Smart Meal Plans for CONSTIPATION
Food plays a key role in managing constipation and is therefore recommended as the first treatment to undertake, even before trying any laxative or other medication. This is why we created these dedicated meal plans.
To ensure maximum success, these smart meal plans for CONSTIPATION are made up of two phases:
- The 3 week-long Phase 1, aims at increasing fiber intake gradually in order to minimize eventual temporary incomfort related to this diet modification
- Phase 2 is the ongoing 'maintenance' phase, which ensures a high-fiber diet
The meal plans are based on the mediterranean diet, use a maximum of natural (unprocessed) foods, and meet all nutritional recommendations from the following competent bodies:
- Canadian Society of Intestinal Research
- Canadian Digestive Health Foundation
- Dietitians of Canada
- American Dietetic Association
- Health Canada's Food Guide
- PasseportSanté.net, Constipation (in French)
Moreover, these Meal Plans are updated every week to take advantage of the Flyer specials from your local grocery stores.
N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
Each week your meal plan will be updated with:Each week you will receive
|Your menu for the week, balanced and tailored to your needs|
|Fast, easy and delicious recipes for the entire 7-day menu|
|A matching grocery list, based on the current Flyer Specials at supermarkets near you|
|A step-by-step action plan to help you save time in the kitchen|
Why are these Meal Plans SMART?Why are these Meal Plans smart?
Our Meal Plans are smart because they ensure, week after week, that:
- you will eat what is BEST to prevent constipation and associated discomfort
- you will ENJOY eating
- you will take advantage of the BEST BUYs at your preferred grocery stores
Why SOS Cuisine?
The recommendations to induce positive changes in people with constipation consist of some 28 nutritional targets that must be attained every day.
Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.
SOUNDS COMPLICATED? Not with SOS Cuisine!
We can provide you with personalized menus that are easy to prepare and that satisfy all the applicable nutritional recommendations. You will be able to enjoy your food without any worries!
Why Meal Plans instead of just recipes?
Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Constipation recipes'.
Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.
And your entire family benefits from a healthy lifestyle, because our Constipation Meal Plans are balanced and appropriate for everyone.
The most recent recommendations (1,2,3,4,5,6) to prevent constipation consist of some 28 nutritional targets that must be attained day after day, to induce positive changes.
These targets can be grouped as follows:
- Proper daily calorie intake. We offer two levels: 1,700 and 2,100 calories, to best meet your own needs.
- Optimal intakes of fiber
- Optimal intakes and distribution of carbs, especially fiber, fat and protein
- Optimal intakes of good fats
- Optimal intakes of vitamins and minerals, especially sodium
- No trans fat, and limited amounts of saturated fats, added/concentrated sugars and meats
- Appropriate number of servings of the 4 food groups of Canada's Food Guide:
- Fruits and vegetables, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
- Grain products, including a majority of whole grain products
- Low-fat milk and alternatives
- Meat and alternatives, including fish
The following table shows that our Constipation Meal Plans have consistently met the nutritional recommendations since launch, in September 2012.
|* Are you a health professional?
Contact us to have more informations on our meal plans.
- Canadian Society of Intestinal Research, Constipation and Diet, accessed on August 1st, 2012
- Canadian Digestive Health Foundation, Living with Constipation, accessed on August 1st, 2012
- Dietitians of Canada, Constipation in Adults , accessed on August 1st, 2012
- Health Canada's Eating Well with Canada's Food Guide, January 7th 2008
- American Dietetic Association (USA), Nutrition Therapy for Constipation, accessed on August 1st, 2012
- PasseportSanté.net, Constipation, April 2010 (in French)
Important advice and useful tips
Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
How much does it cost?
$95.40/year (i.e. $7.95/month, save $24)
Will recur yearly until cancelled
Will recur monthly until cancelled
N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.
Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by:
|See the FAQ about subscriptions and plans|
|Why should I TRUST the menus? Are they checked by a DIETITIAN?|
|All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.|
|What is the difference between CANOLA OIL and OLIVE OIL? Why do certain recipes use one rather than the other?|
|Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!|
|Can I REPLACE some recipes or meals during the program?|
|During the maintenance phase (from the 4th week on), you can replace recipes or meals at leisure. However, during the 1st phase "Progressive increase of fiber" (3 first weeks of this program), you must follow the meal plans exactly as proposed, as they are carefully calibrated and any change could delay the improvement of your condition.|
|I really like your weekly meal plans but I would like to know what to DRINK?|
|Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have wine or fruit juice but remember, each glass represents an extra 100 kcal. Also, in order to benefit from the cardioprotective effects of red wine, women can consume, at most, 1 glass per day and maximum 2 for the men. Alcoholic drinks and cafein beverages increase urination, and should therefore be taken with moderation by people suffering constipation. Prefer herbal teas, coffee substitutes (made from cereals) and analcoholic drinks.|
|I see 'crispbread' in my menu. What is it and where can I buy it ?|
|Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.|
|There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?|
|You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.|
|I don't like PEANUT BUTTER, but it is often a part of breakfast. What can I replace it with?|
|Peanut butter is a good source of protein that sustains one's appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.|
|Can I eat PRUNES and prune juice?|
|Prunes and prune juice, as well as apples and pears, may help relieve constipation. Still, they should be a temporary solution and cannot replace a healthy, varied, balanced and rich in fiber diet.|
|While consulting the sample meal plan, I noticed that certain recipes RECUR more than once in the same week. Will the meal plan that I'm going to buy also be like this?|
|Yes! Some recipes (ex. soups, stews, etc.) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.|
|I don't like eating my meal in the form of a SANDWICH or BURGER. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?|
|It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!|
|Why do we find WHITE BREAD in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.|
|It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!|
Note: We remind you to read our Medical Disclaimer.
Page last updated on 2013-06-10 @ 13:44