In this article, I will only discuss hepatic steatosis or non-alcoholic fatty liver disease (NASH), also known as fatty liver disease. It is often associated with obesity, type 2 diabetes, and other metabolic factors.
Hepatic steatosis is the most common form of liver disease in many countries.
Indeed, according to this publication, it affects 1 in 4 people worldwide. So, you’re not alone in looking for solutions to eat healthier.
Establishing a menu when dealing with hepatic steatosis can seem complicated. Your eating habits need a bit of shaking up to move towards a healthier diet and lifestyle.
Here, I provide a sample menu to adapt according to your tastes and whether you have a specific diet (vegetarian, vegan…) along with some tips for changing your habits.
Also read | How to choose the best liver detox dietary supplement?
My Sample Menu for Hepatic Steatosis
Breakfast
Try savory breakfasts: they help you hold out more easily until the next meal, reduce your daily sugar intake, and introduce you to new flavors.
- Omelette
- Toast with fresh cheese and avocado
- Whole grain bread and Emmental
- Porridge with almonds and walnuts
The rule: a hot beverage (tea, coffee), a cereal product (bread, toast, oats…), a fruit, and a bit of fat (butter, margarine).
Lunch
- A raw vegetable starter: to eat vegetables, and thus fibers. Make a small vinaigrette with walnut or rapeseed oil (rich in omega 6) and start your meal with a healthy appetizer.
- A dish containing proteins, vegetables, and whole grains or legumes: mix all ingredients, like in a chili con carne for example (minced meat, red beans, and peppers). Or cook your ingredients separately, for example, a piece of salmon, green beans, and whole rice.
- A sugar-free dessert: a fruit or applesauce are perfect, but if you prefer salty, opt for less fatty fresh cheeses.
Dinner
- If you’re very hungry: a dish with proteins, vegetables, and whole grains or legumes, as at lunch.
- If you’re slightly hungry: focus on vegetables, like a salad or a soup. Don’t forget the proteins that will satiate you for the night, especially plant proteins like lentils, peas, chickpeas…
For example: red lentil soup, chickpea/tomato/feta/coriander salad, pea soup with fresh goat cheese…
Skip the raw vegetable starter if you eat enough vegetables in your dish. For dessert, a fruit or a yogurt, simply.
If you need more advice for your meals, do not hesitate to consult your doctor or a dietitian-nutritionist who can help you set up menus tailored to hepatic steatosis.
How to Shake Up Your Eating Habits?
Today, there is no consensus on how to treat hepatic steatosis, but many studies agree that diet plays a significant role in its prevention and reduction.
In this study, I also read that the Mediterranean diet remains the most optimal way of eating when you have hepatic steatosis.
Indeed, this diet mainly consists of a dominant consumption of plant-based foods and fish, with a reduced intake of meat and dairy products.
Thanks to the combination of foods with antioxidant and anti-inflammatory properties, the Mediterranean diet remains the reference for a healthy and gourmet daily diet (regardless of your physical condition, by the way).
Here are some tips to guide you towards a Mediterranean diet adapted to your hepatic steatosis:
- Increase your fiber intake: foods rich in fiber, such as fruits, vegetables, legumes, and whole grains, can help reduce fat accumulation in the liver. Fiber promotes satiety and helps maintain a healthy weight.
- Favor foods with a low glycemic index: to lower your blood sugar levels, prioritize low GI foods that will help maintain an appropriate blood glucose level.
- Reduce your portions to maintain a healthy weight: Fatty liver disease is often associated with obesity or type 2 diabetes. Getting back to a healthy weight will help limit the progression of the disease.
