Healthy Eating DietA healthy eating diet has all the nutrients needed to be as active as you can, reduce fatigue and resist infections. A healthy diet for MS is low in total fat while including foods rich in essential fatty acids.If you imagine your foods for the day onto one big plate divided into sections according to type, the balance of good health shows the ideal proportions:The following applies if you are of a healthy weight or overweight.Fruit and vegetablesFive portions a day. (One portion = an apple, or two plums or 2-3 tbsp of vegetables, or a small glass of fruit juice, etc)Take a wide variety. Taking supplements cannot mimic the positive effects of fruits and vegetables. As well as soluble fibre, which is beneficial for the bowels and in controlling blood cholesterol, fruit and vegetables are rich in antioxidant nutrients - vitamin C and flavenoids. The body produces highly reactive chemicals (free radicals), which can be quickly removed by antioxidants. Researchers have found oxidative stress in the blood of people with MS. As this occurs where cells are being damaged by excess free radicals, people with MS should eat plenty of antioxidant rich foods.Starchy carbohydrates (bread, cereals, potatoes, pasta, rice)A third of our days food should be from this energy-providing group.Choosing whole grain varieties provides fibre to reduce constipation. Fibre foods are rich in B vitamins - important for energy and for the nervous system.Protein foods (meat, fish and alternatives)Have two portions of protein foods a day. Choose lean meats, liver (up to 120g a week), fish, beans, quorn, etc. Oily fish includes mackerel, herring, sardines, pilchard, trout and salmon.Oily fish is rich in omega 3 fatty acids, which make up more than 60% of the brain and nervous system. Omega 3s are good for the heart, are anti-inflammatory and help regulate the immune system. Although controlled trials showed a trend in benefiting people with MS, the results were not statistically significant. Nevertheless, unless you hate oily fish, it is worth trying to include some 1-3 times a week.Dairy foodsChoose low fat varieties - skimmed or semi skimmed milk, low fat yoghurts, cottage cheese, half fat cheeses or small amounts of full fat cheese (120g a week).These are rich in protein, calcium, vitamins A, D, E and B (particularly B12 and Folic acid). Try to include the equivalent of a pint of milk (568mls) a day (1 yoghurt = 30g cheese = 200mls milk in terms of calcium content). Low fat varieties contain even more calcium. Calcium is important for bone strength. Being underweight, lack of weight bearing exercise, steroid use and a diet low in calcium are all risk factors for osteoporosis. Minimise the risk factors you are able to!Sugary foodsA moderate amount of sugar in the context of a balanced diet is fine.FatsThe healthy eating diet for MS is low in fat, but includes essential fatty acids. Avoid foods high in saturated fat, and use small amounts of polyunsaturated oils and spreads (e.g. sunflower)There are three types of fat:Saturated - mainly hard animal fats and processed foods eg fat on meat, in dairy products, bought cakes and pastries, fried takeaways, crisps, etc. Too much saturated fat in the diet is associated with raised blood cholesterol, heart disease, and certain cancers. Incidence of MS is also higher in parts of the world where more saturated fats are eaten.Monounsaturated - mainly olive oil products, peanuts, and avocado. This type of fat is better for the heart, but has not been shown to have any benefits for MS.Polyunsaturated fats - oils and spreads made from sunflower, safflower, soya or corn oils. These are made of essential fatty acids (EFAs), which can be divided into omega 3s and omega 6s. The main omega 6 EFA is linoleic acid. Evidence from controlled trails indicates that taking 17-23g linoleic acid a day can reduce the rate and severity of relapse in mild cases of relapsing-remitting MS. This can be achieved by including; for example, full fat sunflower spread (30g) each day or sunflower oil (2 tbsp). The ratio of omega 6 to omega 3 fatty acids in the diet should be 5 to 1(1).A word about fluidMild dehydration can cause reduced concentration, headache, increased fatigue, urinary infections, and constipation. Take at least 1.5 litres (3 pints) of liquid a day. Caffeine and alcohol can increase bladder instability, but water, squash, herbal drinks etc are a good choice.What if I am underweight or losing weight?Take steps to increase fats - full fat dairy products, polyunsaturated oils and spreads. Try to eat little and often, including nourishing snacks and milky drinks between meals. Consult a dietician if you continue to experience weight loss.What about supplements?A good intake of a healthy diet should provide all the nutrients needed. Advice from a dietician is recommended before commencing regular supplementation, particularly if a c