Osteoarthritis

Description

Most important nutrients: Beta-carotene, Vitamin C, Vitamin D, Vitamin E, Niacin, Omega 3 fatty acids, Boron Most important foods: Fish, Ginger Avoidances:

Osteoarthritis - Day 1

Breakfast

Snack

  • 8 fl oz plain yogurt
  • 1 tbsp flax seed
  • 1 tbsp walnuts
  • 1 tbsp dried figs
  • ½ tsp ginger

Lunch

Dinner

Nutritional Profile

Calories1874
Calories from fat35%
Fiber40 g
Vitamin A-RE362%
Beta-carotene15514 mcg
Vitamin C380%
Vitamin D122%
Vitamin E117%
Niacin255%
Boron1.5 mcg
Omega 3 EFA4.1 grams

Osteoarthritis - Day 2

Breakfast

  • Perfect oatmeal
  • 1 cup fruit salad:
    • papaya
    • blueberries
    • sprinkled with grated fresh ginger

Snack

  • Rice cake
  • 1 tbsp sunflower seed butter
  • Small pear

Lunch

Dinner

Nutritional Profile

Calories1810
Calories from fat34%
Fiber44 g
Vitamin A-RE308%
Beta-carotene13886 mcg
Vitamin C487%
Vitamin D168%
Vitamin E122%
Niacin100%
Boron2.8 mcg
Omega 3 EFA6.3 grams

Osteoarthritis - Day 3

Breakfast

  • 1½ cup fruit salad:
    • cantaloupe
    • strawberries
    • papaya
    • sprinkled with fresh grated ginger
  • 8 oz yogurt
  • 1 tbsp flax seeds
  • Whole wheat toast
  • 1½ tbsp almond butter

Snack

  • Banana
  • ½ cup trail mix:
    • sunflower seeds
    • pumpkin seeds
    • raisins

Lunch

  • Tuna salad:
    • 1 cup romaine
    • ½ cup collard greens
    • ½ cup turnip greens
    • ¼ cup navy beans
    • ¼ cup sliced fennel
    • ¼ cup pear
    • 1/8 cup onions
    • Small can tunafish packed in water
  • Dressing:
    • 1 tbsp flax seed oil
    • ½ tsp turmeric
    • ½ tsp cumin
    • 2 rye crackers

Dinner

  • 4 oz roasted turkey breast
  • 1 cup quinoa
  • 1 cup winter squash puree
  • 6 asparagus spears with 1 tbsp sesame seeds

Nutritional Profile

Calories1888
Calories from fat33%
Fiber41 g
Vitamin A-RE114%
Beta-carotene5050 mcg
Vitamin C275%
Vitamin D89%
Vitamin E164%
Niacin228%
Boron.08 mcg
Omega 3 EFA10.46 grams

Osteoarthritis - Day 4

Breakfast

  • Breakfast shake:
    • 1 cup soymilk
    • 4 oz yogurt
    • ½ cup blueberries
    • ½ frozen banana
    • 1 tbsp flax seeds
    • ½ tbsp flaxseed oil
  • 1 rice cake
  • 1 tbsp sunflower butter

Snack

  • Fruit salad:
    • 2 kiwifruit
    • ¼ cup raspberries

Lunch

  • 3 oz baked marinated tempeh
  • 1 cup brown rice
  • 2 cups healthy sautéed veggies:
    • chard
    • broccoli
    • collards with 1 tsp garlic
  • Dressing:
    • 1 tbsp olive oil
    • 1 tbsp sesame seeds
    • 1 tsp ground ginger
    • 1/8 tsp cayenne pepper

Dinner

  • 6 oz halibut
    • topped with 4 shrimp
    • ½ cup pineapple-papaya salsa
  • ¾ cup barley
  • 1 cup brussel sprouts
  • 1 small sweet potato with 1 tbsp sliced almonds

Nutritional Profile

Calories1998
Calories from fat30%
Fiber49 g
Vitamin A-RE327%
Beta-carotene14838 mcg
Vitamin C500%
Vitamin D51%
Vitamin E167%
Niacin200%
Boron--- mcg
Omega 3 EFA7.34 grams
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