10 Shopping tips for Arthritis-Friendly Foods
1. What should be in Your Grocery Cart
For your arthritis and your overall wellbeing, eating right starts with what you buy. Therefore, you should emphasize foods rich in nutrients and skip fatty, sugary, refined products that stoke weight loss and sabotage inflammation. Learn what to buy for an arthritis-friendly diet, and what to avoid.
2. Produce: Shop the Rainbow
Fruits and vegetables, which are high-fiber, low-calorie and nutrient-dense, may satisfy appetite while providing antioxidants that combat inflammation. Antioxidants, such as the deep red, blue and purple of anthocyanin and the intense oranges and yellows of beta-carotene, provide their pigments. Locally grown produce is best in-season. It’s typically cheaper, nutrient-rich, fresher, and often tastes better.
3. Frozen: Go Simple
Frozen fruits, vegetables and even fish, especially when fresh options are out of season, can be just as nutritious as fresh. Avoid the sauce, sugar or fat that has been added. Certain frozen yoghurts, while high in sugar, have probiotic benefits. Look for a seal on the box for “live and active cultures.” Pick those with high fiber (3 to 5 grams), zero trans-fat and less than 600 mg of sodium and 5 grams of saturated fat for healthy frozen meals.
4. Deli: Build a Better Sandwich
Using dark greens, tomatoes, shredded carrots, bell peppers, olives, and onions to top it up. Keep meat free or pick low-sodium meat with flavorful condiments, such as spicy mustard or dried Italian spice oil and vinegar. For lower-calorie wraps and bags, avoid the sliced bread. In order to improve protein and nutrition, add vegetables with hummus, or legume-based dips.
5. Pasta & Grains: Expand Your Pasta Palate
Beyond whole wheat and brown rice, broaden your palate. There are pastas that are high in protein and fiber made from quinoa, farro and chickpeas. And don’t fear shortcuts. Some versions of “instant” or quick-cook are just as safe as slower-cook choices.
6. Meat & Seafood: Opt for Lean Meats and Fatty Fish
The most potent and easily absorbed source of anti-inflammatory omega-3s is fatty fish. It’s a perfect replacement for red meat, which has been associated with increased inflammation. Even, chicken and turkey are great options. Leaner cuts, such as sirloin, flank or tenderloin, should be purchased by meat lovers. Processed meat is rich in sodium, preservatives and sugar.
7. Snacks: Read Labels Carefully
In processed snacks, sodium and sugar levels and other unhealthy additives are popular. So if you do not stop them, keep them to a minimum. A better choice is veggie-based snacks. Tasty substitutes for potato and corn chips are roasted garbanzos, lentil chips, crisped snow peas, and other vegetable and legume snacks. Popcorn is easy to repair, but with a popcorn machine instead of the microwave form, it skips high sodium.
8. Dairy & Refrigerated: Trim the Fat
Dairy benefits are well recognized for your heart and bones. But whether you are allergic or lactose intolerant, milk may be pro-inflammatory. Keep the skim or low-fat milk as well as yoghurt and fresh cheeses, such as cottage and ricotta. Be sure to read the nutrition label if you choose soy or almond milk. It does not have the same nutritional profile as cow’s milk, unless it is fortified. Try probiotics and fermented foods, such as Greek non-fat yoghurt, kefir, and sauerkraut, as well.
9. Bread & Cereals: Stick with Whole Grains
Refining a grain takes essential nutrients away from them. Whole grains help minimize levels of CRP, regulate weight, and reduce the risk of heart disease, diabetes, and obesity. High-fiber food, which helps to control hunger, is filling. Choose products containing less than 140 mg of sodium per serving and the least amount of sugar.
10. Canned, Jarred & Packaged: Shop Lightly
Often check sodium levels per serving, 5 percent (120 milligrams) or less. To extract excess liquid, drain and rinse. Look for fruits that are stored in their own juice, not in a syrup of sugar. The low-fat, nutritious powerhouses brimming with protein, fiber, iron and B vitamins, particularly folate, are garbanzos, lentils, cannellinis and other beans and peas. And they are still fantastic non-meat choices!
Read also: 11 Best Foods for Arthritis.