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Osteoarthritis Diet and Supplements
The basic food groups remain same for a balanced diet after the age of 2 years. I have added three pseudo groups to the 2005 Food Pyramids: Fluids, Sugars, and Supplements to emphasize certain aspects of needed nutrition.
For vegetarians, fasting for a week helps improve rheumatoid arthritis. However, it quickly returns as you go back to normal food intake. So, it really is not a solution.
Grains 6 ounce per day
Do list
Whole grain Naan made with yeast
Whole grain Roti
Jowar, Bajra, Barley (Jau), Oats
Whole grain slicing bread fortified with Calcium and vitamin D.
Brown Rice
Avoid list
Products made with refined flour (All Purpose flour, cake flour, pastry flour, Maida).
White rice.
Vegetables: 2 to 3 cups per day
Do list
Choose vegetables for high Vitamin C. Vitamin C, may lower risk of developing inflammatory
Select vegetables by color
Purple (Cabbage, Beet root), Red (Tomatoes), Green (Spinach, Mustard greens, Broccoli, Okra), Orange (Butternut, sweet potatoes, carrots)
Avoid list
Minimize white potatoes
NOTE
Some rheumatoid sufferers may be have to give up nightshade vegetables for their sensitivity: Potatoes, Tomatoes, Peppers, and Eggplant.
Fruits: 1½ to 2cups per day
Do list
Choose fruits for high Vitamin C and antioxidants. Vitamin C, may lower risk of developing inflammatory
Fruits are a good source of fiber, and many anti oxidants.
Choose fruits by colors starting with Blue Purple, Red, Green, Orange
Blueberries, Blackberries, Plums, Cherries, Apples, Avocado, Oranges, Papaya, Mango
In India, you may choose: Purple Guava, Phalsa, Jamun
Avoid List
Avoid fruit juices as they have little or no fiber. If you must, choose juice fortified with calcium and vitamin D.
Dairy: 3 cups per day
Consume low fat or no fat dairy products fortified with Vitamin D per day.
Use low or reduced fat dairy products (e.g. yogurt, low-fat cheese).
Chach
Proteins (Meats and dried beans) 5 ounce to 5½ ounce equivalent of meat
Meats
Reduce red meats (Lamb, Mutton, Beef, Pork). If you must, select lean cuts
Chicken, Turkey
Skinless
Fish
Fatty fish: Salmon, Halibut, Sardines, Herring, Tuna
Choose lean cuts of meat.
Choose fish and poultry more often.
Dried beans
They also have fiber for digestive track and Calcium for bones. Examples are Chickpeas, Red Kidney beans, Moong beans, Black Matpe (Urad)
Nuts
Nuts have fats. Your fat intake allowance should be reduced by the amount of fat in the nuts.
Pistachios (High in Omega 3 fatty acids), Almonds (Highest in Vitamin E)
Walnuts (Highest in Omega 3 fatty acids), Pecans
Seeds
Flax seeds top this list for their omega 3 and fiber. Flax seeds may be sprinkled over a bowl of cereal, added in Atta to Make Roti. Sesame and Pumpkin seeds are also acceptable.
Fats and Oils About 2 Tablespoon per day
Avoid list
Transfats: Vanaspati, Dalda, Hard margarine.
Limited Use
Saturated Ghee, Butter, Lard, Coconut oil
Acceptable List
Olive oil, Corn oil, Peanut oil, Soy oil
Soft margarines based on olive oil, or Soya oil
Preferred List
Canola
Mustard
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Fluids: 8 Cups per day
Fluids are not stated as a separate group by USDA. Fluid intake should be about eight cups (8oz each) per day. It should include following.
Coffee or tea 2 to 3 cups per day. (Liver)
Milk (fortified with Vitamin D) or Yogurt: 2 to 3 cups per day (Bones)
Red wine: One 4oz glass per day is optional.
Sweeteners
Avoid
Sugar, artificial sweeteners
Acceptable
Honey, Splenda
Preferred
Use dried fruits such as dates, raisins
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Supplements
Vitamin D and Calcium Supplement
600 mg of Calcium and 600 IU of Vitamin D, twice a day
Reduce intake of Calcium inhibitors: Red meats, Dairy, Eggs, and Chicken, Alcohol, Coffee, Refined sugar, Too much salt
Omega 3 (DHA, EPA 240 mg each) or Fish Oil
Do NOT use Fish liver oils
Glucosamine and Chondroitin
These supplements may also help in rebuilding cartilage.
Vitamin C, Vitamin E
These supplements are not needed. Proper fruits, vegetables, and nuts will be sufficient.