Nourishing Your Body: Healthy Eating Tips for People Living with AiArthritis Diseases

Foods to Order In:

• Grilled Salmon with Vegetables: Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties. Pair it with a side of steamed or roasted vegetables for a nutritious meal.
• Quinoa Salad with Mixed Greens: Quinoa is a great source of protein and fiber, and mixed greens provide essential vitamins and antioxidants. Look for salads with a variety of colorful vegetables.
• Chicken and Vegetable Stir-Fry: Opt for a stir-fry with lean chicken and a mix of vegetables like broccoli, bell peppers, and snap peas. This dish is packed with nutrients and low in unhealthy fats.
• Lentil Soup: Lentils are high in protein and fiber, making them a great choice for sustained energy. A hearty lentil soup with vegetables can be both comforting and nutritious.
• Avocado and Tomato Sandwich: Avocados provide healthy fats, while tomatoes are rich in antioxidants. Choose whole grain bread for added fiber and nutrients.

Foods to Grab from Your Kitchen:

These foods are not only nutritious but also easy to prepare or order in, making them ideal choices when you're dealing with pain and fatigue.

• Fresh Fruit: Berries, oranges, and apples are easy to grab and packed with vitamins and antioxidants that can help reduce inflammation.
• Nuts and Seeds: Almonds, walnuts, and chia seeds are great sources of healthy fats and protein. They can provide a quick energy boost and help manage inflammation.
• Greek Yogurt: Plain Greek yogurt is high in protein and probiotics. Add some fresh fruit or a drizzle of honey for a delicious and nutritious snack.
• Vegetable Sticks with Hummus: Carrot and celery sticks paired with hummus make for a crunchy and satisfying snack that's rich in fiber and healthy fats.
• Oatmeal: A bowl of oatmeal topped with nuts, seeds, and fresh fruit can provide sustained energy and help reduce inflammation.

Five Anti-Inflammatory Freezer Meals

Meal prepping can be a lifesaver on tough days. Here are five anti-inflammatory meals you can prepare in advance and store in your freezer:

Turkey and Vegetable Chili:

• Ingredients: Ground turkey, bell peppers, onions, tomatoes, black beans, kidney beans, corn, chili powder, cumin, garlic, olive oil.
• Instructions: Sauté the turkey with onions and garlic. Add the vegetables, beans, and seasonings. Simmer until fully cooked. Portion into freezer-safe containers and freeze. Reheat as needed.
• Benefits: Packed with lean protein, fiber, and anti-inflammatory spices.

Lentil and Vegetable Stew:

• Ingredients: Green or brown lentils, carrots, celery, tomatoes, spinach, garlic, vegetable broth, olive oil, thyme, bay leaves, turmeric.
• Instructions: Sauté the garlic, carrots, and celery in olive oil. Add the lentils, tomatoes, vegetable broth, and seasonings. Simmer until lentils are tender. Stir in spinach. Portion into containers and freeze. Reheat as needed.
• Benefits: High in fiber, protein, and anti-inflammatory nutrients.

Quinoa and Black Bean Stuffed Peppers:

• Ingredients: Bell peppers, quinoa, black beans, corn, tomatoes, onions, garlic, cumin, chili powder, olive oil.
• Instructions: Cook quinoa and mix with black beans, corn, tomatoes, onions, garlic, and seasonings. Stuff the mixture into halved bell peppers. Bake until peppers are tender. Cool and freeze in containers. Reheat as needed.
• Benefits: Rich in plant-based protein, fiber, and antioxidants.

Baked Salmon with Sweet Potatoes and Broccoli:

• Ingredients: Salmon fillets, sweet potatoes, broccoli, olive oil, lemon juice, garlic, thyme.
• Instructions: Season salmon fillets with lemon juice, garlic, and thyme. Arrange on a baking sheet with sweet potato cubes and broccoli florets. Drizzle with olive oil. Bake until salmon is cooked and vegetables are tender. Cool and freeze in containers. Reheat as needed.
• Benefits: High in omega-3 fatty acids, fiber, and vitamins.

Chickpea and Spinach Curry:

• Ingredients: Chickpeas, spinach, tomatoes, onions, garlic, ginger, coconut milk, curry powder, turmeric, olive oil.
• Instructions: Sauté onions, garlic, and ginger in olive oil. Add chickpeas, tomatoes, coconut milk, and spices. Simmer until flavors meld. Stir in spinach until wilted. Portion into containers and freeze. Reheat as needed.
• Benefits: Rich in protein, fiber, and anti-inflammatory spices.

Tips for Freezer Meal Prep:

• Label and Date: Clearly label each container with the meal name and date to keep track of freshness.
• Portion Control: Divide meals into individual portions for easy reheating.
• Storage: Use freezer-safe containers or bags to prevent freezer burn.
• Reheating: Thaw meals in the fridge overnight or reheat directly from the freezer in the microwave or on the stovetop.

Stock Up On Healthy Ingredients:

Keeping your pantry stocked with healthy, quick, and easy-to-grab foods is a great way to ensure you always have nutritious options on hand. Here are some staples you might consider:

Whole Grains:

• Oats: Perfect for a quick breakfast or snack, and you can easily add fruits, nuts, or seeds.
• Quinoa: Cooks quickly and can be used in salads, as a side dish, or as a base for bowls.
• Brown Rice: A versatile grain that can be paired with veggies, proteins, or used in stir-fries.
• Whole Grain Pasta: A healthier alternative to regular pasta, it provides more fiber and nutrients.

Canned or Packaged Goods:

• Canned Beans (e.g., black beans, chickpeas, kidney beans): Great sources of protein and fiber, perfect for salads, soups, or stews.
• Canned Tuna or Salmon: High in protein and omega-3 fatty acids, can be used in salads, sandwiches, or casseroles.
• Canned Tomatoes: Useful for making quick sauces, soups, or adding to stews.
• Nut Butters (e.g., almond butter, peanut butter): Great for quick snacks on whole grain bread, fruits, or as a dip for veggies.

Nuts and Seeds:

• Almonds, Walnuts, Chia Seeds, Flaxseeds: High in healthy fats and protein, perfect for adding to yogurt, oatmeal, or salads.

Snacks:

• Whole Grain Crackers: Pair with cheese, hummus, or nut butter for a quick snack.
• Dried Fruits (e.g., raisins, apricots, cranberries): Natural sources of sweetness and fiber, great for a quick energy boost.

Cooking Essentials:

• Olive Oil or Coconut Oil: Healthy fats for cooking and dressing salads.
• Spices and Herbs (e.g., turmeric, ginger, garlic, basil, rosemary): Enhance the flavor of your dishes while providing health benefits.

Beverages:

• Green Tea: Packed with antioxidants and can be enjoyed hot or cold.
• Herbal Teas: Offer a variety of flavors and health benefits without caffeine.

Cooking with autoimmune and autoinflammatory arthritis can be especially difficult due to the pain, fatigue, and cognitive dysfunction associated with these conditions. Preparing meals requires physical effort, which can be challenging when dealing with joint pain and stiffness. Fatigue can make it hard to find the energy to cook, and cognitive dysfunction, often referred to as "brain fog," can impact the ability to follow recipes and make decisions in the kitchen. Despite these challenges, making nutritious food choices is crucial for managing symptoms and improving quality of life. By focusing on easy-to-prepare meals and utilizing meal prep strategies, it is possible to maintain a healthy diet even on the toughest days.