Diet ...tell me more

Increasing fluid in the diet

What should I drink? All liquids count toward your fluid targets. Some people prefer to avoid tea, coffee and alcohol as these can dehydrate you. However, it is best to drink anything in moderation as long as the bulk of its content is a fluid such as water, which does not dehydrate you.

Tips to help you increase your fluid intake:

• Drink a large glass of water at specific times during the day e.g. when you get up in the morning, when you arrive at work, after using the toilet etc.

• Enjoy a glass of fruit juice with your breakfast.

• Keep a large bottle or mug of water at your desk and sip from it throughout the day.

• Try drinking through a straw, it may help you drink more.

• Drink one glass of water each hour on the hour.

• When you have a craving for a snack, drink a glass of water, squash or a fizzy drink (choose diet if you are watching your weight) instead.

• Add slices of lemon, lime or oranges to cool water. This gives it a pleasant flavour and helps to alkalinise your urine.

• Drink two full glasses of fluid at each meal – one before and one after eating.

• Carry a refillable water bottle everywhere – walking, shopping, driving, watching television, doing laundry, etc.

• Flavour your water with squash.

• Eat more fruits and vegetables as they contain a high amount of water.

• Include liquid and moist foods in your diet e.g. soups, stew, jellies etc.

Fluid content of moist food:

• 150g Pot yoghurt - 120ml

• 100g Fromage frais - 80ml

• 150g Rice pudding/ custard - 120ml

• Porridge (medium size) - 130ml

• 1 scoop ice cream - 60ml

• 1 small ice lolly - 50ml

• 1 large ice lolly - 130ml

• 1 tablespoon sauce/ gravy - 20ml

Reducing your salt intake

It has been shown in some small studies that salt restriction reduces cystine excretion in both adults and children. The mechanism behind this is not known. (Goldfarb, Coe & Asplin, 2006). A high salt intake is directly associated with significant increase in renal calcium excretion and can therefore also increase the risk of calcium based stone formation, (Straub & Hautmann 2005). Cystinuria patients are at risk of forming calcium based stones so it is worth noting this.

Reducing salt intake has numerous other health benefits. It helps prevent raised blood pressure and reduces the risk of the following health problems:

• Stroke

• Heart attacks and heart failure

• Osteoporosis

• Stomach cancer

• Kidney disease (www.actiononsalt.org.uk 2010)

Tips to lower your salt intake

• Stop adding salt to your food during cooking.

• Avoid adding salt to your meal at the table – taste it first and add other flavourings such as herbs, spices, mustard, pepper, lemon juice, garlic, and vinegar instead if you wish.

• Cut down on the amount of salty ingredients used in cooking such as stock cubes, soy sauce, garlic salt or celery salt. Look out for low salt stock cubes or powders to use instead or make your own.

• Avoid obviously salty foods such as crisps, nuts and salted biscuits.

• Cook with fresh foods as often as possible rather than relying on ready made or processed foods.

• Increase the amount of fruit and vegetables in your diet and use fresh or frozen vegetables rather than tinned vegetables.

• Check food labels and try to choose brands that contain less salt.

• Look out for reduced salt varieties of some processed food e.g. baked beans, pickles, ready meals.

• Choose breakfast cereals that are low in salt or contain no added salt such as Shredded Wheat, Weetabix or porridge.

• Avoid packet or tinned soups. Try homemade soup instead.