Ano ang Maaari Ko Kumain kung mayroon akong Heartburn?

Araw-araw na menu na nagtatampok ng heartburn-friendly na mga pagkain at mga recipe. Ang mga menu sa ibaba ay naglalaman ng mga pagkaing natuklasan ko na ligtas para sa akin na kumain bilang isang GERD sufferer.These ay perpekto para sa mga indibidwal na nasa isang heartburn diet. Ang mga mungkahi para sa almusal, tanghalian, hapunan, at meryenda ay ibinibigay. Ang bawat menu ng hapunan na ipinakita dito ay nagbibigay ng isang Entree na may isang link sa recipe para sa paghahanda nito, kasama ang mga mungkahi para sa mga side dishes.

Day One Sample Menu

Almusal:

• 1 tasa mainit na oatmeal cereal
• 8 oz skim o 1% milk
• 1/2 tasa papaya hiwa
• 2 hiwa ng buong-wheat bread
• 1 tbsp margarine

Mid-Morning Snack:

• 1 medium apple

Tanghalian:

• 1 1/2 tasa cream ng sopas ng manok
• Chicken sandwich (2 piraso ng buong butil ng butil, 4 na ans deli-estilo na hiwa ng manok, 1 tbsp low-fat mayonnaise, 1 lettuce leaf)
• 1/2 tasa raw karot sticks

Mid-Afternoon Snack:

• 20 walang ubas na ubas

Hapunan:

• Karne ng baka at Mushroom Stroganoff
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed green beans
• 1 hapunan roll
• 1 tbsp margarine

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Araw ng Sample ng Sample ng Araw

Almusal:

• 1 english muffin (2 halves)
• 1 tbsp margarine
• 8 oz skim o 1% milk
• 1/2 cup sliced ​​peaches

Mid-Morning Snack:

• 1 maliit na saging

Tanghalian:

• Pinalamanan Tuna Pocket (1 buong grain pita, 4 ans tubig-nakaimpake tuna, 2 tbsp mababang-taba mayonesa, 1/4 tasa pipino hiwa)
• 1 tasa litsugas

MId-Hapon Snack:

• 1 tasa ng mga peach

Hapunan:

• Buttermilk Oven-Fried Chicken

• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed karot
• 1 tasa sliced ​​peras

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Tatlong Halimbawang Menu ng Araw

Almusal:

• 1 1/2 tasa ay namumula sa cereal ng trigo
• 8 oz skim o 1% milk
• 2 hiwa buong-wheat toast
• 1 tbsp margarine
• 1 maliit na saging

Mid-Morning Snack:

• 1 bigas cake na may 1 tbsp peanut butter

Tanghalian:

• Turkey Sandwich (2 piraso ng buong-wheat bread, 4 ans oven-inihaw na turkey lunch dish, 1 oz low-fat mayonnaise)
• 2 oz corn tortilla chips
• 1 tasa cottage cheese
• 1 tasa ng hiwa ng mga milokoton

MId-Hapon Snack:

• 1 tasang apricot, naka-kahong sa juice

Hapunan:

• Tuna Noodle Casserole
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed broccoli
• 1 tasa sliced ​​peras

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Apat na Halimbawang Menu ng Araw

Almusal:

• 1 tasa bran flakes cereal
• 8 oz skim o 1% milk
• 1 english muffin (2 halves)
• 1 tbsp margarine
• 1 tasang sariwa o frozen na strawberry

Mid-Morning Snack:

• 20 walang ubas na ubas

Tanghalian:

• 1 1/2 tasa manok pansit na manok
• Chicken sanwits (2 piraso ng buong grain grain, 1 tbsp low-fat mayonnaise, 4 na ans deli-style sliced ​​chicken)
• 1 tasa ng walang kulay na mansanas
• 1/2 tasa ng kintsay

MId-Hapon Snack:

• 4 na butil-butil na butil ng trigo

Hapunan:

• Inihaw na Pork Chops na may Oregano
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 daluyan na inihurnong patatas
• 1 tbsp margarine
• 1 tasa ng hiwa ng mga milokoton

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Limang Araw ng Halimbawang Menu

Almusal:

• 1 tasa mainit na oatmeal cereal
• 8 oz skim o 1% milk
• 2 hiwa buong-wheat toast
• 1 tbsp margarine
• 1 tasa ng walang kulay na mansanas

Mid-Morning Snack:

• 1 tasa ng walang kulay na mansanas

Tanghalian:

• Chicken Wrap (1 taba-libreng harina tortilla, 7 "hanggang 8" diameter, 4 ansheed dibdib ng manok, 2 tbsp low-fat mayonnaise, 1/2 tasa na pinutol na lettuce, 1 ans mababang taba ng piniritong mozzarella cheese)

• 1 tasa ng hiwa ng mga milokoton

MId-Hapon Snack:

• 1 maliit na saging

Hapunan:

• Swedish Meatballs
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed green beans
• 1 hapunan roll
• 1 tbsp margarine

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Anim na Halimbawang Menu ng Araw

Almusal:

• 8 oz skim o 1% milk
• 1 bagel
• 1 tbsp peanut butter o low-fat cream cheese
• 1 maliit na saging

Mid-Morning Snack:

• 1 maliit na peras

Tanghalian:

• 2 tasa cream ng potato soup
• Turkey sandwich (2 piraso ng buong-trigo tinapay, 4 ans white turkey pananghalian karne, 1 tbsp low-fat mayonnaise, 2 dahon ng lettuce)
• 1/2 tasa raw karot sticks

MId-Hapon Snack:

• 2 oz pretzels

Hapunan:

• Baking Chicken and Rice
• 1 maliit na tossed salad

• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed green beans
• 1 tasang apricot

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Araw Pitong Halimbawang Menu

Almusal:

• 1 tasang trigo mais
• 8 oz skim o 1% milk
• 1 maliit na saging
• 1 english muffin (2 halves)
• 1 tbsp margarine

Mid-Morning Snack:

• 3/4 cup apricots

Tanghalian:

• Pinalamanan Chicken Pocket (1 whole grain pita, 4 oz diced chicken breast, 2 tbsp low-fat mayonnaise, 1 cup shredded lettuce, 1 oz low-fat shredded mozzarella cheese)
• 1 tasang sariwa o frozen na strawberry

MId-Hapon Snack:

• 1 bigas cake na may 1 tbsp low-fat cream cheese

Hapunan:

• Inihaw na Inumin na Flank Steak
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 daluyan na inihurnong patatas
• 2 tbsp margarine
• 1 tasang apricot

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Araw ng Eight Sample Menu

Almusal:

• 1 tasa mainit na oatmeal cereal
• 8 oz skim o 1% milk
• 1/2 tasa papaya hiwa
• 2 hiwa ng buong-wheat bread
• 1 tbsp margarine

Mid-Morning Snack:

• 1 medium apple

Tanghalian:

• 1 1/2 tasa cream ng sopas ng manok
• Chicken sandwich (2 piraso ng buong butil ng butil, 4 na ans deli-estilo na hiwa ng manok, 1 tbsp low-fat mayonnaise, 1 lettuce leaf)
• 1/2 tasa raw karot sticks

Mid-Afternoon Snack:

• 20 walang ubas na ubas

Hapunan:

• Chicken Pot Pie
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed karot
• 1 tasa sliced ​​peras

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Araw ng siyam Sample Menu

Almusal:

• 1 english muffin (2 halves)
• 1 tbsp margarine
• 8 oz skim o 1% milk
• 1/2 cup sliced ​​peaches

Mid-Morning Snack:

• 1 maliit na saging

Tanghalian:

• Pinalamanan Tuna Pocket (1 buong grain pita, 4 ans tubig-nakaimpake tuna, 2 tbsp mababang-taba mayonesa, 1/4 tasa pipino hiwa)
• 1 tasa litsugas

MId-Hapon Snack:

• 1 tasa ng mga peach

Hapunan:

• Karne ng baka at Gulay Gumalaw-Fry
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasang sariwa o frozen na strawberry
• 1 hapunan roll
• 1 tbsp margarine

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Araw Sample Sample Menu

Almusal:

• 1 1/2 tasa ay namumula sa cereal ng trigo
• 8 oz skim o 1% milk
• 2 hiwa buong-wheat toast
• 1 tbsp margarine
• 1 maliit na saging

Mid-Morning Snack:

• 1 bigas cake na may 1 tbsp peanut butter

Tanghalian:

• Turkey Sandwich (2 piraso ng buong-wheat bread, 4 ans oven-inihaw na turkey lunch dish, 1 oz low-fat mayonnaise)
• 2 oz corn tortilla chips
• 1 tasa cottage cheese
• 1 tasa ng hiwa ng mga milokoton

MId-Hapon Snack:

• 1 tasang apricot, naka-kahong sa juice

Hapunan:

• Chicken and Mushroom Stroganoff
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed green beans
• 1 hapunan roll
• 1 tbsp margarine

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Araw Eleven Sample Menu

Almusal:

• 1 tasa bran flakes cereal
• 8 oz skim o 1% milk
• 1 english muffin (2 halves)
• 1 tbsp margarine
• 1 tasang sariwa o frozen na strawberry

Mid-Morning Snack:

• 20 walang ubas na ubas

Tanghalian:

• 1 1/2 tasa manok pansit na manok
• Chicken sanwits (2 piraso ng buong grain grain, 1 tbsp low-fat mayonnaise, 4 na ans deli-style sliced ​​chicken)
• 1 tasa ng walang kulay na mansanas
• 1/2 tasa ng kintsay

MId-Hapon Snack:

• 4 na butil-butil na butil ng trigo

Hapunan:

• Pasta at Ham
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed karot
• 1 tasa sliced ​​peras

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Araw ng Twelve Sample Menu

Almusal:

• 1 tasa mainit na oatmeal cereal
• 8 oz skim o 1% milk
• 2 hiwa buong-wheat toast
• 1 tbsp margarine
• 1 tasa ng walang kulay na mansanas

Mid-Morning Snack:

• 1 tasa ng walang kulay na mansanas

Tanghalian:

• Chicken Wrap (1 taba-libreng harina tortilla, 7 "hanggang 8" diameter, 4 ansheed dibdib ng manok, 2 tbsp low-fat mayonnaise, 1/2 tasa na pinutol na lettuce, 1 ans mababang taba ng piniritong mozzarella cheese)
• 1 tasa ng hiwa ng mga milokoton

MId-Hapon Snack:

• 1 maliit na saging

Hapunan:

• Gulay na Beef Stew
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa sliced ​​peras
• 1 hapunan roll
• 1 tbsp margarine

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Araw ng Sampung Sample na Menu

Almusal:

• 8 oz skim o 1% milk
• 1 bagel
• 1 tbsp peanut butter o low-fat cream cheese
• 1 maliit na saging

Mid-Morning Snack:

• 1 maliit na peras

Tanghalian:

• 2 tasa cream ng potato soup
• Turkey sandwich (2 piraso ng buong-trigo tinapay, 4 ans white turkey pananghalian karne, 1 tbsp low-fat mayonnaise, 2 dahon ng lettuce)
• 1/2 tasa raw karot sticks

MId-Hapon Snack:

• 2 oz pretzels

Hapunan:

• Pork Chops na may Applesauce
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 daluyan na inihurnong patatas
• 1 tbsp margarine
• 1 tasa ng hiwa ng mga milokoton

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Araw ng labing-apat na Sample Menu

Almusal:

• 1 tasang trigo mais
• 8 oz skim o 1% milk
• 1 maliit na saging
• 1 english muffin (2 halves)
• 1 tbsp margarine

Mid-Morning Snack:

• 3/4 cup apricots

Tanghalian:

• Pinalamanan Chicken Pocket (1 whole grain pita, 4 oz diced chicken breast, 2 tbsp low-fat mayonnaise, 1 cup shredded lettuce, 1 oz low-fat shredded mozzarella cheese)
• 1 tasang sariwa o frozen na strawberry

MId-Hapon Snack:

• 1 bigas cake na may 1 tbsp low-fat cream cheese

Hapunan:

• Pritong Manok
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed karot
• 1 tasang apricot

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Araw ng Limampung Sample na Menu

Almusal:

• 1 tasa mainit na oatmeal cereal
• 8 oz skim o 1% milk
• 1/2 tasa papaya hiwa
• 2 hiwa ng buong-wheat bread
• 1 tbsp margarine

Mid-Morning Snack:

• 1 medium apple

Tanghalian:

• 1 1/2 tasa cream ng sopas ng manok
• Chicken sandwich (2 piraso ng buong butil ng butil, 4 na ans deli-estilo na hiwa ng manok, 1 tbsp low-fat mayonnaise, 1 lettuce leaf)
• 1/2 tasa raw karot sticks

Mid-Afternoon Snack:

• 20 walang ubas na ubas

Hapunan:

• Beef Strips and Pasta
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa ng hiwa ng mga milokoton

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Araw ng Sixteen Sample Menu

Almusal:

• 1 english muffin (2 halves)
• 1 tbsp margarine
• 8 oz skim o 1% milk
• 1/2 cup sliced ​​peaches

Mid-Morning Snack:

• 1 maliit na saging

Tanghalian:

• Pinalamanan Tuna Pocket (1 buong grain pita, 4 ans tubig-nakaimpake tuna, 2 tbsp mababang-taba mayonesa, 1/4 tasa pipino hiwa)
• 1 tasa litsugas

MId-Hapon Snack:

• 1 tasa ng mga peach

Hapunan:

• Turkey Cutlets na may Mushrooms
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 daluyan na inihurnong patatas
• 1 tbsp margarine
• 1 tasang apricot

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Disyembre Disyembre Sample Menu

Almusal:

• 1 1/2 tasa ay namumula sa cereal ng trigo
• 8 oz skim o 1% milk
• 2 hiwa buong-wheat toast
• 1 tbsp margarine
• 1 maliit na saging

Mid-Morning Snack:

• 1 bigas cake na may 1 tbsp peanut butter

Tanghalian:

• Turkey Sandwich (2 piraso ng buong-wheat bread, 4 ans oven-inihaw na turkey lunch dish, 1 oz low-fat mayonnaise)
• 2 oz corn tortilla chips
• 1 tasa cottage cheese
• 1 tasa ng hiwa ng mga milokoton

MId-Hapon Snack:

• 1 tasang apricot, naka-kahong sa juice

Hapunan:

• Sesame Chicken Kabobs
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed green beans
• 1 hapunan roll
• 1 tbsp margarine

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Araw ng labing walong Halimbawang Menu

Almusal:

• 1 tasa bran flakes cereal
• 8 oz skim o 1% milk
• 1 english muffin (2 halves)
• 1 tbsp margarine
• 1 tasang sariwa o frozen na strawberry

Mid-Morning Snack:

• 20 walang ubas na ubas

Tanghalian:

• 1 1/2 tasa manok pansit na manok
• Chicken sanwits (2 piraso ng buong grain grain, 1 tbsp low-fat mayonnaise, 4 na ans deli-style sliced ​​chicken)
• 1 tasa ng walang kulay na mansanas
• 1/2 tasa ng kintsay

MId-Hapon Snack:

• 4 na butil-butil na butil ng trigo

Hapunan:

• Beef Loaf
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed karot
• 1 tasa sliced ​​peras

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Araw ng siyamnapung Sample Menu

Almusal:

• 1 tasa mainit na oatmeal cereal
• 8 oz skim o 1% milk
• 2 hiwa buong-wheat toast
• 1 tbsp margarine
• 1 tasa ng walang kulay na mansanas

Mid-Morning Snack:

• 1 tasa ng walang kulay na mansanas

Tanghalian:

• Chicken Wrap (1 taba-libreng harina tortilla, 7 "hanggang 8" diameter, 4 ansheed dibdib ng manok, 2 tbsp low-fat mayonnaise, 1/2 tasa na pinutol na lettuce, 1 ans mababang taba ng piniritong mozzarella cheese)
• 1 tasa ng hiwa ng mga milokoton

MId-Hapon Snack:

• 1 maliit na saging

Hapunan:

• Chicken and Vegetable Stir-Fry
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa ng hiwa ng mga milokoton
• 1 hapunan roll
• 1 tbsp margarine

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Araw Dalawampung Halimbawang Menu

Almusal:

• 8 oz skim o 1% milk
• 1 bagel
• 1 tbsp peanut butter o low-fat cream cheese
• 1 maliit na saging

Mid-Morning Snack:

• 1 maliit na peras

Tanghalian:

• 2 tasa cream ng potato soup
• Turkey sandwich (2 piraso ng buong-trigo tinapay, 4 ans white turkey pananghalian karne, 1 tbsp low-fat mayonnaise, 2 dahon ng lettuce)
• 1/2 tasa raw karot sticks

MId-Hapon Snack:

• 2 oz pretzels

Hapunan:

• Walang Tomato Sauce Lasagna
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed karot
• 1 tasa sliced ​​peras

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Day Twenty-One Sample Menu

Almusal:

• 1 tasang trigo mais
• 8 oz skim o 1% milk
• 1 maliit na saging
• 1 english muffin (2 halves)
• 1 tbsp margarine

Mid-Morning Snack:

• 3/4 cup apricots

Tanghalian:

• Pinalamanan Chicken Pocket (1 whole grain pita, 4 oz diced chicken breast, 2 tbsp low-fat mayonnaise, 1 cup shredded lettuce, 1 oz low-fat shredded mozzarella cheese)
• 1 tasang sariwa o frozen na strawberry

MId-Hapon Snack:

• 1 bigas cake na may 1 tbsp low-fat cream cheese

Hapunan:

• Broiled Lamb Chops na may Mushrooms
• 1 maliit na tossed salad
• 2 tbsp mababa ang taba o walang taba na dressing
• 1 tasa steamed green beans
• 1 tasang sariwa o frozen na strawberry