Wednesday, 6 March 2013

Healthy Gout Foods and Drink

We seem to be bombarded with information about our diet nowadays and what gout foods we should be eating and avoiding if we’re suffering with this condition. Numerous articles in magazines and newspapers advise us to eat less fat (especially saturated fat from animals) and to increase the amount of fruit and vegetables in our diet. Most of us should also eat fewer calories and take more exercise to lose weight and increase our physical fitness, and this is especially true if we wish to reduce the strain on arthritic joints.

Gout is the only form of arthritis whose symptoms can definitely be helped through diet. No expensive ingredients or food supplements are required. Simply cutting calories can help most people with primary gout, but most important of all is to limit foods containing high concentrations of purines. Some people report that gouty attacks are triggered by other foods (such as strawberries, citrus fruit or tomatoes) that are not high in purines. If you find that these foods cause you trouble, cut them out too.

How do we know that classic gout is connected with what we eat?

First, there is the clear historical evidence of the well-fed, middle-aged gouty men beloved by cartoonists in the 17th and 18th centuries. An ordinary meal for such people consisted of several meat courses, washed down with copious wine and spirits. On the other hand, although most people drank beer because of fears of contaminated drinking water, gout was not found in poorer people with a restricted diet. Secondly, cases of primary gout were very infrequent during the two world wars in 20th-century Europe, when food was rationed and very little meat was available. As food supplies returned to normal, and indeed as the population began to eat better than ever before, gout (and obesity) became much more common among older men.

During the second half of the 20th century, a wide-ranging analysis of the chemical constituents of foodstuffs highlighted a direct link between a diet rich in purines and their role in triggering a gouty attack in susceptible people.

I’ve read somewhere that Henry VIII had gout. Is this so?

The well-known portraits of an overweight middle-aged Henry VIII certainly suggest that he enjoyed eating and drinking, both of which are risk factors for gout because they can lead to increasingly high levels of uric acid in the blood (hyperuricaemia) over several years. Other risk factors are high blood pressure (hypertension) and Type 2 diabetes (the ‘adult’ form), which we regard as diseases of plenty, as they are prevalent in the West. Most Western people today eat a diet that would have been regarded as rich by Henry’s subjects; they could only dream of eating meat and drinking wine every day but, as long as their meagre diet kept them alive, they were unlikely to suffer from gout. Hence gout has been known as the ‘king of diseases and the disease of kings’.

To answer your question, Henry VIII had a number of problems – among them syphilis, which can cause arthritis – and textbooks say that he had gout, too. Unfortunately, we cannot test him for high urate levels to confirm the diagnosis!

The Prince Regent (who became King George IV) definitely had gout. He was racked with pain until, in 1817, he gratefully began to use extracts of colchicum, an ancient remedy that had recently been accepted again by medical opinion (there’s more gout remedies available here)

I’ve been putting on a bit of weight. Does being over-weight make my gout symptoms worse?

If you are overweight, you should definitely try to cut the total amount of food you eat, to decrease the load placed on your joints, especially on your knees and feet. A high body weight arises from eating more than your body needs to keep going, and the excess is stored as fat.

Several factors are relevant if you are overweight and have primary gout. Overweight and obese people run the risk of developing hypertension and Type 2 diabetes, all of which can put extra stress on the kidneys and reduce the ability of the kidneys to excrete uric acid. Reducing your weight to the ‘healthy’ range also helps to lower the concentration of uric acid in the plasma, thus reducing the risks of crystals being deposited in the joints.

Tagged as: gout diet, gout foods


View the original article here

Monday, 4 March 2013

Interim Control – How To Reduce The Risk Of A Gout Attack

You still need to reduce the risk of acute gout while you are waiting for your serum urate to be corrected.

The Gout Remedy report (see the link to the review in the sidebar on my blog ==>) shows you how to reduce the risk and even eliminate the condition completely by changing a few of your lifestyle habits, and consuming some healthy gout foods.

If you prefer to take a pharmaceutical gout treatment, there are two drugs which can prevent acute gout, neither of which has any intrinsic effect upon the serum urate concentration. These are colchicine and the group of NSAID drugs. The dose used depends on the purpose for which they are used. When they are used prophylactically (preventatively), a low dose is used each day. When they are used to treat an acute attack, a large dose is used initially, tailing off fairly rapidly as the acute gout subsides.

colchicine plantA prophylactic (preventive) dose of colchicine ranges between 1 and 2 tablets (each of 0.5 mg) a day. This interferes with the response of the polymorph white blood cells to any urate crystals, reducing the potential for an inflammatory response. In acute gout the dose is usually sufficient to induce diarrhea, but the prophylactic dose should not produce any gastrointestinal side-effects such as abdominal discomfort, diarrhea or nausea.

If it does, the dose should be reduced until it produces no side-effects whatsoever. There have been rare cases of muscle pains and weakness in the lower limbs in patients with kidney insufficiency who have been taking prophylactic colchicine long-term. The value of prophylactic colchicine is sufficient to justify my continuing to advise patients to use it, even if they have some renal insufficiency, although they should be advised to stop the colchicine if they develop weakness or pain in the leg muscles.

Many of the non-steroidal anti-inflammatory agents (NSAIDs) are also useful prophylactics against acute attacks of gout. However, their side-effects are potentially more serious than those of colchicine.

Colchicine is therefore the preferred prophylactic agent and it is totally effective in 80 per cent of patients and ineffective in only 5 per cent.

The use of prophylactic colchicine is particularly valuable in: patients with hyperuricemia between attacks before urate-lowering therapy has been begun or during the investigation of the causes of hyperuricemia; during therapy to lower serum urate to within the normal range, a situation in which, as we have seen, there is an increased risk of precipitating acute gout; and in patients whose serum urate has been restored to the normal range either by lifestyle or dietary modification or by the use of drugs.

In this last group of patients, the risk of gout may continue for about a year of normal urate concentrations and can be reduced by continuing prophylactic colchicine. However, after a patient has had a normal serum urate and no acute attacks of gout for 12 months, the prophylactic colchicine can be stopped.

Some patients who regularly take large doses of NSAIDs to prevent frequent recurrences of gout can develop a very severe attack of gout with the formation of large tophi without warning. This is rarely a problem with colchicine prophylaxis (prevention).

Tagged as: colchicine, gout remedies, gout treatment


View the original article here

Healthy Gout Foods and Drink

We seem to be bombarded with information about our diet nowadays and what gout foods we should be eating and avoiding if we’re suffering with this condition. Numerous articles in magazines and newspapers advise us to eat less fat (especially saturated fat from animals) and to increase the amount of fruit and vegetables in our diet. Most of us should also eat fewer calories and take more exercise to lose weight and increase our physical fitness, and this is especially true if we wish to reduce the strain on arthritic joints.

Gout is the only form of arthritis whose symptoms can definitely be helped through diet. No expensive ingredients or food supplements are required. Simply cutting calories can help most people with primary gout, but most important of all is to limit foods containing high concentrations of purines. Some people report that gouty attacks are triggered by other foods (such as strawberries, citrus fruit or tomatoes) that are not high in purines. If you find that these foods cause you trouble, cut them out too.

How do we know that classic gout is connected with what we eat?

First, there is the clear historical evidence of the well-fed, middle-aged gouty men beloved by cartoonists in the 17th and 18th centuries. An ordinary meal for such people consisted of several meat courses, washed down with copious wine and spirits. On the other hand, although most people drank beer because of fears of contaminated drinking water, gout was not found in poorer people with a restricted diet. Secondly, cases of primary gout were very infrequent during the two world wars in 20th-century Europe, when food was rationed and very little meat was available. As food supplies returned to normal, and indeed as the population began to eat better than ever before, gout (and obesity) became much more common among older men.

During the second half of the 20th century, a wide-ranging analysis of the chemical constituents of foodstuffs highlighted a direct link between a diet rich in purines and their role in triggering a gouty attack in susceptible people.

I’ve read somewhere that Henry VIII had gout. Is this so?

The well-known portraits of an overweight middle-aged Henry VIII certainly suggest that he enjoyed eating and drinking, both of which are risk factors for gout because they can lead to increasingly high levels of uric acid in the blood (hyperuricaemia) over several years. Other risk factors are high blood pressure (hypertension) and Type 2 diabetes (the ‘adult’ form), which we regard as diseases of plenty, as they are prevalent in the West. Most Western people today eat a diet that would have been regarded as rich by Henry’s subjects; they could only dream of eating meat and drinking wine every day but, as long as their meagre diet kept them alive, they were unlikely to suffer from gout. Hence gout has been known as the ‘king of diseases and the disease of kings’.

To answer your question, Henry VIII had a number of problems – among them syphilis, which can cause arthritis – and textbooks say that he had gout, too. Unfortunately, we cannot test him for high urate levels to confirm the diagnosis!

The Prince Regent (who became King George IV) definitely had gout. He was racked with pain until, in 1817, he gratefully began to use extracts of colchicum, an ancient remedy that had recently been accepted again by medical opinion (there’s more gout remedies available here)

I’ve been putting on a bit of weight. Does being over-weight make my gout symptoms worse?

If you are overweight, you should definitely try to cut the total amount of food you eat, to decrease the load placed on your joints, especially on your knees and feet. A high body weight arises from eating more than your body needs to keep going, and the excess is stored as fat.

Several factors are relevant if you are overweight and have primary gout. Overweight and obese people run the risk of developing hypertension and Type 2 diabetes, all of which can put extra stress on the kidneys and reduce the ability of the kidneys to excrete uric acid. Reducing your weight to the ‘healthy’ range also helps to lower the concentration of uric acid in the plasma, thus reducing the risks of crystals being deposited in the joints.

Tagged as: gout diet, gout foods


View the original article here

What Medication Can Be Used To Treat An Acute Attack Of Gout

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Generally speaking, the best gout treatment is not pharmaceutical based – natural gout remedies and diet changes are the best way to combat gout. However, in many cases when the pain is unbearable (which it usually is), you need some form of drug based gout treatment to ease the pain. Then you can get on with looking into longer term remedies like those cover in the Gout Remedies Report (find the link in the right sidebar of this site for more details on that).


So, what we want to know is:

What medication is available?What are the benefits and side-effects of each?

Only three types of medication are used to treat an acute attack of gout:

colchicinecorticosteroids, either by injection into the affected joint, taken orally, or by intramuscular injection, andnon-steroidal anti-inflammatory drugs (NSAIDs).

gout treatmentsThese need to be prescribed and may need to be administered by a medical practitioner. The first couple of attacks of gout probably need to be seen by a medical practitioner, at least to establish the diagnosis. However, once the diagnosis is established, self-medication of previously prescribed medication is both necessary and desirable.


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The gout sufferer can usually diagnose the onset of a further acute attack accurately and at an early stage. Because early treatment can limit the duration of the attack, it is important that the person at risk of an attack of gout has access to one form of treatment which can be taken at short notice, at any hour of the day or night.


In choosing between different therapies, a physician has to weigh up both the likely success of the therapy and the risk to the individual patient of any side-effects. In regard to the attack of gout itself, its severity, the frequency of attacks and previous response to therapy will be useful guidelines.


However, the seriousness and risk of side-effects varies from patient to patient, so selection of treatment needs to be individualised and there are no specific criteria which apply to all patients. The possible side-effects will be known for the individual therapies, but in each case the physician will be trying to balance the associated risks with the benefits. Thus, colchicine may be chosen if non-steroidal anti-inflammatory drugs need to be avoided. Alternatively, steroids may be administered by injection into a joint if medication cannot be taken by mouth, for example because the patient has had a recent operation, or if, for some reason, colchicine and non-steroidal anti-inflammatory drugs are not appropriate.


It is important to emphasise once again that it is vital not to do anything which will either elevate or lower the serum urate concentration while there is any persisting gouty inflammation.


Thus, drugs to lower the serum urate should not be taken while there are any symptoms of gout in a joint. Likewise, drugs which are controlling the serum urate should not be stopped because an acute attack of gout has developed. If acute gout develops, it needs to be treated appropriately on its merits and, at that time, nothing should be done either to correct the associated high urate concentration or to stop drug treatment to control this.


(There is only one special case when the medical practitioner may decide not to follow this rule. That is if the first administration of a drug to lower the serum urate concentration induces an acute attack of gout. In such a case, it may be desirable to stop the urate-lowering drug, but this is not a decision to be made by the patient. I accept that this advice can be a little confusing but it is a special case and does not alter the basic advice which is not to alter the serum urate during an acute attack of gout.)

Tagged as: colchicine, corticosteroids, gout remedies, gout treatment, NSAIDs


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When Should Hyperuricemia Be Corrected

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Any correction of hyperuricemia must be life-long if it is to be worthwhile. Patients who correct their hyperuricemia for only a period of months will develop further attacks of gout when their hyperuricemia returns, although they will usually have a further period of some months before more acute attacks recur.


You should understand this and must be so motivated that any therapy, changes in lifestyle and gout remedies, once started, will be continued permanently, whether the hyperuricemia is corrected by correcting the cause or by taking medication. Usually the motivation comes from having experienced the attacks. Lifestyle changes and natural remedies are always preferable to continued use of drug treatments.


Each person is different in the severity and extent of gout needed to persuade them that they need continuing treatment to eradicate the gout. Some people make a permanent resolve after a single attack of gout, while others may suffer acute attacks for years before they decide that they need to correct their hyperuricemia and hence their gout. I generally advise patients to prevent further attacks when they have had two attacks or more of acute gout in a 12 month period. Some patients do not seek preventative treatment because they do not know it exists, and others feel that the acute attacks of gout can be managed so effectively with anti-inflammatory treatment that regular treatment to prevent the attacks simply is not worth the trouble.


Other patients may not be persuaded to undertake urate correcting treatment until they have developed complications in the form of hypertension, renal disease or tophi.


Decision-making is rarely simple and it needs to be remembered that there are exceptions to all rules in medicine. One way to get started is read the Gout Remedy report (see the link in the right sidebar of this blog). This contains several tips and remedies which you could start using today.


Sometimes patients, despite the best efforts, still develop a flare-up of acute gout during treatment to lower the serum urate. This complex situation needs close medical supervision and treatment which may involve the use of both colchicine and anti-inflammatory drugs to control any acute flare-up while normalisation of the serum urate concentration proceeds.


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Summary

Treat an acute attack of gout early, making certain of the diagnosis.Do not attempt to modify the serum urate concentration intentionally until the acute attack has settled completely.Use prophylactic colchicine in an attempt to prevent further acute attacks of gout.Investigate the cause of the hyperuricemia while you are without symptoms and while you are receiving prophylactic colchicine. As a result of these investigations, decide on a plan of attack to correct the hyperuricemia. This offers two options: either correct the cause of the hyperuricemia by modifying your lifestyle or take drugs to correct the hyperuricemia.Correct the hyperuricemia steadily but slowly under cover of prophylactic colchicine.Reduce the associated risk factors for vascular disease by correcting smoking, obesity, excess alcohol, diuretic therapy and hypertension.Aim to achieve a serum urate concentration consistently less than 0.36 mmol/L (6 mg per 100 mL). This serum urate needs to be checked each 1-2 months for the first 6 months and, once it has been in this normal range for 6 months, it needs to be checked three-monthly for the next 1-2 years, and intermittently thereafter as indicated by the extent of its fluctuation. If it is consistently less than 0.36 mmol/L, it needs to be checked less frequently than if it is sometimes below and sometimes above this value. A serum urate above this value is inadequate for preventing gout and is a signal to the physician to find out why the medication is ineffective. Sometimes, it is simply that the patient is forgetting to take the tablet. The presence of tophi requires a lower urate concentration to be achieved (preferably less than 0.3 mmol/L (5 mg per 100 mL).Above all, don’t intentionally do anything to modify the serum urate concentration while you are still suffering any residual acute gout. Such modification can be taken when you are completely free from gout and are adequately covered by prophylactic colchicine.Tagged as: diet, gout remedies, lifestyle

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Sunday, 3 March 2013

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The Latest Numbers on Our National Commitment to Healthy Eating Are Not Promising
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Unless you hold lots of Krispy Kreme and McDonald’s stock, that is

Based on the findings of a survey of Americans’ dieting activity conducted by the marketing research outfit NPD Group, we can reasonably come to one or more of the following conclusions.
  1. Most Americans are highly desirous of losing weight.
  2. Not nearly as many Americans are desirous of doing anything about it.
  3. American dieters follow personal weight-loss programs.
  4. We have no idea what kind of programs they are.
  5. Americans do the least amount of dieting when they should be doing the most.
  6. More Americans than ever should be on a diet to shed some weight.
  7. Fewer Americans than ever actually are.
Here are the statistics supporting those broad-brush statements.
According to NPD, nearly 60 percent of U.S. adults say they want to lose a minimum of 20 pounds. Since roughly 67 percent of U.S. adults are overweight or obese, they could probably stand to lose 30, but 20 is a good start. Or would be, if all those people actually dieted or worked the weight off. But in fact only about 20 percent of U.S. adults are, on average, actually on a diet of some kind at any point in time.
Make that a “diet” of some kind. I’m using the quotes because the NPD researchers let the survey respondents define the word diet however they wanted, which in about one-third of the cases turned out to mean approximately “Whatever I eat.” That’s my wording, mind you; the respondents usually phrased it as something like “a custom diet that I created specifically for myself.” NPD did not apparently follow up with questions such as “Does your custom diet involve hot fudge?” and “How hard did your doctor laugh when you told him about this diet
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17 Best Foods for Diet

17 Best Foods for Diet
Diet foods that taste great and can help you lose weight.
Dieting can be downright difficult, especially if your diet includes foods you don't particularly enjoy. After all, how much cabbage soup can a person stand? The good news is that there are thousands of diet foods that are healthy, taste great, and can help you stick to your weight loss plan. Visit any grocery store to witness the explosion of lower-calorie, lower-fat, or portion-controlled options.
Here are just a few of the best foods for dieters:
1. Calorie-Controlled Snacks. Plenty of consumers are buying the 100-calorie (more or less) snack packs of everything from chips to cupcakes, but are they really the answer for weight loss?
Carolyn O'Neil, RD, author of The Dish on Eating Healthy and Being Fabulous, likes calorie-controlled packages because they eliminate the chance for mindless overeating. "Foods packaged in 100-calorie packs do the work and calorie math for you so you can enjoy snacking on foods that need to be enjoyed in limited amounts," she says.
Quaker Mini Delights (90 calories) and Hostess 100-calorie cupcakes are among the more addictive options.
But Lona Sandon, MEd, RD, says that though these snacks can satisfy a sweet tooth, "many of them won't fill you up for very long, and can't replace a more nutritious snack."
Sandon suggests checking the ingredient list and nutrition facts on the package. "Look for products that offer some nutritious benefits, such as ones that contain less than 3 grams fat, less than 140 milligrams sodium, 15 grams or less sugar, and are made from whole grain with about 2 to 3 grams fiber and about 7 grams protein," says Sandon, assistant professor at the University of Texas Southwestern Medical Center.
2. Healthier Fast Food. Fast food restaurants don't have to spell disaster for dieters. Try Quiznos' Flatbread Sammies without cheese or dressing (all less than 250 calories,except the Italiano) or a small Honey Bourbon Chicken sub (275 calories); Taco Bell's Fresco-style items (less than 180 calories); McDonald's Southwest salad with grilled chicken (290 calories without dressing); or any of Subway's subs with 6 grams of fat or less (230-380 calories).
3. Low-Fat and Fat-Free Dairy Products. Milk, yogurt (solid, frozen, and drinkable), cheese, sour cream, and cream cheese are available in lower-fat varieties that offer both healthy nutrients and great taste. Laughing Cow light cheese has only 35 calories per individually wrapped wedge, and Yoplait Fiber One nonfat yogurt combines yogurt crunchy cereal for a fiber boost and only 50-80 calories per 4 oz. cup.
Fat-free half-and-half is a suitable substitute for heavy cream with a fraction of the calories. And lower-fat and fat-free cream cheese and sour cream can easily pitch-hit for their fattier counterparts, particularly in recipes.
"You can trim calories effortlessly if you use low-fat and lighter products and if the product is mixed in with other ingredients, no one will ever notice," says Elaine Magee, MPH, RD, and the "Recipe Doctor" for WebMD and a WebMD blogger.


4. Rotisserie Chicken. It's no wonder that nearly every grocery store sells rotisserie chickens. You can serve one as is, shred it to use for tacos, pasta dishes, or casseroles, or chop it for an entree salad. You can even have it for dinner one night, then debone it and freeze the leftover meat for a quick meal later in the week.
5. Diet-Friendly Desserts. Lower-calorie and portion-controlled sweets mean that desserts can be part of any weight loss diet. Dieters who crave ice cream love Skinny Cow ice cream cones (150 calories), Edy's Slow-Churned ice cream bars (150 calories), and Fudgsicles (100 calories). Cookie lovers can enjoy Hershey's 100-calorie wafer bars, Teddy Grahams, graham crackers, Fig Newtons, vanilla wafers, or gingersnaps. On the road, try chewing on a piece of sugarless gum or suck on a piece of hard candy to satisfy your sweet tooth without sabotaging your diet.
6. Flavored Mustards and Vinegars add sizzle to foods, with few calories. Try honey, tarragon, ginger, garlic, wasabi, or Dijon mustards, or balsamic, wine, herb, cider, fruit-flavored or, sherry vinegars. Use them in place of oil, mayonnaise, or butter in recipes.
7. Light Salad Dressings: Nearly half of the salad dressings you'll see on your grocer's shelves are reduced in calories and/or fat. Use Wish-Bone salad spritzers to lightly mist your salads, or try one of the many light or nonfat salad dressings. Another option is to make your own lower-calorie dressing, using more vinegar than oil, as well as a little water.
8. Cooking Liquids: Dieters have discovered that wine adds wonderful, low-calorie flavor to soups, stews, casseroles, and finishing sauces. Beef, fish, vegetable or chicken stocks come in fat-free varieties and add lots of flavor with very few calories. A secret ingredient to add sweetness to dishes is apple, orange,or pineapple juice concentrate.
9. Frozen Entrees. This is another grocery category that has grown tremendously, as consumers look for quick and easy meals. Sandon recommends the light varieties of frozen foods, such as Lean Cuisine, Healthy Choice, or Kashi. Read the label, and look for entrees with about 300-400 calories, less than 600 milligrams of sodium, at least 4-5 grams of fiber, and less than 5 gram fat.
10. Beverages. Good old-fashioned water still tops the list of healthy drinks, but when you want something more, try these virtually calorie-free options: flavored waters; powdered packets to mix into bottled water, like Crystal Light and Propel; green, herbal, or exotic teas; coffee; sparkling water; or diet soft drinks. Low-cal options include light beer (100 calories/12 oz.); wine spritzers (100 calories/5 oz.); Starbucks' skinny latte or mocha (90 calories/12 oz.); and the new V8 juice with fiber (60 calories and 5 grams fiber/8 oz.).

11. Bars. Whether you eat them as snacks, pre-workout, or as meal replacements, these bars are the ultimate in convenience. For staying power, look for bars with fiber and protein, such as Luna, Kashi, or Fiber One bars.
12. Dips. Use these nutritious dips for your veggies, pretzels, or baked chips for only 5-50 calories per 2 tablespoons: hummus, salsas; fat-free black bean dip; mustards; and fat-free French onion dip.
13. Breakfast Cereals. Research shows that people who eat breakfast control their weight better than those who skip the morning meal. Start your day the healthy way with a bowl of whole-grain cereal (top it with fruit and low-fat dairy for extra nutrition). Look for cereals with fiber and protein and not too much sugar, like oatmeal (166 calories, 6 grams protein and 4 grams fiber), Kashi Go Lean (140 calories, 10 grams fiber, 13 grams protein), or Shredded Wheat (155 calories, 5.5 grams fiber, 5grams protein).

The Basics for Dieters

Convenience foods are great, but it's hard to beat the nutritional goodness of whole, natural foods. "Eating more natural, less processed foods is usually a more nutritious option, but both can fit into a healthy weight loss diet plan," says Sandon.
Here are the four types of food that are the foundation of any healthy diet:
14. Lean protein: Lean protein is important for dieters because it helps you feel satisfied. Excellent sources of low-fat protein include eggs; skinless poultry, edamame or other beans; nuts; shrimp; crab; fish fillets; lean cuts of beef (like filet mignon); and pork tenderloin. When choosing meat, go for lean cuts, trim off all visible fat, and control your portions.
According to the Institute of Medicine's Food and Nutrition Board, you can safely take in 10%-35% of your total calories from protein. So someone on an 1,800-calorie diet could eat up to 157 grams of protein -- the equivalent of 1 cup of skim milk, 1 cup cooked black beans, 2 ounces almonds, 1 cup low-fat yogurt, 2 eggs, 10 ounces of meat or fish, and 1 cup frozen yogurt.
15. Whole Grains. Most whole grains are a good source of fiber, which helps you fill you up. Try the whole-grain pasta blends or Uncle Ben's brown ready rice. Another dieter's favorite is fat-free popcorn -- crunchy, filling, and a whole grain!
16. Fruits. They satisfy your sweet tooth and are loaded with disease-fighting nutrients, yet are low in calories. Keep a stock of fresh, frozen, canned, and dried fruits on hand, to eat plain or toss into cereal, yogurt, waffles, or batters. Some convenient favorites include frozen berries, dried cranberries, and canned mandarin oranges. Whole fruits are best because of their fiber content, but if you prefer juice, be sure it's 100% juice, and enjoy it in small portions.
17. Veggies. Keep a supply of prewashed mixed greens, shredded carrots, steamed beets, and shredded broccoli slaw on hand for quick and nutritious salads. Roast sweet potatoes for a side dish that needs no topping other than a little salt and pepper. If fresh vegetables tend to become science experiments in your refrigerator, try Birdseye Steamfresh frozen vegetables. Canned vegetables are another option; just rinse thoroughly to reduce sodium. For your lunchbox or a snack, try the convenient packs of assorted veggie sticks with low-fat dip.
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