Have you tried this GREAT ANTI-INFLAMMATORY? REDUCE & RELIEVE INFLAMMATION with this Recipe
Easy, Anti-Inflammatory Meal Picks For People Living With RA
When you have rheumatoid arthritis, low-effort, inflammation-fighting meals are ideal. If prepackaged dinners are part of your routine, opt for healthy options packed with ingredients that can help curb rheumatoid arthritis symptoms.
By Vanessa Caceres
Medically Reviewed by Sanjai Sinha, MD
Don't Miss This
Sign Up for OurLiving with Rheumatoid ArthritisNewsletter
Thanks for signing up!You might also like these other newsletters:
At the end of a long workday, the last thing you want to do is cook dinner. Ready-made meals provide a fast, easy alternative to slaving over the stove, but for people with rheumatoid arthritis (RA) who want foods with anti-inflammatory benefits, making good choices at the grocery store can be tricky.
How to Narrow Down the Entree Options
You’ll want to consider carefully what you’re eating. Read nutrition labels, and pay special attention to sodium percentages, calorie counts, and fat grams. A meal that has 5 percent of the recommended daily limit for sodium is generally considered “low-sodium,” while a meal with 20 percent is “high-sodium” and should be avoided. Also keep an eye on the calories in so-called healthy prepackaged meals. Finally, note the fat counts on the nutrition facts label and any oils in the list of ingredients. The Academy of Nutrition and Dietetics recommends choosing meals with zero grams of trans fat (on the nutrition facts label) and no partially hydrogenated oils listed in the ingredients.
The best prepackaged RA meals should include foods that make up the Mediterranean diet — heart-healthy olive oil, nuts like walnuts, fish, and lots of fruits and vegetables, says Ruth Frechman, RDN, certified personal trainer and author ofThe Food Is My Friend Diet. A Mediterranean diet can reduce inflammation as well as your risk for metabolic syndrome, a prediabetes condition, according to a review published in April 2013 in the journalDiabetes & Metabolism.
Prepackaged Meals: 5 RA-Friendly Choices
1. A Salmon-Based Frozen Meal A meal with 4 ounces of salmon will help you work in one of two recommended servings of fish per week — a guideline most of us don't come close to meeting, says Joy Dubost, PhD, RD, food scientist and former spokesperson for the Academy of Nutrition and Dietetics. Grilled or baked fish will help keep calories and fat down while providing omega-3s, which have inflammation-fighting properties.
2. Prewashed Salads A prewashed salad can help reduce the time you spend cleaning and cutting or chopping in the kitchen, which is a bonus if you have limited hand function, says Lona Sandon, PhD, RD, assistant professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, who also has rheumatoid arthritis. Customize your meal by sprinkling on healthy toppings, like nuts and berries, which can curb inflammation.
3. A Microwaveable Meal With Fish and Vegetables Certain brands of microwaveable meals, like Lean Cuisine and Healthy Choice, do a good job with sodium count and portion size, Dr. Sandon says. You’ll make an even more ideal choice if you can find a microwaveable meal that includes broccoli, which provides fiber, vitamin A, vitamin K, and even cholesterol-fighting compounds, says Scott Zashin, MD, clinical professor of medicine in the rheumatology division at the University of Texas Southwestern Medical School and attending physician at Texas Health Presbyterian Hospital in Dallas.
4. Vegetarian Chili Vegetarian chili is often full of beans and soy, which are protein-rich and high in nutrients, Dr. Dubost says. “You’ll get your caloric and nutrient needs as well as fiber,” she added.
5. An Asian-Inspired Meal With Garlic, Turmeric, or Green Herbs The spices and herbs included in many prepackaged Indian, Thai, and Chinese meals contain anti-inflammatory compounds, Dubost says. A study published in September 2014 in the journalToxicology and Industrial Healthrevealed that coriander, which is often used in Indian, Thai, and Chinese cooking, can reduce the chronic inflammation associated with RA. Your meal gets an A-plus if it incorporates heart-healthy nuts, like walnuts or almonds, both of which offer nutritious fats that Sandon points out work to reduce painful inflammation.
Video: GLUTEN FREE LOW CARB MEAL PREP - What I Eat for PCOS
They seem to be on the same page about the coming years, which is a positive sign
Carrie Fisher on What She Thought Would Make a Fantastic Obituary
More on Black Friday 2019
Beauty Treatments: DIY or See an Expert
Rod Rosenstein expected to be fired, but future now uncertain
The 8 Items That Will Help You Look a Little More Audrey Hepburn Every Day
Lady Gaga’s Shocking New Video Til It Happens To You’ Is Finally Making People Pay Attention To College Rape Issue
Turn Your Job Into One You Love
How to Become a Famous YouTube Superstar
6 Cheap, Natural, and Quick Chronic Pain Remedies
3 Ways to Pit a Cherry
How to Become an Educational Psychologist
10 Things Podiatrists Wish Everyone Knew About Their Feet
These Three Foster Children Received the Best Christmas Present Ever