Preparing meals with arthritis doesn’t have to be overwhelming. By planning ahead, using joint-friendly tools, and embracing simple recipes, you can create nutritious meals while minimising strain on your body. Remember, the goal is to make cooking enjoyable and manageable so that it supports your overall health and wellbeing.
Nutrition
Following last March’s Chill and Chat, we explored the evidence showing that a healthy, balanced diet rich in anti-inflammatory foods can help manage arthritis symptoms, reduce the risk of long-term complications, and enhance overall quality of life. To incorporate more anti-inflammatory foods into your diet, focus on adding these nutrient-rich options to your meals
Fruits & Vegetables:
- The more colourful plant foods you include in your meals, the greater the variety of antioxidants, vitamins, and minerals you’ll get to support overall health and help reduce inflammation
- Leafy greens like spinach and kale provide calcium and vitamin K important for bone health
- Berries are rich in vitamin C and anti-inflammatory compounds
- Sweet potatoes are a great source of fibre and beta-carotene, beneficial for your gut microbiome and immune system
- Avocado is rich in healthy fat, vitamin E, and antioxidants for joint health.
Healthy Fats:
- Olive oil contains monounsaturated fats and polyphenols that may help fight inflammation. Try swapping your vegetable oil for extra virgin olive oil for maximum benefit. Look out for the EVOO certified brands.
- Fatty fish is a rich source of omega-3 fatty acids, which have powerful anti-inflammatory properties that can help reduce joint stiffness and swelling. To maximise the benefits, aim for at least two servings of oily fish, such as salmon, mackerel, sardines, or trout, each week
- Nuts and seeds are packed with healthy fat, protein, fibre, vitamins and minerals. Adding a handful of nuts and seeds to your daily routine (whether in smoothies, salads, yogurt, or as a snack) is a simple and delicious way to boost your health!
Whole Grains:
- Swap refined grains for whole grains like quinoa, brown rice, or oats
- Opt for wholegrain or wholemeal versions of bread and cereal foods where possible. Wholegrain or wholemeal versions of breads, wraps, crumpets, English muffins, pasta, noodles and flours are now often readily available.
- Whole grains are a rich source of fibre, which has an important role for gut health and may have a role in helping reduce levels of C-reactive protein (CRP), a marker of inflammation in the body.
Recipes to Try
https://www.arthritisnsw.org.au/anti-inflammatory-diet-made-easy/
https://www.medicalnewstoday.com/articles/322897
Meal Preparation Tips
1. Plan Ahead to Save Time & Energy
Meal planning is key to reducing the stress of daily cooking. By organising your meals in advance, you can avoid last-minute scrambling and ensure that you have arthritis-friendly meals ready to go.
- Batch Cooking: Prepare large portions of meals, such as soups, stews, or casseroles, and store them in individual containers for easy reheating throughout the week. Stock up on homemade freezer meals as a back-up for days you don’t want to or can’t cook.
- Prep Ingredients in Advance: On days when you feel good, wash, chop, and portion out ingredients so they’re ready to use when it’s time to cook.
- Meal Prep Within Your Schedule: The days when you feel better, take advantage of those days and prepare more meals and snacks. Some days you’ll be able to prepare more than others, and that’s okay.
2. Invest in Arthritis Friendly Kitchen Tools
The right tools can make a big difference in easing strain on your hands and joints while cooking. Consider adding these helpful gadgets to your kitchen:
- Electric Gadgets: Use an electric can opener, food processor, or blender to reduce the need for manual chopping and stirring.
- Ergonomic Utensils: Opt for utensils with padded, wide, or non-slip handles to reduce strain on your fingers and wrists.
- Lightweight Cookware: Choose lightweight pots and pans to minimise the effort needed to lift and manoeuvre them.
- Jars and Bottle Openers: Use rubber grips or specialised tools to make opening jars and bottles easier.
For more information on Arthritis Friendly Kitchen Tools, check out Independent Living Centres Website.
3. Choose Easy-to-Prepare Recipes
Simplify your meals by selecting recipes with minimal prep time and easy-to-follow steps. Here are some ideas:
- One-Pot Meals: Dishes like stir-fries, soups, or pasta can be cooked in a single pot or pan, minimising clean-up.
- Sheet Pan Dinners: Roast vegetables, chicken, or fish on a sheet pan for a balanced, hands-off meal.
- Slow Cooker or Instant Pot: Let these appliances do the work for you. Simply add the ingredients and let them cook while you focus on other tasks.
- Pre-Chopped Ingredients: Purchase pre-chopped vegetables, fruits, shredded cheese, or peeled garlic to save time and effort. Frozen vegetables and fruits can have just as many nutrients as fresh.
Try these quick, nourishing and delicious recipe creators on Instagram
4. Create an Ergonomic Kitchen Space
To minimise strain on your joints while cooking, make your life easier with an ergonomic space:
- Sit While Preparing: Use a high stool or chair at your kitchen counter to reduce the strain of standing for long periods. If using a stool isn’t an option, consider sitting at the dining table on a regular chair to complete your food preparation.
- Organise your Kitchen: Store frequently used items in an easy to access position to reach without bending over or rummaging through the pantry
- Slide Instead of Lift: Slide heavy items like pots or pans across the counter instead of lifting them.
- Rest When Needed: Take breaks between steps to prevent overexertion. Pacing yourself means listening to your body and pausing when necessary. This approach can help reduce discomfort and fatigue, making the cooking process more enjoyable and manageable.
