Food is part of the fun during the holidays, which can make sticking to a healthy diet a challenge. Take this advice from registered dietitians and enjoy yourself – without ruining your weight-loss progress or causing a flare.
From granola bars to pasta, the flood of products touting high protein might have you wondering if you should be getting more protein. For most Americans, that’s probably not the case, and the packaged products filling grocery shelves may not be the best sources, because many high-protein packaged foods are also high in added sugars and calories.
Fiber packs a big punch when it comes to your health. Research shows it helps lower cholesterol levels, control blood sugar levels and aid in weight loss, which can ease pressure on joints. Scientists also have discovered that nutrients in dietary fiber help promote beneficial gut bacteria, which may reduce inflammation. And new research found that eating a high-fiber diet is linked with a lower risk for knee osteoarthritis and pain.
The U.S. Department of Agriculture recommends about 30 grams of dietary fiber a day for men and 25 grams for women – much more than the 18 and 15 grams, respectively, that Americans typically consume. The good news is that adding just one fruit, vegetable or whole grain to every meal or snack can help.
You probably already know that diet and arthritis symptoms are inextricably linked. Sugary, high-fat, processed foods may trigger an inflammatory response while those that are rich in anti-inflammatory compounds, such as fruits, vegetables and heart-healthy fats may help quiet symptoms.
“Each organ in the body is responsible for specific functions, but food, stress and everyday living can compromise their ability to do their jobs effectively,” explains Sonya Angelone, MS, RDN, CL, spokesperson for the Academy of Nutrition and Dietetics. The organs of people living with arthritis are vulnerable to suboptimal functioning, not only because of the disease itself, but also because of its treatments.
The good news: You can help support each organ system – and stave off other chronic diseases – by amping up your intake of certain foods.
Wouldn’t it be great if you could just snap your fingers and know you’d never gain weight as you grow older? Unfortunately, it’s not going to happen. Exercise, cutting calories and smart eating are mandatory if you want to sail through your later years without putting on extra pounds.
The good news is, unless you are obese or have health issues, you don’t necessarily have to embark on special diets to keep extra weight at bay. All you have to do is choose your foods wisely. Ideally, you should make smart eating decisions before you put anything in your mouth.
Follow these recommendations from Larry Tucker, PhD, an obesity researcher and professor in the department of exercise sciences at Brigham Young University in Provo, Utah. They will help you avoid the numerous temptations we all face every day, from the birthday cake at the office party to Sunday brunch with the in-laws.
Continue reading 11 Smart Eating Tips for Arthritis