healthy eating questions and tips 2

Do you have to eat something when you drink wine or sherry before dinner?

    The alcohol in a drink before dinner is likely coming into an empty stomach – it has been a while since lunch. Your stomach can metabolize alcohol directly so alcohol gets into your blood stream very quickly.

    Having something to eat before or during the pre-dinner drinking will slow down the impact as your stomach will have something else to work on as well as the alcohol – a good idea.

What book do you recommend for arthritis or food to avoid eating?

    There are about 100 diseases that are group into the heading or arthritis. The primary two types of arthritis are Osteoarthritis and Rheumatoid arthritis.

    Osteoarthritis (OA) – most common form of arthritis, affects cartilage, affects weigh-bearing joints
    OA of the hands – distinct subtype of OA, very common in women, can begin suddenly and painful, progressive, classic deformities of the fingers with enlarged joints

    Rheumatoid Arthritis (RA) – systemic autoimmune disease in which immune cells attack and inflame the membranes around various joints, usually chronic and relapsing, no known cause, small joints in hands although other joints affected, two-thirds women, often starts age 20-25

    Handout on Health: Osteoarthritis
    National Institute of Health (NIH) booklet

    Handout on Health: Rheumatoid Arthritis
    National Institute of Health (NIH) booklet

    • reduce/ maintain weight
    • rest, light exercise, stretching
    • low fat, lean meat, soy proteins, cold water oily fish, walnuts, flax, canola oil (omega-3 fatty acid)
    • whole grain carbohydrates
    • reduce potatoes, tomatoes, and eggplant
    • lots of water, herbal teas

anti-inflammatory diet

  • Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
  • Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
  • Eat more fish and less fatty red meat.
  • Stay away from deep fried foods and bake or stir fry your meals instead.
  • Choose green, orange, and yellow vegetables for your side dishes.
  • Drink plenty of water, fresh 100 percent fruit and vegetable juices, herbal teas and green tea.

When eating food with too many calories, fat, seasoning – would drinking plenty of hot water dilute calories, fat or seasoning?

    Unfortunately, your gastrointestinal system will process all those calories and fat with or without water. The extra water might cause you to feel full for a while. The seasoning might be diluted a bit, but more bland food might be better than just water, for “diluting” seasoning. Better not to eat too much, than try to dilute the effects.

Healthy Eating

Eat food. Mostly plants. Not too much. Add color and variety. Aim for balance.

  • Eat breakfast daily.
  • Eat a moderately low-fat, high-carbohydrate diet.
  • Keep track of progress through weigh-ins, food diaries.
  • Get LOTS of exercise — 60 to 90 minutes daily.

Three 5s Minimum

  • 5 servings – 2 fruits, 3 vegetables
  • 5 grains – preferably whole grain
  • 5 ounces protein – meat, eggs, cheese, nuts, tofu, milk, yogurt

Sample Meal Plan

Here’s a sample meal plan that is about 1,600 calories and 220 grams of carbohydrate. Remember to drink two 8-ounce glasses of water with each meal.


    (360 calories, 52.5 grams carbohydrate)
    1 slice toasted whole wheat bread with 1 teaspoon margarine
    1/4 cup egg substitute or cottage cheese
    1/2 cup oatmeal
    1/2 cup skim milk
    1/2 small banana


    (535 calories, 75 grams carbohydrate)
    1 cup vegetable soup with 4-6 crackers
    1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
    1 small apple


    (635 calories, 65 grams carbohydrate)
    4 ounces broiled chicken breast with basil and oregano sprinkled on top
    2/3 cup cooked brown rice
    1/2 cup cooked carrots
    1 small whole grain dinner roll with 1 teaspoon margarine
    Tossed salad with 2 tablespoons low-fat salad dressing
    4 unsweetened canned apricot halves or 1 small slice of angel food cake


    (Each has 60 calories or 15 grams carbohydrate. Pick two per day.)
    16 fat-free tortilla chips with salsa
    1/2 cup artificially sweetened chocolate pudding
    1 ounce string cheese plus one small piece of fruit
    3 cups “lite” popcorn