A person’s diet must be both well balanced and nutritious to maintain energy stores and keep muscles functioning well enough to protect the joints. Ideally, the number of calories you consume each day is adequate to maintain your healthy weight—neither too many to add unwanted pounds nor too few to make you lose weight when you don’t want to. A nutritionally balanced diet is one that consists of a variety of foods from each of the four basic food groups: meat, fish, and poultry; dairy; fruits and vegetables; and breads and cereals. When planning your diet, remember that balance is the key. Favorite but “forbidden” foods may be eaten very occasionally and in moderation – if your doctor agrees.
Meat, fish, and poultry. Two servings daily from this group will provide adequate protein, iron, В vitamins, and trace minerals. One serving weighs 2 to 3 ounces. (More than 7 ounces of meat per day adds unnecessary calories with no nutritional benefit.)
Select low-fat products as often as possible. Examples include white fish (best), tuna (water packed), swordfish, poultry, and chicken (without skin). Products from this group that are considered medium fat are lean ham, lamb, lean red meat, lean ground beef, lamb, and smoked fish. High-fat products include most red meat, pork, luncheon meats, sausage, and pate.
Buy lean meat and trim any visible fat, and limit egg yolks to no more than three per week, including the eggs in baked goods.
Dairy. A daily minimum of two or three servings from this group is recommended to provide adequate calcium intake for most healthy adults. One serving consists of 1 cup of milk or yogurt or 1 ounce of cheese. People with RA, particularly women with RA, are at increased risk for osteoporosis, and therefore it is a good idea for them to consume four servings of dairy products each day if possible. If you have lactose intolerance or prefer not to eat so many servings of dairy products, ask your physician to recommend calcium supplements.
Focus on low-fat and nonfat dairy products to decrease your cholesterol intake. (Milk, cottage cheese, ice milk, yogurt, and cheese made from skim milk are available in low-fat varieties.)
Fruits and vegetables. This group of foods is high in fiber, carbohydrates, and vitamins A and C. Five or more daily servings are recommended. Select a variety to ensure adequate vitamin intake. Citrus fruits, berries, tomatoes, and green peppers are good sources of vitamin C. Yellow and dark-green leafy vegetables are high in vitamin A.
If weight maintenance is a concern, choose foods from this group to snack on. Vegetables and fruits with a high water content (less starch per ounce) and low amounts of sugar (lettuce, celery, tomato, lemon, and melon, for example) have fewer calories than those with less water and more sweetness (bananas, avocado, corn, and winter squash). In general, vegetables have fewer calories than fruits.
Fresh or frozen fruits and vegetables are preferable to canned. If canned fruits are desired, select those canned in juice, not syrup. Canned vegetables often have a high salt content and should generally be avoided.
Breads, cereals, pasta, rice. Six or more servings are recommended daily as a good source of dietary fiber, В vitamins, iron, and minerals.
Healthy baked goods include whole-grain or enriched breads, pasta, rice, and whole-grain cereals (watch for sugar content), dinner rolls, English muffins, and pancakes (top with fresh fruit). Avoid baked goods that are high in fat or sugars (doughnuts, pie crust, pastries, many crackers, and cookies).
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ARTHRITIS