Simple Guidelines

• Follow the recommendations of Food Guide Pyramid.
• Know your food labels.
• Decrease fat in your diet.
• Be active - maintain your physical activity.
• Enjoy!

Common Health Concerns Related to Spinal Cord Injury

Why should I watch my weight?

• To maintain high energy level
• To decrease the risk of diabetes, stroke, and hypertension
• To keep your heart healthy
• To prevent infections and pressure sores
• To feel better

How can I gain or lose 1 pound?

3500 calories = 1 pound of body weight

Ways to gain weight: Increase your caloric intake to 500-1000 extra calories per day.
This doesn't mean you should start chugging pints of heavy cream! Do it sensibly:

• Try to avoid skipping meals
• Snack between meals
• Eat larger than usual meals
• Choose high-calorie but low-fat foods: rice, pasta, bagels, dried fruits, nuts, lean cuts of meat, or hard cheeses such as cheddar or Romano.

Ways to lose weight: Reduce your calorie intake slowly, but do not lower your caloric intake by more than 500 calories per day. Current clinical guidelines suggest that a deficit of 500 to 1,000 kcal/day will produce a weight loss of 1 to 2 lb per week and a deficit of 300 to 500 kcal/day will produce a weight loss of ½ to 1 lb per week. Do it sensibly:

• Eat only when hungry
• Eat slowly it takes 20 minutes for your brain to realize you are full
• Try to avoid eating late at night
• Snack on fruit

Common Health Concerns Related to Spinal Cord Injury

Sometimes food in digestive tract doesn't move smoothly and can cause stool incontinence and constipation. What can I do?

Increase fiber by:

• Drinking adequate amounts of fluid, preferably water - 6-8 eight-ounce glasses per day
• Eating raw fruits and vegetables - keep the skin, it is a great source of fiber
• Eating dried fruits such as raisins, prunes and figs
• Eating high-fiber grains/cereal products: bran, whole-wheat flour, whole cornmeal, wheat bran cereals (All Bran, Bran Buds, Bran Chex), bran flakes (Raisin Bran), Grapenuts, Shredded Wheat
• Keeping regular meals during the day
• Talking to your health provider about the bowel program

More NCPAD Articles on the Benefits of Adding More Fiber to Your Diet:

• Do You Need a College Degree to Read a Food Label?! - http://www.ncpad.org/nutrition/fact_sheet.php?sheet=361
• Bowel Dysfunction Equals a Need for Increased Dietary Fiber - http://www.ncpad.org/nutrition/fact_sheet.php?sheet=357

Drink Water!

Remember when you increase your fiber intake fluid intake must also be increased. Fiber absorbs lots of fluid in digestive tract. Without sufficient fluid, you may get constipated. So drink up!

How hydrated are you? Learn more about hydration by reading the NCPAD TipSheet on Water (http://www.ncpad.org/nutrition/fact_sheet.php?sheet=104).

Common Health Concerns Related to Spinal Cord Injury

What is a calcium stone?

A calcium stone is a hard mass in the form of crystal that separates from urine and lodges in kidney, bladder, and/or urinary tract.

How to prevent calcium stones:

• Drink lots of pure water
• Increase dietary fiber
• Eat vitamin C-rich foods such as bright fruits and vegetables
• Limit processed foods, refined sugar, salt, and caffeine

Common Health Concerns Related to Spinal Cord Injury

Please refer to NCPAD's factsheet on Pressure Sores(Ulcers)

Note

The information provided here is offered as a service only. The National Center on Physical Activity and Disability, University of Illinois at Chicago, the National Center on Accessibility, and the Rehabilitation Institute of Chicago do not formally recommend or endorse the equipment listed. As with any products or services, consumers should investigate and determine on their own which equipment best fits their needs and budget.

National Center on Physical Activity and Disability
www.ncpad.org
Email NCPAD
(800) 900-8086 (voice and TTY)
(312) 355-4058 (facsimile)

Organizations

1. National Spinal Cord Injury Association (NSCIA) :
   Bethesda , Maryland
2. National Institute of Neurological Disorders and Stroke :
   Bethesda , Maryland
3. WSU Rehabilitation Engineering Accessible Kitchen :
   Dayton , Ohio
4. Spinal Cord Injury Information Network :
   Birmingham , Alabama
5. Paralyzed Veterans of America :
   Washington , District of Columbia
6. North County Water and Sports Therapy Center :
   San Diego , California

This fact sheet was last updated on 07-13-2006.

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