Although there is no one diet for PWS, many health professionals recommend following a Mediterranean style diet.
So what exactly is the Mediterranean diet?
Not a traditional “diet” where calories are counted and fat loss is intended, the Mediterraenean diet is a dietary pattern traditionally eaten by the people living in the Mediterreanean, countries such as Greece, Spain and Italy.
It’s a dietary pattern that focus’ heavily on fresh fruits and vegetables, whole grains, legumes, beans and lentils and healthy fats from nuts, seeds and olive oil (Extra virgin always). Foods such as fish and other seafood, dairy foods such as yoghurt and cheese and white meats such as chicken are eaten in smaller amounts and red meats, sweets and processed foods are only included on occasions.
It’s a dietary pattern that focus’ on social engagement, where families come together to share a meal, taking time to enjoy each others company and the food they are eating.
Although not typically a low carb diet and definitely not a low fat diet, it’s a diet that is typically low in saturated fat (unhealthy fats) and rich in monounsaturated fats (healthy fats). Fats are essential in the diet as they assist with brain development and fat soluble vitamin metabolism. With a focus on fresh, whole foods it offers a variety of fibre sources from fruits, vegetables, whole grains, legumes, nuts and seeds.
So how does it benefit those with PWS?
Studies looking at the Mediterranean diet have proven to support a wide range of health conditions from improving cardiovascular health, and fertility and lowering risk of diabetes and some cancers. Although there are few studies looking specifically at the Mediterranean diet and PWS, a study by Dr Miller et al (2012) saw greater improvements in body fat mass and weight reduction in children aged 2-10years who were following a diet that draws comparisons to the Mediterranean diet. People with PWS still need to follow a calorie reduced diet, however Miller et al. found that when kids were following a reduced calorie diet with total energy being made up of roughly 45% carbohydrates, 30% fat and 25% protein better improvements in body composition were seen.
How do you incorporate the Mediterranean diet into a PWS meal plan?
When building a PWS friendly meal, start with vegetables - the more colour the better. Ensure variety day to day to avoid food fatigue and change up the ways you offer these vegetables for example, some days salad, some days roasted in EVOO, some days steamed. Include a protein source and try to include “meat free” days each week. For this you will need to focus on things such as lentils, beans and chickpeas to ensure protein needs are met. Aim for fish 2+ times per week, poultry 1-2 times per week and red meats <2 times a week. Add in a small serve of complex carbohydrates such as brown rice, quinoa, oats or ancient grains such as Freekah. If using bread, opt for well made sourdough. The fermentation process which occurs in sourdough lowers the glycemic index and slows down the speed at which sugar enters the blood stream. Add a healthy fat such as avocado, olive oil, nuts and seeds (walnuts are an excellent source of omega-3s) or olives. And lastly use a small amount of fruit - whether at a meal or as a snack, that’s entirely up to you.
I have complied a brief list of foods which shows you which food group certain foods lie. For example what a carb, fat or protein is. If you haven’t already, you can download this FREE resource HERE.
Another important component in managing PWS is setting consistent food rules. These will look different for every family and may change as your child ages however I strongly believe that one food rule should be a non-negotiable (and is the same advice I’d give all families whether PWS was apart of their life or not). My one non-negotiable is that where ever possible, meals should be eaten together at the table, no devices, no distractions just family conversation on any topic as long as its not food. This sense of connection has so many benefits and is after all, what the Mediterranean diet is founded on - togetherness, inclusion and community.
PWS or not, following a diet that focus’ on fresh fruits and vegetables, whole grains, lean protein such as fish and legumes along with encouraging good use of healthy fats such as omega-3s which have proven benefits for everything from eye, brain, heart and joint health is definitely an eating pattern that gets the tick of approval from me.
Davis et al. (2015) Definition of the Mediterranean diet: A literature review. Nutrients. 7(11) 9139-9153.
Miller et al. (2013) A reduced-energy intake, well-balanced diet improves weight control in children with Prader-Willi syndrome. J Hum Nutr Diet. 26, 2-9