NUTRITION GUIDE FOR PEOPLE LIVING WITH MYOTONIC DYSTROPHY
MYOTONIC DYSTROPHY FOUNDATION
www.myotonic.org
1
Getting Started on a Healthy Diet
Here are some strategies and tips to consider when you first begin
a healthy diet.
Increase fruits and vegetables, strive for a “rainbow of colors”
on your plate - Low calorie, high nutrient and fiber content,
helps with constipation and weight management.
Eat lean meat, fish and poultry - Grilled, baked or broiled.
Drink enough fluids - Water helps maintain weight and can
help prevent and relieve constipation.
Increase your intake of whole grains.
Incorporate beans and legumes into your meals at least 3
times per week - Provides protein, fiber, and B vitamins.
Decrease sugary drinks, juice and desserts - This will help
with weight management.
Decrease caeine intake - This can decrease side eects like
fast heart rate, muscle tremors, upset stomach and increased
urination.
Basics for a Healthy Diet
It is important to have a basic understanding of nutrition before you
read this entire guide. Nutrition is the process of providing or obtaining
the fuel necessary for health and growth.
Calories are units of energy used in nutrition. Calories provide
nourishment for our bodies and come from three primary macro-
nutrients: protein, fat, and carbohydrates. Recommended sources:
Protein: Beans, lentils, meat/poultry, eggs, seafood, nuts,
seeds, dairy, soy, tofu
Carbohydrates: Fruits, starchy vegetables (corn, potatoes, peas,
and lentils), grains (oats, quinoa, corn, rice, rye, barley), dairy
Fats: Oils (canola, olive), nuts, seeds, avocado, cold water fish
How many calories are needed? Enough for a child to grow and
for an adult to maintain, gain or lose depending on their needs.
Eating a variety of fruits and vegetables and limiting sweets and
sweetened beverages is important.
Poor nutrition can cause low energy. Consider the common
saying, “you are what you eat” when assessing your energy level.
Vegetables
Protein
Grains
Fruits
Dairy
The MyPlate model shows the five
food groups (fruits, vegetables,
proteins, grains, and dairy) in a
place setting. It is designed to help
you understand what types of
food to include in each meal.
Check out choosemyplate.gov
for an easy-to-follow plan for
healthy eating and more.