A diet rich in whole foods, such as fruits, vegetables, fish, nuts, and beans, offers numerous health benefits and can significantly impact disease management, including fighting arthritis and joint pain. Emphasizing whole foods over processed options and reducing saturated fat intake can fuel the body with nutrients that promote healing and overall well-being. This type of diet is associated with lower blood pressure, reduced risk of heart disease, and protection against chronic conditions. Additionally, it can help fight inflammation, support weight loss, and alleviate symptoms of arthritis. By choosing natural, nutrient-dense foods, individuals can enhance their health and potentially reduce the activity of various diseases, including those that affect the joints.
Key Foods
| Food | How much | Best Sources |
| Fish | 2x/ week | Salmon, tuna, sardines, herring, anchovies, scallops and other cold-water fish. Alternative: 600 to 1,000 mg of fish oil daily |
| Nuts & Seeds | 1.5 ounces daily | Walnuts, pine nuts, pistachios and almonds |
| Fruits & Vegetables | 9 + servings daily (one serving equals one cup of fruits or veggies or two cups of leafy greens) | Colorful fruits and veggies — the darker or more brilliant the color, the more antioxidants it has. Good ones include blueberries, cherries, spinach, kale and broccoli. |
| Olive Oil | 2-3 tablespoons daily | Extra virgin olive oil. Avocado oil, safflower oil, and walnut oil are also good sources of heart healthy fats. |
| Beans | 1 cup, 2x/ week | Small red beans, red kidney beans and pinto beans. |
| Whole Grains | 3 dry ounces/ day½ cup cooked grains1 slice whole wheat bread | Foods made with the entire grain kernel i.e. whole-wheat flour, oatmeal, bulgur, brown rice, and quinoa. |
| Nightshade Vegetables | Pros – disease-fighting foods, arthritis symptom relief Cons – contains a chemical (solanine) that may cause arthritis pain flare ups in some | eggplant, tomatoes, red bell peppers and potatoes. You may need to test to see how your body responds to these foods. |
Strawberry Chicken Salad with Mint & Goat Cheese
Check out this delicious recipe that uses healthy foods to create an ideal meal for reducing arthritis and joint pain.
Eatingwell.com
Prep Time: 40 mins | Total Time: 40 mins | Servings: 4
Nutrition Facts: Serving Size 2-1/2 cups, protein 30g, carbohydrate 17g, total fat 29g, calories: 442
INGREDIENTS
1 pound chicken cutlets
6 tablespoons olive oil, divided
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided
3 tablespoons white-wine vinegar
1 tablespoon minced shallot
1½ teaspoons honey
1 cup fresh mint leaves, divided, plus more for garnish
10 cups mixed salad greens (about 8 oz.)
2½ cups strawberries, sliced
4 ounces sugar snap peas, trimmed and thinly sliced
2 ounces goat cheese, crumbled (½ cup)
¼ cup sliced almonds, toasted
INSTRUCTIONS
Preheat grill to medium-high. (No grill? See Tip.) Brush chicken with 1 tablespoon oil and sprinkle with ¼ teaspoon each salt and pepper. Grill, turning once, until an instant-read thermometer inserted in the thickest part registers 165°F, 2 to 3 minutes per side. When cool enough to handle, slice the chicken.
Meanwhile, whisk vinegar, shallot, honey, and the remaining 5 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper in a large bowl. Finely chop ¼ cup mint; add to the dressing in the bowl, whisking to combine. Reserve 2 tablespoons of the dressing.
Tear or coarsely chop the remaining ¾ cup mint leaves; add to the bowl along with mixed greens. Toss gently to combine. Divide the salad among 4 dinner bowls. Combine the chicken and the reserved 2 tablespoons dressing in the large bowl; stir to coat. Divide the chicken, strawberries, snap peas, goat cheese and almonds among the 4 bowls. Garnish with more mint, if desired.
PRO TIPS
No grill? Preheat broiler to high. Prepare chicken as directed in Step 1 and broil on a large baking sheet 3 to 4 inches from the heat source, flipping once, until it reaches an internal temperature of 165°F, 4 to 6 minutes per side.
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