Most people are aware that proper nutrition should be followed to ensure a more healthful life. However, dietary recommendations are sketchy and can be somewhat confusing. According to many doctors and nutritionists, the USDA food guide pyramid, which recommends 6 – 8 servings of grains and starches per day, is not always recommended for people with musculoskeletal disorders.

Carbohydrates

Grains and starches increase insulin levels and excess insulin can cause the body to make more omega-6 fatty acid. Since the goal of nutrition for musculoskeletal disorders is to limit the omega-6 fatty acid, it follows that people with musculoskeletal disorders should limit themselves to no more than 2 – 4 servings of grains and starches per day.

Fluids

Almost all nutrition plans begin with a base of 64 oz of fluids. Water is often recommended as the fluid of choice, as it flushes the system of impurities and hydrates the body better than any other fluid. Drinking in excess of 100 ounces of water per day could even result in a 5 pound weight loss; losing just 5 pounds will decrease the force on joints by 30 pounds.

Fruits and Vegtables

Many nutritionists recommend that people with musculoskeletal disorders should consume at least 4 servings of fruits and 6 servings of vegetables per day. People with musculoskeletal disorders are usually deficient in:

• vitamin C
• beta-carotene
• vitamin D
• calcium
• vitamin E

Low-fat Protein

Low-fat protein consists of chicken, fish, turkey, egg whites and low fat beef. Many nutritionists recommend that people with musculoskeletal disorders should consume approximately 6 – 8 ounces of protein per day.

In addition, many nutritionists recommend at least 3 servings of fish per week. This increases the amount of omega-3 fatty acid; which can in turn offset the omega-6 fatty acids and essentially decrease the amount of inflammation in the body.

Dairy

Dairy products should be limited to 2 - 4 servings per day.

Monounsaturated Fat

Monounsaturated fats such as those found in olive oil, avocados, or almonds should be used in moderation. These fats help the body feel full and satisfied and lower the insulin response to carbohydrates.

Other fats to avoid

There are a variety of fats that should be avoided, including:

• Saturated fats : cheese, butter, fatty cuts of red meat, milk, and ice cream
• Polyunsaturated fats : corn oil, safflower oil, sunflower oil and soy oil are the worst fats to add to your diet.
• Trans fats : partially hydrogenated oils and margarine contain trans fats.

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