http://www.hotlocalnews.com/diet-nutrition-weight-loss/
I need diet and nutrition feedback, not for loosing weight.?
I have a blood disorder in which I produce too much iron. But I am toooo thin, and have trouble keeping weight on. I am also down 30% of my muscle mass. Any suggestions for high protein, low Iron, low sodium diet? I have looked all over the web but if you mention the word “diet”, everywhere automatically assumes weight loss. HELP!
Hi there,
I’m a registered dietitian. First off, I’d highly recommend you see a dietitian who can help you plan your diet to address the issue– you really won’t get great advice unless someone assess your overall health and diet. Ask your doctor to refer you to one. I will give you some general advice, but again, please talk to a health care professional familar with your unique situation before following any of it.
First of all, if you need to gain weight and keep iron intake down, protein should not be central in your diet. Protein is important, yes, but as long as you’re getting 0.8 grams per kg of body weight (or about 0.5 g/pound), you’ll be fine. Carbohydrates are the much-maligned, but most effective fuel for muscle weight gain. Yes, muscle weight gain. Short course… you need adequate protein to build muscle (up to 1 g/lb), but if you don’t eat enough carbohydrate, this protein you eat will be converted to glucose to fuel your brain. What a waste of protein! Eat about 3 g of carbohydrates for every 1 gram of protein, and you’ll save that protein for building muscle.
Iron is contained in many foods and comes in two types– heme and non-heme. Heme iron is found chiefly in red meats, and organ meats and is very well absorbed by the body. So when you eat meat, choose white/light meats (e.g. chicken breast, turkey breast) over dark meats. Avoid organ meats. Plant foods contain non-heme iron, which is poorly absorbed by the body. Higher iron vegetables include spinach, kale, and broccoli. Whole grains have higher iron content than refined grains (probably the only time you’d pick refined over whole!). A few cereals particulary high in iron are Total, Bran Flakes, and Product 19. Dried beans (e.g. lentils, chick peas/garbanzo beans) are also high in iron.
Salt is found in large quantities in processed meat, snack foods, and soups. A good, easy rule to follow is avoid things that are canned, bottled, or packaged. This will keep your sodium intake low.
If your muscle mass is down “30%”, you should see a physician to rule out other causes. This could be happening for many reasons, and you should really talk to your doctor. To gain back muscle mass, you need to lift weights, and consume adequate protein (but not excessive amounts), and despite what the media tells, you, carbohydrates are important for building muscle mass. In fact, a high-calorie diet with adequate protein (0.8-1.0 g/kg) will be fine, if you contain lots of carbohydrates and adquate fats (~30% of energy; mainly as unsaturated fats)
Finally, you might want to stop taking vitamin C supplements if you are taking them now. Vitamin C enhances iron absorption.
I’ve included a couple of reputable links below. Add more details and I’ll try and come back, if this hasn’t helped you enough. But you really should talk to a dietitian in person who can help you plan your eating.
Take care.
FAT LOSS LIFESTYLE’S: HOW TO LOSE WEIGHT FAST: NUTRITION PRINCIPLES
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