Healthy fatty liver diet recipes do exist and the good news is you’ll have plenty of variety to keep your taste buds from getting bored. The good thing about a diet plan for fatty liver is that it isn’t much different from a highly nutritious, healthy diet for the average person.
In most cases, you won’t have to completely give up the foods you love. You’ll just have to be more conscious about how much you’re eating, paying special attention to the amount of fat you’re consuming. More fat in your diet leads to more fat congestion in your liver. What you want is a nutritious, vitamin-rich and balanced diet where nothing is eaten in excess.
In her ebook, “The Fatty Liver Diet Guide”, veteran liver nurse, Dorothy Spencer, offers up over 30 fatty liver friendly diet recipes. These range from simple appetizers like salmon spread to main courses such as Caribbean shrimp ‘n peas. Even mouth-watering dessert recipes are included. Dorothy states, “The goal of this cookbook section is not to present you with gourmet dishes, but with healthful meals that fit within the dietary needs of a fatty liver patient.”
So as you can see, there are plenty of fantastic foods you can enjoy while you work on reducing fat in your liver. However, as you create your daily meals, there are some important considerations you should keep in mind in regards to the foods you eat.
Your main goal will be to reduce excess fat consumption. Most medical professionals agree fat should make up no more than 30% of your overall daily caloric intake. This means if you’re consuming 1500 calories per day, then no more than 450 of those calories should come from fat.
9 calories is equivalent to 1 gram of fat, so to put it in easier to measure terms, you shouldn’t consume more than 50 grams of fat for a 1500 calorie diet. A 1200 to 1500 calorie diet will help you lose weight while reducing fat in the liver.
Here are some additional tips to keep in mind:
- Go for brown rice and whole grains instead of white rice or white bread.
- Opt for pasta instead of egg noodles.
- If you don’t want to give up sweets, then opt for pies over cakes. Try to avoid things like doughnuts, cookies, and other high-fat sweets.
- Focus on foods high in complex carbohydrates and avoid foods rich in simple carbohydrates like candy.
- Substitute 2% and whole milk with 1% or skim milk.
- Go for saturated fats over unsaturated fats, but consume all fats sparingly.
- Avoid high fat salad dressings and other condiments. Seek out low-fat and non-fat alternatives.
- Choose lean white meats (chicken, turkey, fish) over dark meats (pork, beef). Cut all excess fat off meats before cooking or eating and try to avoid meats from high fat areas such as ribs and wings.
- Include foods high in fiber and eat plenty of vegetables and fruits.
- Avoid alcohol consumption and drink soda, high sugar fruit juices, and energy drinks sparingly.