Plan your meals weekly
Meal planning helps you avoid unhealthy choices and ensures that every dish includes anti-inflammatory ingredients. Simple meals like salmon salads, lentil soup, or oatmeal with berries can make a big difference.
Smarter kitchen makeovers
Small adjustments can promote joint health:
- Choose water or herbal teas instead of soft drinks.
- Bake or steam instead of frying
- Replace red meat with chicken, turkey, or fish.
- Use olive oil instead of refined oils
Balance the portions wisely
Meal size is just as important as food choice. Achieving a healthy weight reduces stress on the joints, especially the hips and knees.
An ideally balanced meal includes:
- 50% vegetables and fruits
- 25% lean protein
- 25% whole grains
