Dina's tips for eating well

Dina, Shine Member & Author of the Nutrition section of Shine’s guide to Understanding Spina Bifida in Adulthood (2025) gives some top tips here on eating well.

"As a working mum with a physical disability, I know firsthand the challenges of living a healthy lifestyle with limited energy and mobility."

 

Tips for eating well with limited mobility or energy

Dina says, "Maintaining a healthy, balanced diet can be challenging with reduced dexterity, budget constraints, cognitive impairment or fatigue. However, with practical strategies and adaptations, it is possible to make nutritious eating more manageable and enjoyable."

Look for healthy convenience foods: “Make mealtimes easier for yourself with pre-cooked, pre-chopped, pre-washed, canned and frozen ingredients. These still offer plenty of nutritional value if they are minimally processed and free from added salt and preservatives…”

Cook once, enjoy twice: “Doubling up your ingredients when cooking requires little extra effort and provides you with a ready-made meal for another day. It can even prove more cost-effective to buy larger packs of ingredients with a longer shelf-life…”

One-pot meals: “There is nothing simpler than a one-pan meal. Arrange a colourful variety of veg on a large baking tray along with a protein. Drizzle with a little olive oil, sea salt and black pepper and pop in the oven…”

Wrapping up leftovers: “Tortilla wraps can transform any combination of leftovers and stray vegetables into a quick and nutritious meal. Choose wholegrain wraps or pittas and fill them with whatever ingredients you have on hand that need to be used up…”

 

Tips for eating well with cognitive impairment or fatigue

Meal-Planning and building a routine: “Use meal-planning apps that provide pre-planned, nutritious options… designating specific days and times for meal preparation. Consistency provides structure and comfort in the cooking process…”

Alarms or reminders: “Set alarms or reminders for mealtimes and snack breaks to ensure you eat regularly. Set alarms to remind you to start preparing meals ahead of hunger…”

Make it easier for yourself: “Choose straightforward recipes with few steps, few ingredients and uncomplicated cooking techniques. Breaking down tasks into smaller, more manageable steps can make the process less overwhelming…”

Prepare your ingredients in advance: “Chop vegetables, measure spices and portion ingredients to streamline the cooking process. This reduces the need for complex decision-making during meal preparation…”

 

Tips for budget-friendly healthy eating

Plan ahead and use up leftovers: “Take time to plan your meals for the week and create a shopping list. This helps avoid impulse buys and ensures you have the ingredients you need, reducing the likelihood of choosing less healthy or expensive options… "Use up leftovers to avoid food waste. make cooked vegetables, grains or proteins into new meals throughout the week…”

Choose foods that last and find frozen fruit and veg: “Purchasing non-perishable staple items like rice, beans, pasta and tinned food in bulk can be cost-effective. These items have a long shelf life and provide a good source of energy and nutrients. Look for options with no added salt or sugar…” “Frozen fruits and vegetables are often more budget-friendly than fresh ones and have a longer shelf life. They retain their nutritional value and can be just as nutritious as fresh options…”

Look for own-brands: “Generic or own-label brands are more budget-friendly than named brands, and the nutritional content is similar.”

Add plant-based protein sources: “Try adding lentils, beans and chickpeas to your meals. These are often more affordable than meat and provide essential nutrients.”

Choose Water: “Water is a low-cost and healthy beverage choice. Limiting sugary drinks not only benefits your health but also saves money in the long run. Add a squeeze of lemon or lime to your water for flavour…”

 

Tips for enjoying meals out, ordering in and healthy options

Dina says, "Takeaways are often considered unhealthy or labelled as junk food, but it really does depend on your menu choices. And realistically, they are necessary now and again for those low-energy days."

Go for balanced dishes and make the most of leftovers: “Choose dishes that include a balance of proteins, vegetables and carbohydrates, as well as a variety of colours and textures to ensure you're getting a diverse range of nutrients…” “Don’t feel pressured to finish your meal if the portion sizes are too big. Ask for a goodie bag to take home for later…”

Think about your drinks options: “Opt for low-sugar drinks such as fresh lime soda or coconut water, instead of sugary sodas…”

Ask for exactly what you need: “Don't hesitate to request your order to be made how you want or need. Most restaurants [and takeaways] are accommodating to individual needs…”

Enjoy yourself: “Choose something you will enjoy and savour so you can feel satisfied and prevent cravings later…”

 

A final thought from Dina:

"Good health extends beyond nutrition. Remember to nurture your mental health too, with good sleep, stress-management and general self-care."

 

You can read more of Dina's insights and tips in Understanding Spina Bifida in Adulthood, which you can order on our website (there are print and digital versions).