Nutrition for Healthy Lungs and Breathing

Nutrition for Healthy Lungs and Breathing

 

Couple cooking together in kitchen

What we eat affects the way we breathe

When your body is able to take in enough oxygen and the right nutrients, you have more energy, and are able to get rid of carbon dioxide (CO2) from your blood stream. It looks like this: oxygen + food = energy + carbon dioxide.

The more carbon dioxide we produce, the more work it takes to breathe. Foods that are mainly carbohydrates produce the most carbon dioxide, and protein and fats produce the least. 

Some people with lung disease find breathing is easier when they eat a diet higher in healthy fats and protein, and lower in carbohydrates.

Carbohydrates

You still need to eat carbohydrates, just limit them to a ¼ of your plate at each meal.

  • Choose mostly complex carbohydrates.
    • Whole grains (oats, brown rice, quinoa, barley, whole wheat bread, whole wheat pasta), legumes (beans/lentils), fruits, and vegetables.
  • Choose less or avoid simple carbohydrates.
    • Sweets, candy, sugary cereals, cakes, cookies, pies, white bread, white rice, white pasta, and sugary beverages (juice, punch, soda pop).

Protein 

  • Aim for 2 to 3 servings per day, with ¼ of a plate per meal.
  • Try to vary your protein sources:
    • Lean meat (3 ounces): skinless poultry (chicken/turkey) and fish.
    • Dairy:  low fat milk, low fat yogurt, low fat cottage cheese, and part skim cheese.
    • Plant protein: beans, lentils, nuts, seeds, and soy (tofu, tempeh, and edamame).

Fats

  • Choose plant fats most often, as they are healthiest fat type. 
  • Fat types include: 
    • Animal fats (saturated fat): meat, cheese, eggs, butter, milk, and cream
    • Plant fats (unsaturated fat): avocados, olives, nuts, seeds, and olive oil (or other vegetable oils, liquid at room temp)
    • Manufactured fats (trans fats): margarine and shortening (any food with the ingredient “hydrogenated fat” or “partially hydrogenated fat”)

Vitamins to protect lung health 

  • Aim to get 1 serving every day of Vitamin A, C and E. 
  • Sources of these vitamins include:
     
    Vitamin AVitamin CVitamin E
    • Carrots
    • Kale
    • Sweet potatoes
    • Squash
    • Salmon
    • Oranges
    • Strawberries
    • Pineapples
    • Broccoli
    • Bell peppers
    • Almonds
    • Pumpkin seeds
    • Cooked greens
    • Avocado
    • Plant oils


Minerals to be aware of

Sodium

  • Limit to less than 2,300 mg per day. 
  • Too much can lead to fluid retention and increased blood pressure.
  • Foods that can be high in sodium include: canned soups, bread, cold cuts, deli meat, pizza, tacos, pasta dishes, and snack foods. Check the label for their sodium amount. 

Calcium

  • Calcium is needed for strong bones. If you take steroid medicine, these decrease how well your body absorbs calcium. Talk to your dietitian, doctor or pharmacist about this.
  • Aim for 1,200 mg each day. 
  • Plant milks, such as soy, have a similar amount of calcium compared to dairy milk when they are fortified. Check the label for their calcium content. 
FoodServing SizeCalcium per serving
Regular milk1 cup300 mg
Yogurt1 cup300 mg
Cottage cheese1/2 cup100 mg
Kale / Collard / Mustard Greens, cooked1 cup200 to 250 mg
Edamame (soy beans)1 cup175 mg
Almonds or almond butter¼ cup almonds 
or 2 tbsp. butter
100 mg
Calcium fortified orange juice6 oz.240 mg

Potassium

Potassium is important for helping the heart muscles and nervous system function properly. It can also help to reduce blood pressure. Most of us don’t get enough potassium. If you take water pills, these medicines remove potassium from your body along with water. 

Foods High in PotassiumServing SizePotassium Per Serving
Baked potato  1 medium926 mg
Avocado 1 cup sliced708 mg
Orange juice 8 oz.496 mg
Yogurt1 cup478 mg
Dates8 dates436 mg
Cantaloupe, honeydew1 cup427 mg
Banana1 medium422 mg
Spinach, cooked1/2 cup420 mg
Tomato juice6 oz.418 mg
Milk1 cup366 mg
Prunes1/4 cup316 mg


Tying it all togetherShows plate of food with half vegetables, a quarter chicken and a quarter rice

  • To get the right balance of nutrients and portions, follow the Plate Method: at meals aim for ½ plate of vegetables, ¼ plate of protein, and ¼ plate of complex carbohydrates. 
  • Cook your meal with a healthy fat or use it as a meal topping.
  • If weight loss is your goal, follow the Plate Method. You can also keep a food log to be more aware of your calorie intake.
  • If weight gain is your goal, try adding calories throughout the day with foods like nuts or nut butter, oils, skim milk powder, avocado, cheese, eggs, smoothies, dessert, and nutrition supplements.


 

© 2021 - January 26, 2021, The Ohio State University Wexner Medical Center. 

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.