Osteoarthritis diet

The aim of the diet for osteoarthritis is to minimise
inflammation in the joints, provide adequate nutrients for the
repair of the connective tissue, control weight if necessary and
minimise intake of foods known to aggravate the Arthritis.

DIET SHOULD BE HIGH IN

• Omega-3 fatty acids help reduce inflammation when consumed
  regularly over a few months. Good sources include oily fish such as
  salmon, tuna, mackerel and mullet. 
• Vitamin C aids in connective tissue repair. Good sources of
  vitamin C are citrus fruit, melons, kiwi fruit, pawpaw, pineapple,
  strawberries and green leafy vegetables .
• Silicon is important in bone formation. Good sources are
  wholegrain cereals, oats, barley and root vegetables.
• Vitamin E has been tested in clincial trials and results
  suggest that this vitamin may be helpful in both the treatment
  (pain relief, increased joint mobility) and prevention of
  osteoarthritis. Good sources include fish, nuts and seeds, dark
  green leafy vegetables, almonds, egg yolks, nuts, sunflower, corn
  and safflower oil and wheat germ.
• Copper is a trace mineral that plays an important role in the
  health of articular cartilage. Food sources include oysters, crab,
  almonds, beans, prunes, lamb, pork, mushrooms and whole
  grains.
• Zinc plays an important role in the health of articular
  cartilage. Food sources include oysters, herrings, beef, liver,
  sunflower and pumpkin seeds, yeast and whole grains.

DIET SHOULD BE LOW IN

• Limiting the intake of saturated fats may help to impair the
  inflammation process in the body which has been linked to
  arthritis, heart disease and diabetes. Saturated fats will also
  contribute to obesity, increasing the workload on joints. Reduce
  intake of fatty meats, fried foods, pastries, commercial biscuits,
  cakes, chocolate, snack foods and full cream dairy
  foods. 
• Trigger foods known to affect your condition. Common food
  sensitivities which aggravate arthritis include gluten, dairy
  products, preservatives and acidic fruits.

BREAKFAST

1. 1 glass of water with 1/2 fresh lemon squeezed into it.
2. Half to one cup of rolled oats porridge with stewed fruits and
   low fat milk OR
3. Two slices wholegrain toast (no butter) with one boiled or
   poached egg or sardines,
4. One serve of fruit – pawpaw, banana, prunes or melon.

MORNING TEA

1. Rice cakes with low fat nut spread OR
2. Handful of sunflower or pumpkin seeds, almonds or cashews.
3. Drink plenty of water.

LUNCH

1. 2 egg omelette with tuna or salmon OR
2. Vegetable and barley soup
3. Plenty of water.
4. 1 serve fruit or 1 glass fruit juice.

AFTERNOON TEA

1. Carrot and celery sticks with hoummous or fresh low fat
   dip.
2. 1 apple or banana.
3. Fresh carrot or tomato juice.

DINNER

1. As an appetiser, half a dozen fresh oysters topped with
   wholegrain breadcrumbs and lightly cooked.
2. 1 piece of skinless chicken, lean veal, pork, or lean red meat
   OR
3. 1 piece of tuna, salmon, or mackerel grilled in sunflower
   oil.
4. 1 baked potato, with one serve of carrot, pumpkin or corn and
   plenty of fresh green vegetables or salad.
5. Low fat yoghurt with apple sauce or fresh fruit.

REMEMBER

1. Use olive, sunflower and fish oils which are high in essential
   fatty acids and lower in saturated fats than other oils.
2. Alternatively, substitute meat or vegetable stock for oil when
   sauteing or frying foods.
3. Identify specific food triggers and avoid them.
4. Drink plenty of water.

ORGANISATIONS & SUPPORT GROUPS

See the Arthritis Foundation of Australia topic on the
Healthpoint.