking spray and set aside. Preheat oven to 350°F.

Combine Dry IngredientsIn a blender, place 1 cup of old fashioned oats and blend until the oats turn to a flour-like consistency. Pour into a mixing bowl and add the additional 1 ½ cups oats, cinnamon, baking powder, and salt. Stir to combine.

Combine Wet IngredientsIn a separate bowl, whisk together the egg, applesauce, vanilla, almond milk, and honey.

Blend IngredientsMix the wet ingredients into the bowl with the dry ingredients and stir well.

BakeFold in the grated apple. Pour mixture into the prepared baking dish and bake for approximately 30 minutes, or until a toothpick inserted in the middle comes out clean.

Cool & ServeAllow to cool; cut into bars and serve.

Instructions What You’ll Need

Recipe adapted from:https://www.superhealthykids.com/apple-cinnamon-breakfast-bar/

• Buy prepared oat flour.

• Shred apple using a grating attachment on a food processor.

Fatigue Buster


Adapted from: https://www.superhealthykids.com/apple-cinnamon-breakfast-bar/


1 Tbsp Olive Oil

3 Cloves Garlic, minced

1 Onion, diced

2 Medium Carrots, diced

2 Medium Celery Stalks, diced

½ Tsp Dried Thyme

6 Cups Chicken Stock

2 Cups Cooked Slow Cooker Chicken

2 Bay Leaves

1 Tsp Dried Rosemary

2 Cups Cooked Wild Rice

1 Lemon, juiced

Salt and Pepper, to taste

6 Servings

Ingredients

25 Mins Total Time

ChickenChicken is a lean protein source and may provide your body with the building blocks it needs to build new and healthy cells.

Nourishment Note!

Wild RiceWild rice is high in antioxidants and fiber, both of which are important for individuals with MS.

Lemon Chicken Wild Rice Soup

10 MinsPrep Time

15 MinsCook Time

6Servings


Lunch | Dinner

Allergens: None

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Cutting Board

Knife

Measuring Spoons

Measuring Cups

Large Stockpot

Spoon

Ladle

Sauté VegetablesHeat 1 tablespoon olive oil in a large stockpot. Add garlic, carrots, onion, and celery and cook, stirring occasionally, for about 3-4 minutes, or until tender.

Heat & EnjoyAdd dried thyme, chicken stock and bay leaves; bring to a boil. Stir in cooked wild rice, cooked chicken, and rosemary. Simmer until hot throughout. Stir in lemon juice and salt and pepper, to taste. Enjoy!


Recipe adapted from:https://damndelicious.net/2014/04/25/lemon-chicken-orzo-soup/

• Cook wild rice ahead of time or buy pre-cooked frozen wild rice.

• Cook chicken ahead of time in slow cooker.

• Look for pre-diced mirepoix mixes (carrots, onions and celery) in the produce section of your local grocery store.

• Purchase pre-minced garlic.

• Make a double-batch and freeze half to eat at a later date.

Fatigue Buster

http://www.meijerspecialtypharmacy.com

https://damndelicious.net/2014/04/25/lemon-chicken-orzo-soup/


Thai Peanut Sauce

½ Cup Creamy Peanut Butter

¼ Cup Soy Sauce

2 Tbsp Ginger Paste

⅓ Cup Lime Juice

2 Tbsp Sriracha® (to taste)

Stir Fry

2 Cups Broccoli Florets 1 Cup Green Beans

2 Cups Bok Choy, chopped 1 package Miracle Noodles® (shirataki noodles), prepared1 lb Salmon, cut into 4,

4 oz portions

Additional Ingredients

2 Tbsp Olive Oil, divided Sesame Seeds (optional)

Salt and Pepper, to taste Scallions (optional)

4 Servings

Ingredients

35 Mins Total Time

SalmonSalmon contains high amounts of omega-3 fatty acids which help to lower inflammation. Omega-3 fatty acids also help to protect the heart and brain.

Nourishment Note!

BroccoliBroccoli is a cruciferous vegetable rich in disease fighting compounds. It’s also packed with nutrients, including fiber to aid in gut health, vitamin C to help with skin health and immune function, and folate to promote new cell growth.

Thai Salmon Stir-Fry

20 MinsPrep Time

15 MinsCook Time

4Servings


Dinner

Allergens: Fish, Nuts, Soy

Allergen Swap

Fish Substitute Tofu

Nuts Substitute Sun Butter®

Soy Substitutes Coconut aminos, liquid aminos, No Soy® soy sauce


Measuring Cups

Measuring Spoons

Small Bowl

Whisk

Knife

Cutting Board

Wok/Large Skillet

Spatula

Tongs

Grill / Grill Pan

Heat GrillHeat grill to medium-high heat. A grill pan on the stove will work as well.

Combine IngredientsIn a small bowl, whisk together the sauce ingredients and set aside.

Season Salmon & GrillDrizzle 1 Tbsp olive oil over the salmon and season with salt and pepper, to taste. Grill for 2-3 minutes per side, until desired doneness.

Sauté Vegtables & Toss With NoodlesIn a large skillet or wok, heat 1 Tbsp olive oil over medium-high heat. Add broccoli, cook for one minute. Add green beans and bok choy and cook for an additional 3 minutes. Add prepared noodles and sauce. Toss to heat through.

Garnish & PrepareDivide stir fry ingredients into four servings, top each with a piece of salmon and garnish with sesame seeds and thinly sliced scallions.


5

Recipe created by Meijer Chef, Chad Beuter• Use individually frozen salmon fillets.

• Purchase pre-chopped broccoli florets or frozen broccoli.

• Purchase pre-squeezed lime juice.

Fatigue Buster


2 Large Avocados, very ripe

½ Cup 60% Dark Chocolate Baking Chips

½ Cup Dark Cocoa Powder

½ Cup Honey

1 Tsp Vanilla Extract

½ Tsp Salt

Optional Garnish: ½ Cup Berries, Dark Chocolate Chips, or Toasted Walnuts

5 Servings • 4 Oz Serving Size

Ingredients

10 Mins Total Time

Dark ChocolateBest consumed in moderation, dark chocolate provides a variety of minerals including iron, magnesium, manganese, and copper. High percentages of dark chocolate (60% and greater) contain antioxidants and polyphenols key to lowering inflammation in the body.

Nourishment Note!

AvocadoAvocados are both a fruit and a fat, and contain a variety of vitamins, minerals, and antioxidants to help keep your body working it’s best.

Velvety Dark Chocolate Mousse

10 MinsPrep Time

0 MinsCook Time

5Servings


Dessert | Snack

Allergens: None



Cutting Board

Knife

Food Processor

Measuring Cups

Measuring Spoons

Rubber Scraper

Small Serving Bowls

Melt ChocolateMelt dark chocolate chips according to package instructions.

Combine IngredientsCombine all ingredients in a food processor, and blend until thick and creamy.

Garnish & ServeSpoon into serving bowl and top with garnish. Enjoy!


Recipe created by Meijer Chef, Chad Beuter

• This recipe can be made in advance. Mousse will stay fresh in the refrigerator for up to 5 days.

Fatigue Buster


multiple sclerosis nutrition tool-kit · 2020. 9. 9. · salmon contains high amounts of omega-3...

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