Prioritize whole vegetables and fruits and fiber-rich foods
One of the simplest ways to build a good meal for people with fatty liver is to increase the proportion of plant-based foods.
Low-grade or unprocessed food groups should be prioritized, including whole vegetables and fruits instead of juice, low-fat milk, nuts, beans and whole grains.
Fruits contain natural sugar, but eating whole fruits is still different from drinking juice, because the fiber helps slow down the absorption process and increase the feeling of fullness.
In daily meals, you can replace a portion of white rice or refined bread with brown rice, oats, sweet potatoes or whole grains depending on the appropriate portion size. Black beans, green beans, soybeans and other beans are also options to provide fiber and plant-based protein.
Choose good fat instead of completely removing fat
Many people with fatty liver tend to absolutely abstain from grease. However, the important thing is not only the amount of fat but also the quality of fat.
Therefore, in daily choices, you can prioritize fish, nuts and seeds, and use appropriate amounts of unsaturated fat sources such as olive oil. Fish, seafood, nuts, and olive oil are typical food groups of the diet model that are beneficial for liver health and metabolism.
Limit super processed foods and sweet drinks
This is a particularly important principle. Confectionery, soft drinks, sugary tea, fast food, and many packaged foods can provide large amounts of free sugar, energy, and unhealthy fats.
A practical change is to use filtered water, sugar-free tea or sugar-free drinks instead of soft drinks.
The effectiveness of reducing fatty liver comes from maintaining long-term habits: choosing more vegetables, beans, whole grains, fish and unsaturated fat sources; reducing sweet drinks, processed foods, refined sugar and saturated fat.
Besides eating, exercise is also an important part of the liver fat reduction strategy. Priority should be given to over 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week depending on physical condition.
