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Gout-Free Meals

Nov 15, 2010 | By Mandy Seay
Gout-Free Meals
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Gout occurs when excessive amounts of uric acid build up in the blood. This can result from an imbalance in the body's production or excretion of uric acid or if too many purine-rich foods, such as dried beans, animal proteins and select vegetables, are consumed. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, specific foods worsen the symptoms of gout. A study published in "The New England Journal of Medicine" in 2004 found that higher intakes of meat and seafood are associated with an increased risk for gout. High levels of dairy product consumption, however, are associated with a decreased risk. Moderate amounts of purine-rich vegetables or protein do not appear to increase the risk of gout.

Diet and Gout

The Mayo Clinic suggests consuming plant-based proteins such as beans and legumes while limiting animal protein such as liver, herring, anchovies, mackerel, red meat, fatty fish and seafood and tuna to 4 to 6 oz. a day. Additionally, limiting alcohol, especially beer, is suggested since alcohol interferes with the elimination of uric acid from the body. Fluids, mainly water, help the body remove uric acid; drink 64 to 128 ounces of water daily. Avoiding or reducing consumption of refined carbohydrates and sweets is also helpful in maintaining weight and overall health. As noted earlier, low-fat or fat-free dairy products, such as milk and yogurt, help reduce the risk of gout. Aim for 16 to 24 oz. per day.

Breakfast

Breakfast is an important meal, not only for metabolic fueling but also for weight control. Consider making a smoothie with nonfat yogurt, fruit and a splash of orange juice. High-fiber cereal with low-fat or nonfat milk topped with fruit is also a healthy choice. A parfait made with yogurt, fruit and high-fiber cereal is another satisfying option. A whole grain frozen waffle topped with peanut butter and a banana accompanied by milk makes a fast, nutritious breakfast.

Lunch and Dinner

Lunch and dinner meals are interchangeable. The healthy plate method is useful for building and planning meals. Take a 9-inch plate and fill half of it with vegetables such as broccoli, cauliflower and carrots. Vegetables are a low-calorie, high-fiber food filled with vitamins, minerals and phytochemicals that not only promote health, but also aid in weight loss and maintenance. With new steamable bags of vegetables available, getting the recommended amount of veggies per day is easy. On one-fourth of the plate, add a protein such as beans, cottage cheese, or 3 to 4 oz. of a lean meat. On the last fourth of the plate, add a whole grain starch such as brown rice, whole wheat pasta or a whole wheat roll. Balance out the meal with fruit and a nonfat yogurt or milk.

References

Article reviewed by J.A. Rist Last updated on: Nov 15, 2010

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