Rheumatoid Arthritis
Key Information
Important Nutrients
Vitamin AVitamin CVitamin DVitamin ECalciumCopperSeleniumZincOmega 3 fatty acids Most important foods: Cold water fishOlive oilWhole grainsYogurtFruits and vegetables Avoidances: Omega 6 fatty acidsSaturated fatDairyGluten (notably wheat)MeatAdverse food reactions
Important Foods
Cold water fishOlive oilWhole grainsYogurtFruits and vegetables Avoidances: Omega 6 fatty acidsSaturated fatDairyGluten (notably wheat)MeatAdverse food reactions
Avoidances
Omega 6 fatty acidsSaturated fatDairyGluten (notably wheat)MeatAdverse food reactions
Plan Details
Day 1
Breakfast
- 1 cup fruit salad:
- Perfect oatmeal
Snack
- Fruit salad with papaya seed dressing
Lunch
- Oyster & clam chowder
- Romaine & avocado salad
Dinner
- Cucumber seaweed salad
- 5 spice salmon
- 1 cup millet
- Simmered spinach
- Apple tart
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1886 |
| Calories from fat | 28% |
| Fiber | 50 g |
| Vitamin A - RE | 432% |
| Beta-carotene | 19180 mcg |
| Vitamin C | 548% |
| Vitamin D | 138% |
| Vitamin E | 161% |
| Calcium | 121% |
| Copper | 265% |
| Selenium | 229% |
| Zinc | 628% |
| Omega-3 fatty acids | 6.0 grams |
Day 2
Breakfast
- 1 cup fruit salad: blueberries and strawberries
- Italian tofu frittata
Snack
- ½ grapefruit
- ½ cup trail mix:
Lunch
- Black bean chili
- Warm quinoa salad
Dinner
- Sliced tomato salad
- Braised salmon with leeks
- Simmered kale
- Blackberry tart
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 2009 |
| Calories from fat | 38% |
| Fiber | 58.7 g |
| Vitamin A - RE | 426% |
| Beta-carotene | 19262 mcg |
| Vitamin C | 758% |
| Vitamin D | 85% |
| Vitamin E | 182% |
| Calcium | 106% |
| Copper | 145% |
| Selenium | 148% |
| Zinc | 117% |
| Omega-3 fatty acids | 4.8 grams |
Day 3
Breakfast
- 8 oz yogurt
- 1 tbsp blackstrap molasses
- ½ tsp fresh ginger
- 1 rice cake
- 1½ tbsp sunflower butter
Snack
- ½ medium papaya
- ¼ cup pumpkin seeds
Lunch
- 1 cup lentils1 cup brown rice sprinkled with 1 tbsp sesame seeds
- 1 small sweet potato
- Green salad:
- Dressing:
Dinner
- 6 oz shrimp and scallops with walnut pesto sauce (2 tbsp fresh basil, 1 tbsp chopped walnuts, 1 tbsp pine nuts, 2 tsp garlic, 1 tbsp olive oil)
- 1 cup quinoa with ¼ cup shitake mushrooms
- 2 cup healthy sautéed vegetables:
- ¾ cup turnip greens
- ¾ cup mustard greens
- ½ cup crimini mushrooms
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1983 |
| Calories from fat | 34.9% |
| Fiber | 44.8 g |
| Vitamin A - RE | 336% |
| Beta-carotene | 15170 mcg |
| Vitamin C | 273% |
| Vitamin D | 90% |
| Vitamin E | 177% |
| Calcium | 137% |
| Copper | 194% |
| Selenium | 372% |
| Zinc | 150% |
| Omega-3 fatty acids | 11.3 grams |
Day 4
Breakfast
- ½ cantaloupe
- Tofu Rancheros:
- ½ cup black beans
- ½ cup quinoa
Snack
- ½ cup trail mix:
- 1 medium banana
Lunch
- Tunafish salad:
- Pumpkin seed dressing: 1 tbsp olive oil, 2 tbsp yogurt, 2 tbsp ground pumpkin seeds, vinegar, fresh herbs
Dinner
- 4 oz turkey breast with glaze (1 tbsp molasses and 1 tsp miso)
- 1 cup cooked chard with 1 clove garlic with flax seed/lemon juice dressing
- ¾ cup millet
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1943 |
| Calories from fat | 38.0% |
| Fiber | 41.2 g |
| Vitamin A - RE | 206% |
| Beta-carotene | 9605 mcg |
| Vitamin C | 274% |
| Vitamin D | 86% |
| Vitamin E | 163% |
| Calcium | 108% |
| Copper 265% | 136% |
| Selenium | 280% |
| Zinc | 116% |
| Omega-3 fatty acids | 10.6 grams |