Healthy Eating for Arthritis

Healthy Eating for Arthritis with Jane Asher, President of Arthritis Care.

A healthy diet is, of course, important for everyone. But especially when you have arthritis. Carrying excess weight is a common problem for arthritis patients, often due to certain drugs such as steroids being used as anti-inflammatories. This excess weight means that moving around can become difficult. But it's essential that a healthy diet and some form of exercise are maintained if you are to continue enjoying a fulfilling life.

Here are some foods you should aim to include in your diet, and some you should try to avoid.
Starch

Starchy foods should make up about a third of your diet. The healthiest options in this category are bread, pasta, noodles, rice, couscous, cereals and potatoes. All provide the vitamins, minerals, energy and fibre that are essential in keeping us going during the day. Wholemeal is always a better option as it contains a higher fibre content.
Fruit and Vegetables

Fruit and Vegetables combined should make up another third of our diets. These provide us with antioxidants, which can reduce inflammation and protect joints. Look out for brightly coloured fruit and vegetables, which will be rich in these antioxidants. All these are low in calories and you can try including them in your diet in exciting ways. Smoothies, fruit salads, portable bags of celery and carrot sticks dipped in hummus for dipping. These are just a few ways of getting fruit and vegetables into your diet.
Protein

Lean cuts of meat, poultry, fish, nuts, chickpeas and lentils are all valuable sources of protein, vitamins and minerals--? especially iron and zinc. Oily fish such as salmon, mackerel, sardines, pilchards and anchovies, contain healthy fat, that can protect against heart disease and reduce symptoms of arthritis due to their high omega content. Soya products are a good source of protein for vegetarians.
Milk and Dairy

A rich source of calcium is essential for healthy bones and strong teeth. Milk, cheese and yoghurt are a good source of protein, magnesium, folic acid and vitamins. Adults should opt for low fat options of these products such as skimmed or semi-skimmed milk, which contain just as much calcium, iodine, protein and B vitamins. Whilst children should be given whole--?fat options to ensure a good source of energy.
Fatty and Sugary Foods

While fatty and sugary foods can provide us with energy they contain few nourishing nutrients. Where possible keep away from fizzy drinks, butter, chocolate and from other saturated fats. Oils and margarines made from corn or sunflower should be used to replace butter where possible as they are good of omega-3. Mono saturated fats like olive oil, flack seed oil and rape seed and sunflower oils should also be used as replacements and they've been shown to decrease arthritis inflammation.

Think of a balanced diet as an achievable aspect of better living and remember it doesn't have to be a chore. With the right planning and some good research you can incorporate this small change into you're lifestyle with ease.