Soothe arthritis
If you suffer from arthritis and have wondered if there's anything you can eat to help it, you're not alone. There are several theories about diet and arthritis. Some research has been conducted to suggest that omega-3 fatty acids found in certain fish may help reduce inflammation. Researchers in England have found a possible link between consumption of brightly coloured fruits and vegetables, such as oranges, bell peppers, pumpkins, tangerines and papayas, and lower odds of developing inflammatory polyarthritis.
The one conclusion drawn by research institutes and arthritis experts, however, is that eating a healthy diet and maintaining a healthy weight is the most important nutritional advice to help manage arthritis. Excess weight puts increased stress on your weight-bearing joints, increasing joint pain, stiffness and inflammation. So, the good news is that eating a healthy diet will help prevent other chronic diseases like heart disease, cancer and diabetes.
Aim to drink 8 cups of water throughout each day.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
| Breakfast • 1 cup (250 mL) light cottage cheese • ½ cup (125 mL) strawberries • 1 piece whole wheat toast • 1 tsp jam |
| Snack • 1 peach |
| Lunch 1 vegetarian wrap • 1 whole wheat tortilla • ½ cup (125 mL) romaine lettuce • ¼ cup (60 mL) shredded carrots • ¼ cup (60 mL) sliced red pepper • 2 tbsp (30 mL) hummus • ¼ cup (60 mL) slices avocado |
| Snack • ¼ cup(60 g) roasted almonds • 1 cup (250 mL) skim milk |
| Dinner • 1 serving Grilled Moroccan chicken and couscous salad • 5 stalks steamed asparagus |
| Breakfast • 1 toaster waffle • 1 cup (250 mL) orange juice |
| Snack • 1 cup (250 mL) fruit yogurt |
| Lunch • Leftover Grilled Moroccan chicken and couscous salad • 1 carrot, cut in sticks • 1 celery stalk, cut in sticks |
| Snack • 4 Melba toast crackers • 1 ½ oz. swiss cheese, sliced • ½ cup (125 g) grapes |
| Dinner • 1 Summer burrito • ½ cup (125 mL) blue tortilla chips • 3 tbsp (45 mL) salsa • ½ c.(125 mL) frozen yogurt |
| Breakfast • 1 cup (250 mL) whole grain cereal • ½ cup (125 mL) milk • ½ cup (125 mL) blueberries |
| Snack • 1 orange |
| Lunch Arugula and goat cheese salad • 1 cup (250 mL) arugula • 1 cup(250 mL) mixed greens • 2 tbsp (40 mL) crumbled goat cheese • ¼ cup (60 g) walnuts • ½ pear, slices • 1 tbsp (20 mL) salad dressing Pita chips • 1 pita, coat with margarine and sprinkle with garlic powder – toast at light temperature & cut into quarters • 1 cup (250 mL) skim milk |
| Snack • 1 apple |
| Dinner -suggested adaptation: use one type of white fish only, supplement second fish with peppers and zucchini • 1 cup (250mL) couscous • 1 cup (250 mL) mixed berries • 2 tbsp (30 mL) whipped cream |
| Breakfast • 1 English muffin, whole wheat • 2 tbsp (40 mL) peanut butter • ½ sliced apple topping • 1 cup (250 mL) skim milk |
| Snack • 1 peach |
| Lunch 1 tuna sandwich • 2 slices whole wheat bread • 4 oz. tuna, mixed with 1 tbsp mayonnaise • 1 tsp mustard • ¼ cup (60 mL) sliced cucumber • 3-4 leaves romaine lettuce |
| Snack • 4 ginger snaps • ¼ cup raisins |
| Dinner • 1 serving Feta, rapini and sweet red pepper pasta • ¼ cantaloupe |
| Breakfast 1 easy smoothie Blend together• 1 cup (250 mL) vanilla yogurt • ½ banana • ½ cup (125 g) frozen strawberries • 1 rice cake |
| Snack • ½ whole wheat bagel, toasted • 1 tsp peanut butter |
| Lunch • Leftover Feta, rapini and sweet red pepper pasta • 1 plum |
| Snack • 1 apple • 1 ½ oz. sliced cheese |
| Dinner • 1 serving Balsamic salmon • 1 cup (250 mL) steamed broccoli • ½ cup (125 mL) cooked brown rice • ½ cup (125 mL) ice cream |
| Breakfast • 3 4-inch pancakes • ½ sliced banana (topping) • 1 cup (250 mL) skim milk |
| Snack • 1 orange |
| Lunch Balsamic salmon salad • leftover Balsamic salmon, chopped • 1 cup (250 mL) shredded romaine lettuce • ½ cup (125 mL) chopped mushrooms • ½ toasted whole wheat pita |
| Snack • 1 cup (250 mL) yogurt |
| Dinner • 1 serving Barbecued spicy lime chicken Spinach salad • 1 cup (250 mL) fresh spinach • ¼ cup (60 mL) sliced mushrooms • ½ orange, sectioned • 1 tbsp (15 mL) salad dressing • 1 serving Rhubarb mango crisp |
| Breakfast • 2 pieces French toast • 1 tsp cinnamon-sugar • 1 cup (250 mL) orange juice |
| Snack • 1 cup (250 mL) plain or vanilla yogurt • ½ cup (125 mL) fresh berries |
| Lunch • 1 cup (250 mL) Low-fat tomato-zucchini soup • 4 cracked wheat crackers • 1 cup (250 mL) skim milk • 1 apple |
| Snack • 1 banana • ¼ cup (60 g) roasted almonds |
| Dinner • 1 serving Christmas morning frittata – enjoy the holiday spirit any time of year! • 1 tbsp medium spicy salsa • 3 small roasted potatoes, cubed |
GET CHATELAINE IN YOUR INBOX!
Subscribe to our newsletters for our very best stories, recipes, style and shopping tips, horoscopes and special offers.