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When eating out, you need to plan on saying “no” to
certain foods and be prepared to make the right food choices. Many
restaurants offer healthier choices that can be migraine-friendly.
Selecting your food with care can help you avoid a migraine attack. Your
food choices should be as free from additives, such as soy, as
possible. By avoiding creamy salad dressings, soups, sauces, and
gravies, you reduce your risk of exposure to a migraine trigger. Keep
your choices simple by choosing grilled entrées, steamed vegetables, and
simple salads with an oil and white vinegar dressing.
Eating out will be made
easier if the restaurant allows you the opportunity to make food choices
that are migraine-friendly. You may need to make a special request that
some food be prepared without seasonings to avoid additives. Choosing
fresh fruit and vegetables from the list of allowed foods for migraine will help you avoid food that could trigger a migraine attack. Given Meat dishes
are suggestions for good food choices that will help you avoid a
migraine attack, as well as meals to be avoided because they may
encourage or trigger an attack.
Meat dishes
Good choices:
Grilled chicken, steak, or lamb without sauce or tenderizers, served
with steamed vegetables and a garden salad with oil and white vinegar
dressing. Bad choices: Breaded or deep fried chicken, barbequed ribs, “seasoned steaks” with onion rings, and salad with citrus and creamy dressing.
Fish dishes
Good choices:
Baked or poached salmon, mild white fish or tuna with plain rice,
steamed broccoli and cauliflower. Tuna burgers, homemade fries, lettuce,
and tomato. Bad choices: Breaded fish or smoked fish with deep fried potatoes and pickled vegetables.
Pasta dishes
Good choices: Pasta with garlic and olive oil or butter, with grilled chicken or fish, accompanied by steamed vegetables or a spinach salad. Bad choices: Sausage lasagne with matured cheese, salad with creamy Italian dressing and red wine. Spicy ramen noodles with barbequed pork.
Salad dishes
Good choices:
Fresh spinach salad with grilled chicken, dried cranberries, fresh
strawberries, and a raspberry vinaigrette dressing. Stuffed eggplant and
garden salad with dressing. Fresh fruit for dessert. Bad choices: Caesar salad, red wine, and chocolate dessert.
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