Eating Well - Part of the Recipe to Living Well with Arthritis
(NC)—If you are one of the nearly 4.5 million Canadians with arthritis, healthy eating can help you live better with this disease. The Arthritis Society has teamed up with the Dietitians of Canada to provide some tips to help improve your eating habits and keep you active so that you can continue to enjoy the things you love to do.
1. Tune in to moderation with portion sizes: use the portion sizes in Eating Well with Canada’s Food Guide (www.healthcanada.gc.ca/foodguide) to help you cut back without cutting out any of the food groups. When serving meals and dining out, choose smaller portions to prevent you from overeating. Over time, this approach will help you maintain a healthy body weight and avoid weight gain, thereby reducing stress on your joints.
2. Energize yourself with healthy eating to reduce the fatigue often experienced by people with arthritis. Eating the right variety of foods can help people with arthritis maintain the energy they require to continue doing the things they love.
3. Set manageable, healthy eating goals with no more than one or two new habits per month. You’ll be more successful in the long run if you make gradual changes. As an example, if you’re aiming to lose weight, try using smaller plates or try portioning foods away from the table to change your eating habits. Use EATracker at www.dietitians.ca/eatracker to assess your current intake and to set realistic goals.
4. Plan your meals in advance. Grocery shopping is much easier when you make a shopping list from a menu plan. Planning also supports your efforts to enjoy your favorite treats in moderation. What you eat regularly is what matters most to your overall health and weight management.
5. Avoid trying to make up for unhealthy eating habits with vitamins and minerals. Food is what gives you energy and nutrients. There are times, however, when supplements are needed to promote health. Consult a registered dietitian or your family doctor about your need for additional supplements.
6. Start your day with breakfast, eat balanced meals regularly and have healthy snacks in between. You should be eating every three to four hours and snacking wisely.
7. Listen to your body. Eat when you are hungry and stop before you get too full to help you from eating more food than you need and to prevent weight gain.
Eating well and staying active can help to decrease the risk of chronic diseases, such as arthritis. By incorporating these tips you will be able to maintain a healthy lifestyle and stay energized. For more healthy eating advice that you can trust, visit www.dietitians.ca and, for information about arthritis, go to www.arthritis.ca.
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