You’re trying to make a good nutrition choice, so you choose Olive Garden instead of Burger King.  Well, this YouTube clip from CSPI might shed some light on your “healthy choice”.

 Osteoarthritis is the leading cause of disability in the U.S.  This disease progressively destroys the cartilage which acts like a shock absorber in the joints resulting in pain, stiffness, and eventually the loss of movement in the affected joint (1).  Not only does being overweight increases your risk of developing osteoarthritis in weight-bearing joints, but extra pounds also lead to increased inflammation and pain for those with arthritis. The following is an example of how weight impacts joint health:   

• For every pound a person is overweight, 3-5 pounds of extra weight is added to each knee during walking (2).

  • Being only 10 pounds overweight increases the force on the knee by 30-50 pounds with each step.

Weight loss, as modest as 5 to 10% of total body weight in a person who is overweight, reduces the risk of developing osteoarthritis.  It also reduces the strain placed on the knee and ankle joints.  For those who need joint replacements, weight loss can reduce the risk of complications with surgery and increase the lifetime of the joint replacement. 

1.      http://www.weightlossmd.com/small_weight_loss_takes_pressure_off_knee.asp

Messier, S. Arthritis and Rheumatism. July 2005; vol 52: pp 2026-2032. News release, John Wiley & Sons Inc.  

2.     Felson DT: Weight and osteoarthritis. J.Rheumatol. 1995;43:7-9.

It is no surprise that many options at fast food restaurants are high in fat and calories and can lead to weight gain. But just how much of an impact does fast food have on our nation’s weight? That is what study at Temple University in Philadelphia In fact, they found that each additional fast food meal consumed throughout the week is associated with 1 ½ pound higher body weight. (Considering in 2006 the average American ate in fast food restaurants approximately 5 times per week, this can be quite significant)

Does that mean we need to stop eating fast food all together? No, it just means that we need to start making better choices when eating out. (Perhaps trying to reduce the number of times we visit fast food restaurants wouldn’t hurt either though). The following are some tips to help make better choices when eating out: set out to find, and the results show that those who eat in fast food restaurants 3-6 times per week weigh significantly more than those who eat fast food 2 times or less per week.

• Control Portion Sizes
  • Order “small” sizes of items
  • Share food with a friend
  • Do not have “Clean Your Plate Syndrome”. Take half of it home (if you order the food to go, you will already have the containers for leftovers).
• Choose Lower Fat Options
  • Look for foods that are baked, broiled, grilled steamed and roasted
  • Limit ones that are fried, breaded, battered, sautéed, or in cheese/cream sauce
  • Ask for foods without high fat toppings (i.e. mayo, butter, oil, tarter sauce, gravy, cheese sauce and “special sauces”)
  • Replace high fat toppings with ketchup, salsa, mustard, marinara sauce, BBQ sauce, low-fat dressings
• Don’t forget about the fruits and veggies
• Some Healthier Choices Include:
  • Grilled chicken sandwich (no mayo)
  • Small hamburger or veggie burger
  • Baked Potato (plain, w/ veggies or chili)
  • Chili
  • 6” sub: veggie, turkey, roast beef or ham (no mayo; limit oil and cheese)
  • Garden, Cobb or Cesar salad w/ or w/o grilled chicken & low-fat dressing
  • Fruit w/ or w/o yogurt
  • Chicken or steak soft taco (without cheese)
  • Ham, egg and cheese on an English muffin

Hi, my name is Amy Boltz and I am a Registered Dietitian with the Rothman Institute.  If you would like more information about me, I welcome you to click on my bio.  I would love to hear from you, so please leave me any comments or questions you may have by clicking on “register” to the right.