Nutrition Flashcards
What diet should those with gout follow?
low purine diet
Outside of a low purine diet, what else can someone do to alleviate their gout in regards to diet?
reduce the number of calories and losing weight
Carbohydrate recommendations for gout
complex carbs–eat more fruits, veggies, and whole grains
Water recommendations for gout?
8-16 glasses of fluids
Fat recommendations for gout?
cut back on saturated fats from red meats, fatty poultry, and high fat dairy
Meat recommendations for gout?
select lean meat, fish, and poultry and limit consumption to 4-6 ounces daily; add protein through low-fat or fat-free dairy products
Vegetable recommendations for gout?
veggies high in purines do not increase the risk of gout or recurring attacks
Foods to avoid in gout
organ and glandular meats; anchovies, herring, sardines, mussels, scallops, trout, haddock, mackerel and tuna
Vitamin C and gout
may lower uric acid levels
Cherries and gout
maybe decreased risk of gout attacks
EtOH and gout
increases uric acid production and contributes to dehydration
What’s the “arthritis diet”
Mediterranean diet, anti-inflammatory diet
Arthritis diet: fish
3-4 oz, twice weekly; best sources: salmon, tuna, sardines, herring, anchovies, scallops and other cold water fish
Arthritis diet: fruits and veggies
9 or more servings daily
Arthritis diet: olive oil
2-3 tbs daily; high heat destroys polyphenols
Arthritis diet: whole grains
6 servings daily
Arthritis diet: beans
once up, twice a week
Arthritis diet: nuts and seeds
1.5 ounces daily
What’s the deal with nightshade vegetables?
ex) eggplant, tomatoes, red bell peppers, potatoes. Contain solanine–linked to arthritis pain. No evidence to suggest that nightshades trigger arthritis flare
Who’s at risk for Calcium deficiency?
Really everyone. Postmenopausal women, amenorrheic women and female athletes, lactose intolerant/allergy, vegetarians/vegans, those who consume large amounts of protein or sodium (causes you to excrete more calcium), IBD/Celiac
Aren’t calcium supplements bad?
possible link between calcium supplements and heart disease (mixed evidence), link to prostate cancer (mixed evidence
Excessive calcium SE
constipation; interfere with absorption of iron and zinc; hypercalcemia
Is vitamin D a water soluble or fat soluble vitamin?
fat soluble
Sources of Vitamin D
naturally, fortified foods, sun exposure; foods (cod liver, swordfish, salmon, orange juice, milk, liver, sardines, eggs, cereal)
What’s the issue with saying you get your vitamin D from the sun?
season, time of day, length of day, cloud cover, smog, skin melatonin content and sunscreen all impact this
Complete cloud cover reduces UV energy by?
50%
Sunscreens with an SPF of x or more appears to block vitamin D producing UV rays
SPF 8
What’s the sun recommendations for vitamin D?
maybe 5-30 minutes of sun exposure between 10 am - 3 pom at least twice a week to the face, arms, legs, or back without sunscreen
