Living a Healthy Life with Chronic Pain (35 page)

Read Living a Healthy Life with Chronic Pain Online

Authors: Sandra M. LeFort,Lisa Webster,Kate Lorig,Halsted Holman,David Sobel,Diana Laurent,Virginia González,Marian Minor

BOOK: Living a Healthy Life with Chronic Pain
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CARBOHYDRATE FOODS

Per Serving: 15 g carbohydrate, 3 g protein, 0–1 g fat, 80 calories

Tip: Choose whole grains as often as you can
.

Breads and Grains
Breads, Rolls,
Muffins, and
Tortillas
*Good source of fiber
Bagel, large, 1/4
Bread, white, whole grain,*rye, pumpernickel, 1 slice
Buns, hot dog or hamburger, 1/2
English muffin, plain, 1/2
Pancake, 4 inches (10 cm) across, 1
Pita bread, 6 inches (15 cm) across, 1/2
Roll, regular, 1/2
Tortilla, corn or flour, 6 inches (15 cm) across, 1
Waffle, 4½ inches (11 cm) square, reduced-fat, 1
Cereals
*Good source of fiber
Bran flakes, spoon-size shredded wheat,* 1/2 c (125 mL)
Granola,* low-fat or regular, Grape-Nuts* 1/4 c (60 mL)
Oats,* cooked, 1/2 c (125 mL)
Puffed cereal, unfrosted, 1½ c (375 mL)
Grains
*Good source of fiber
Bulgur wheat,* grits, cooked, tabbouleh, prepared, 1/2 c (125 mL)
Pasta, barley, couscous, quinoa, cooked, 1/3 c (75 mL)
Rice, white, or brown,* cooked, 1/3 c (75 mL)
Wheat germ,* dry, 3 Tbsp (45 mL)
Wild rice,* cooked, 1/2 c (125 mL)
Crackers and
Snacks
Graham crackers, 2½ inches (6 cm) square, 3
Matzo, 3/4 oz (21 g)
Melba toast, 2 x 4 inches (5 cm x 10 cm), 4
Pretzels, 3/4 oz (21 g)
Rice cakes, 4 inches (5 cm) across, 2
Saltines, 6
Whole-wheat crackers, no fat added, 3–4 oz (84–112 g), 2–5
Low-Starch Vegetables
Per Serving: approx. 5 g carbohydrate, 2 g protein, no fat, 25 calories Serving Size: 1/2 c (125 mL) cooked or vegetable juice, 1 c (250 mL) raw fresh, frozen, or canned (frozen or canned may be high in sodium)
Amaranth
Artichoke
Asparagus
Bamboo shoots
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage, Chinese cabbage
Carrots
Cauliflower
Celery
Chayote (vegetable pear)
Chicory
Chilies, spicy
Cucumber
Eggplant (aubergine)
Garlic
Green beans
Green onion, scallions
Greens (collard, kale, mustard, turnip)
Jicama
Kohlrabi
Mushrooms
Nopales (cactus)
Okra
Onions
Pea pods
Radishes
Rutabaga
Salad greens
Snap peas
Spinach
Summer squash (yellow squash, zucchini)
Sweet peppers
Tomatoes (raw, canned, sauce)
Turnips
Vegetable juice (usually high in sodium)
Watercress
Starchy Vegetables
Per Serving: 15 g carbohydrate, 0–3 g protein, 0–1 g fat, 80 calories
Corn, 1/2 c (125 mL) or 1/2 large cob
Mixed vegetables with corn, peas, or pasta, 1 c (250 mL)
Parsnips, 1/2 c (125 mL)
Plantain, ripe, 1/3 c (75 mL)
Potato, baked or boiled, large, with skin, 1
Succotash (lima beans and corn), 1/2 c (125 mL)
Winter squash (acorn, butternut, pumpkin), 1 c (250 mL)
Yam, sweet potato, 1/2 c (125 mL)
Yautia, yuca (cassava), 1/2 c (125 mL)
Fruit
Per Serving: 15 g carbohydrate, no protein, 0–1 g fat, approx. 80 calories
Fresh
Apple, small, 2 inches (5 cm), 1
Apricots, 4
Banana, extra small, 1 (4 oz) (112 g)
Berries (strawberries, blueberries, raspberries) 3/4–1 c (175–250 mL)
Cherries, 1/2 c (125 mL) (approx. 12)
Coconut, fresh (shredded), 1/2 c (125 mL)
Dates, 3
Figs, large, 2
Fruit cocktail, 1/2 c (125 mL)
Grapefruit, small, 1/2
Grapes, small, 1/2 c (125 mL)
Guava, medium, 2
 
Kiwifruit, large, 1
Lemon, lime, large, 1
Mango, cubed, 1/2 c (125 mL)
Melon (honeydew, cantaloupe), 1/4 (60 mL)
Orange, small, 1
Papaya, small, cubed, 1 c (250 mL)
Peach, nectarine, 1
Pear, 1/2
Persimmon, medium, 1
Pineapple, cubed, 3/4 c (175 mL)
Plum, small, 2
Tangerine, small, 2
Watermelon, cubed, 1/2 c (125 mL)
Canned
Unsweetened, 1/4–1/2 c (60–125 mL)
 
In sugar syrup, 1/4 c (60 mL)
Dried
Apricots, 8 halves
Figs, 2
 
Prunes, 3
Raisins, 1 Tbsp (15 mL)
 
Tamarind, 1/2 c (125 mL)
Fruit Drinks
(If the label doesn’t say 100% juice, it usually contains added sugar)
Unsweetened
Apple, grapefruit, orange, pineapple, 1/2 c (125 mL)
Apricot nectar, 1/2 c (125 mL)
Grape, prune, juice blends, 1/3 c (75 mL)
Sweetened
Carbonated juice drinks, 1/2 c (125 mL)
Cranberry cocktail, 1/3 c (75 mL)
OILS AND SOLID FATS

Per Serving: little or no carbohydrate, 5 g fat, 45 calories

Tip: Choose good fats as often as you can
.

Goods fats
Unsaturated fats, see
page 212
Avocado, medium, 1/4
Margarine (soft), reduced-fat, 1 tsp (5 mL)
Mayonnaise, reduced-fat, 1 Tbsp (15 mL)
Mayonnaise, regular, 1 tsp (5 mL)
Olives, all types, large, 5
Salad and cooking oils (corn, olive, safflower,
soybean, etc.), 1 tsp (5 mL)
Salad dressing, 1 Tbsp (15 mL)
Bad fats
Saturated fats, see
pages 212
–
213
Bacon fat, 1 tsp (5 mL)
Butter, reduced-fat, 1 Tbsp (15 mL)
Butter, regular, 1 tsp (5 mL)
Cream, half-and-half, whipped, 2 Tbsp (30 mL)
Cream, liquid nondairy creamer, 1 Tbsp (15 mL)
Cream cheese, 1 Tbsp (15 mL)
Margarine (stick), regular, made with hydrogenated
fat, 1 tsp (5 mL)
Shortening, lard, 1 tsp (5 mL)
Sour cream, regular, 1 Tbsp (15 mL)
ADDITIONAL FOODS AND DRINKS
Extras
Tip: These foods are high in fat or sugar or both; they’re best saved for special occasions
.

Cake with frosting, 1 small slice or 2-inch (5 cm) square

Cookies, small, 2

Danish, small, 1

Flan, with milk, 1/2 c (125 mL)

Fruit tart or pie, 1 slice

Honey, 1 Tbsp (15 mL)

Ice cream (regular), 1/2 c (125 mL)

Jam or jelly (low-sugar or light), 2 Tbsp (30 mL)

Jam or jelly (regular), 1 Tbsp (15 mL)

Juice bar (frozen, 100% juice), 1

Pudding, 1/2 c (125 mL)

Sherbet, sorbet, 1/2 c (125 mL)

Syrup (regular), 1 Tbsp (15 mL)

Syrup (sugar-free), 2 Tbsp (30 mL)

Alcoholic Beverages
Per Serving: no protein or fat; carbohydrate and calories vary

Beer, lite or nonalcoholic, 12 oz (360 mL) (approx. 5 g carbohydrate, 60–120 calories)

Beer, regular, 12 oz (360 mL) (approx. 13 g carbohydrate, about 160 calories)

Distilled spirits, 80 proof, 1½ oz (45 mL) (0 g carbohydrate, 80–110 calories)

Liqueurs, 1½ oz (45 mL) (approx. 20 g carbohydrate, 125 calories)

Mixed drinks (margarita, mojito, gin and tonic, etc.), 1 drink (approx. 12 g carbohydrate, 150–250 calories)

Wine, red, white, dry, sparkling, 4 oz (120 mL) (1–2 g carbohydrate, 80 calories)

Wine, sweet or dessert, 4 oz (120 mL) (approx. 14 g carbohydrate, 120 calories)

Free Foods
Per Serving: up to 5 g carbohydrate, up to 20 calories; enjoy moderate servings as often as you like

Atol (cornmeal drink), 1 c (250 mL)

Bouillon, broth, consommé

Candy, hard (sugar-free)

Chewing gum (sugar-free)

Club soda, mineral water

Coffee or tea, unsweetened or with sugar substitute, no milk, cream, or whitener

Gelatin (sugar-free or unflavored)

Herbs, spices

Horchata (rice drink)

Hot pepper sauces

Soft drinks (sugar-free)

Soy sauce*

Worcestershire sauce*
 

*Use low sodium versions to reduce salt intake.

Sugar substitutes
Approved by the U.S. Food and Drug Administration
Equal (aspartame)
Splenda (sucralose)
Sprinkle Sweet (saccharin)
Sugar Twin (saccharin)
Sweet One (acesulfame K)
Sweet-10 (saccharin)
Sweet’N Low (saccharin)

Other Resources to Explore

Academy of Nutrition and Dietetics:
www.eatright.org

American Cancer Society:
www.cancer.org

American Diabetes Association:
www.diabetes.org

American Heart Association:
www.heart.org/nutrition

Canadian Diabetes Association:
www.diabetes.ca

Center for Science in the Public Interest:
www.cspinet.org

Dietitians of Canada:
www.dietitians.ca

Food and Nutrition Information Center:
www.fnic.nal.usda.gov

Harvard School of Public Health:
www.hsph.harvard.edu

Health Canada Food Guide:
www.healthcanada.gc.ca/foodguide

Health Canada Licensed Natural Health Products Database:
www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/lnhpd-bdpsnh-eng.php

International Food Information Council Foundation:
www.foodinsight.org

U.S Department of Agriculture, Agricultural Research Service:
www.ars.usda.gov

Food and Drug Administration, MyPlate:
www.choosemyplate.gov

Suggested Further Reading

To learn more about the topics discussed in this chapter, we suggest that you explore the following resources:

Center for Science in the Public Interest,
Nutrition Action Healthletter
(newsletter):
www.cspinet.org
.

Environmental Nutrition
(newsletter):
www.environmentalnutrition.com
.

Mayo Clinic, “Nutrition and Healthy Eating”:
www.mayoclinic.org/healthy-living/nutrition
-and-
healthy-eating/basics/nutrition-basics/hlv-20049477
.

Tufts University,
Health & Nutrition Letter
:
www.nutritionletter.tufts.edu
.

U.S. Department of Health and Human Services,
Heart Healthy Home Cooking, African American Style
:
www.nhlbi.nih.gov/files/docs//files/07/30/87/f073087/public/heart/cooking.pdf
.

University of California,
UC Berkeley Wellness Letter
:
www.berkeleywellness.com
.

Warshaw, Hope.
Eat Out, Eat Right: The Guide to Healthier Restaurant Eating
, 3rd ed. Chicago: Surrey Books, 2008.

Woodruff, Sandra, and Leah Gilbert-Henderson.
Soft Foods for Easier Eating Cookbook: Easy-to-Follow Recipes for People Who Have Chewing and Swallowing Problems
. Garden City Park, N.Y.: Square One, 2010.

C
HAPTER
14
Healthy Weight
Management

O
UR WEIGHT EFFECT OUR HEALTH
, how we look, our ability to move, and how we feel about ourselves. Being overweight or underweight can have major effects on your pain and your life. Excess weight is associated with such painful conditions as arthritis, back pain, fibromyalgia, headache, neuropathic pain, and angina due to coronary artery disease. It increases your risk for such other chronic diseases as diabetes from high blood sugar (called type 2 diabetes) and high blood pressure. Being underweight can weaken your immune system and make you less able to fight infection. It can increase the likelihood of developing osteoporosis, which increases the risk of painful fractures. In younger women, being underweight can affect fertility and result in menstrual problems.

Special thanks to Bonnie Bruce, DrPH, RD, for her help with this chapter.

A healthy weight contributes to better health and a better quality of life. Managing your weight can help you manage symptoms of your pain condition, including
fatigue restricted movement, and pain itself. It can help prevent or hold off related health problems such as diabetes and high blood pressure. In addition, maintaining a healthy weight can help you be more active, sleep better, and do the things you want and need to do. In this chapter we spell out what defines a healthy weight, how to make changes, how to decide whether you should lose or gain weight, and how to maintain changes you make.

What Is a Healthy Weight?

Most people’s weight tends to move up and down over time, even over the course of a few days. So a healthy weight is not just one specific number on the scale or some sort of “ideal” number. There is no such thing as an “ideal” weight. Your healthy weight is a range of pounds that is unique and personal to you. It is a range that will help you lower your risk of developing or further worsening health problems. Being within a healthy weight range helps you feel good in your mind and your body.

Pinpointing your healthy weight range and deciding whether you need to change your weight depend on several things. These include your age, your activity level, your health, how much and where your body fat is located, and your family history of weight-related health problems, such as high blood pressure or diabetes.

To get a sense of a healthy weight range for you, see
Figure 14.1
, which is a chart of height (in inches or centimeters), weight (in pounds or kilograms), and body mass index (BMI). Although not a perfect tool, the BMI is a useful, quick, and general guide for adults. Find your height and follow that line to your weight. Locate the point on the chart where your height and weight intersect. Read the number on the dashed line closest to that point. That is your BMI. You can also locate your BMI using
Table 14.1
on
pages 238
–
239
. Next, refer to
Table 14.2
on
page 240
, which tells you how your current BMI is classified.

Another way to judge your weight is to use this rough rule of thumb. Give or take 10 percent, women should weigh about 105 pounds (47 kg) for the first 5 feet (152 cm) of height and another 5 pounds (2 kg) per inch (2.5 cm) after that. Men should weigh about 106 pounds (48 kg) for the first 5 feet (152 cm) and an added 6 pounds (2.5 kg) per inch (2.5 cm). For example, for a woman who is 5 foot 5 inches (165 cm) tall a healthy weight would be 130 pounds (58 kg), and her healthy weight range would be roughly 117 to 143 pounds (53 to 64 kg). This weight range places her in the BMI “normal weight” class.

Another way to judge your weight is to measure your waist. If you are overweight and most of your body fat is around your waist (rather than on your hips and thighs), you are at higher risk for heart disease, high blood pressure, and type 2 diabetes. For nonpregnant women, this means that health risks go up with a waist size that is more than 35 inches (88 cm). For men, it is a waist circumference that is greater than 40 inches (100 cm). To measure your waist correctly, stand and place a tape measure (one that is not old and stretched out) around your bare middle, just above your hipbone. Measure your waist just after you breathe out.

Figure 14.1
Body Mass Index (BMI) Guide

To estimate BMI, locate the point on the chart where height and weight intersect. Read the number on the dashed line closest to this point. For example, if you weigh 154 pounds (69 kg) and are 5 feet 8 inches (68 in or 173 cm) tall, you have a BMI of approximately 23, which is in Normal Weight.

You can also calculate your BMI using this formula: BMI 5 weight(kg)/height(m)
2

Table 14.1
Body Mass Index

 
Normal
Overweight
 
19
20
21
22
23
24
25
26
27
28
29
Height (feet-inches)
Weight (pounds)
 
 
 
 
 
 
 
 
 
 
4’10”
91
96
100
105
110
115
119
124
129
134
138
4’11”
94
96
104
109
114
119
124
128
133
138
143
5’0”
97
102
107
112
118
123
128
133
138
143
148
5’1”
100
106
111
116
122
127
132
137
143
148
153
5’2”
104
109
115
120
126
131
136
142
147
153
158
5’3”
107
112
118
124
130
135
141
146
152
158
163
5’4”
110
116
122
128
134
140
145
151
157
163
169
5’5”
114
120
126
132
138
144
150
156
162
168
174
5’6”
118
124
130
136
142
148
155
161
167
173
179
5’7”
121
127
134
140
146
153
159
166
172
178
185
5’8”
125
131
138
144
151
158
164
171
177
184
190
5’9”
128
135
142
149
155
162
169
176
182
189
196
5’10”
132
139
146
153
160
167
174
181
188
195
202
5’11”
136
143
150
157
165
172
179
186
193
200
208
6’0”
140
147
154
162
169
177
184
191
199
206
213
6’1”
144
151
159
167
174
182
189
196
204
212
219
6’2”
148
155
163
171
179
186
194
202
210
218
225
6’3”
152
160
168
176
184
192
200
208
216
224
232
6’4”
156
164
172
180
189
197
205
213
221
230
238

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