rheumatoid arthritis nutrition tool-kit...• plant-based milk alternative yogurts (almond, soy,...

nutritiontool-kit

Rheumatoid Arthritis

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com

flare-friendly shopping listRheumatoid Arthritis

Navigating the grocery aisles may seem overwhelming, especially during a flare, but we’re here to help!

Below you’ll find some flare-friendly foods, no matter what section you’re shopping in.

High FODMAP Contains Gluten Nightshade

*May contain FODMAPS and gluten depending on the type of grain

Produce Produce

–––– Fruits ––––

Apples Lemon

Apricots Lime

Avocado Mango

Bananas Oranges

Blackberries Peaches

Blueberries Pears

Cantaloupe Pineapple

Cherries Plums

Dates Pomegranates

Figs Raspberries

Grapes Strawberries

Honeydew Watermelon

Kiwi

–––– Vegetables ––––

Artichoke Green peas

Arugula Jicama

Asparagus Lettuce greens

Beets Mushrooms

Bell peppers Onion

Broccoli Peppers

Broccoli rabe Potato

Brussels sprouts Pumpkin

Butternut squash Radish

Carrots Spinach

Cauliflower Summer squash

Cucumber Sweet corn

Eggplant Sweet potato

Garlic Swiss chard

Green beans Tomato

Green onion Zucchini

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Kefir

Low-fat yogurt or Greek yogurt

Low-fat or fat-free milk

Cottage cheese

Low-fat cheese

Dairy-free milk alternatives (soy, rice, coconut, almond, etc.)

Dairy-free yogurt alternatives (soy, rice, coconut, almond, etc.)

Canned beans

Canned fruit packed in water

Canned salmon

Canned tuna

Canned vegetables without added salt

100% juice bars

Frozen fish fillets

Frozen fruit without added sugar

Frozen vegetables without added salt or sauces

Beans and lentils

Eggs

Firm tofu

Lean beef

Lean pork

Nut butters

Omega-3 rich fish (herring, mackerel, trout, tuna, salmon)

Seafood (shrimp, scallops, mussels, etc.)

White meat poultry (turkey, chicken)

Brown rice

Old-fashioned oatmeal

Polenta

Sprouted grains* - may contain gluten

Whole grain bread* - may contain gluten

Whole grain cereal* - may contain gluten

Whole grains (bulgur, barley, quinoa, farro,

spelt, etc.)* - may contain gluten

Whole wheat pasta* – contains gluten

Dairy

Canned Foods

Frozen Foods

Lean Protein

Grains & Starches






Almonds

Avocado oil

Canola oil

Cashews

Chia seeds

Extra-virgin olive oil

Flax seeds

Grape seed oil

Nut butters

Olives

Peanuts

Pine nuts

Pumpkin seeds

Sunflower seeds

Walnuts

Coffee

Green tea

Orange juice

Sparkling water

Water

Nuts, Oils, and Seeds Beverages



foods to stock your pantryRheumatoid Arthritis

It can be exhausting and painful to go grocery shopping during an RA flare. When you’re feeling well, stock the

pantry with healthy, shelf-stable foods, like the ones below, so you’ll be prepared if a flare suddenly hits.

Bean-Based Pastas Whole Grain Bread, Crackers

Brown Rice Whole Grain Pastas

Old Fashioned Oatmeal Quinoa

Popcorn Polenta

Whole Grain Breakfast Cereals (Cheerios®, Kashi® cereals,

Quaker Oats®, Cascadian Farms® cereals)

Gluten-Free Products, if Gluten Intolerant

Basil Garlic Powder* Parsley

Bay Leaves Ginger* Rosemary

Chili Pepper* Italian Seasoning Thyme

Cinnamon* Onion Powder Turmeric*

Cumin* Oregano

Applesauce

Canned Fruit (packed in 100% juice or water)

Dried Fruit or Fruit Leathers

Fruit Cups (packed in 100% juice or water)

Canned, Reduced-Sodium Vegetables

Dehydrated Vegetable Snacks

Onions

Potatoes

Grains Dry Herbs & Spices (Anti-Inflammatory*)

Fruits

Vegetables

Canned Beans Nuts

Chicken (cans or pouches) Salmon (cans or pouches)

Jerky Seeds

Nut and Seed Butters Tuna Fish (cans or pouches)

Protein

100% Fruit Juice Coffee

Water Tea

Low-Sodium Vegetable Juice

Low-Sugar Sports Drinks

Shelf Stable Milk or Milk Alternatives

Stock (Chicken, Vegetable, Beef)

Beverages

Avocado Oil Extra-Virgin Olive Oil

Canola Oil Grape Seed Oil

Oils



eat this, not thatRheumatoid Arthritis

Eat This Not ThatGroup

Fruits

• Canned fruit packed in water• Dried fruit, no sugar added• Fresh fruit• Frozen fruit, no sugar added

• Canned or frozen fruit packed in syrup • Dried fruit with sugar added • High FODMAP fruits, if applicable- apples,

watermelon, pears, cherries, prunes

Vegetables

• Beans and peas• Dark green vegetables • Red and orange vegetables• Starchy vegetables (corn, white potato, sweet potato,

peas) • Other (cauliflower, celery, cucumber, green beans,

peppers, mushrooms, onions, squash, and zucchini)

• Deep fried vegetables • High FODMAP vegetables, if applicable- artichokes,

garlic, onion, cauliflower, mushrooms, snow peas• Nightshades, if applicable- tomatoes, peppers,

eggplant, and potatoes

Grains/Starches

• Amaranth• Barley*• Brown rice• Buckwheat• Oatmeal• Wheat berries*• Whole grain, high-fiber cereals*• Whole grain pasta*• Whole grain bread*• Wild rice• Quinoa • Sorghum

• White rice • Refined white flour products- bread, bagels, rolls,

crackers, cereals, pasta* • Gluten containing foods, if gluten intolerant• High FODMAP grains, if applicable- rye, wheat, barley

Protein

• Beans• Eggs• Fish• Poultry• Tempeh• Tofu

• Processed and smoked meats (deli meats, jerky, hotdogs, sausages, and bratwurst)

• Fried meats• Tough, high-fat meats

Dairy

• Low-fat dairy (milk, yogurt, cheese, kefir) ∞• Plant-based milks (almond, cashew, coconut, soy) • Plant-based milk alternative yogurts (almond, soy,

coconut)

• Full-fat dairy (cream, half and half, sour cream, ice cream) ∞

• Lactose containing foods, if lactose intolerant• High FODMAP dairy items if applicable- cottage cheese,

cow’s milk, sheep’s milk, and goat’s milk, yogurt, ice cream, and custard

* Contains gluten | ∞ Contains lactose



eat this, not thatRheumatoid Arthritis

* Contains gluten | ∞ Contains lactose

Nuts/Seeds/Oils

• Plain, whole nuts• Plain seeds • Extra virgin olive oil • Canola oil • Unrefined coconut oil

• Salted or sugar-coated nuts and seeds• Peanut oil• Sunflower oil • Soybean oil• High FODMAP nuts and seeds, if applicable-

pistachios, cashews

Beverages

• Coffee• Kombucha (fermented tea) • Kvass (fermented beverage)*• Tea • Water• Plain or naturally flavored sparkling water

• High FODMAP beverages if applicable- oolong tea, chamomile and fennel herb tea, and rum

• Sugar sweetened beverages

Eat This Not ThatGroup



food and symptom tracker

Date and Time SymptomsFood Eaten



1 Cup Berry Low-Fat Kefir

1 Cup Blueberries, frozen

2 Tbsp Avocado

1 Large Banana, frozen

2 Servings • 1 Cup Serving Size

Ingredients

10 Mins Total Time KefirKefir is a fermented milk drink rich in probiotics. Probiotics are especially beneficial for gut health. Kefir also contains calcium, important for bone health.

Nourishment Note!

BlueberriesBlueberries are high in fiber, vitamin C and vitamin K and have an incredibly high number of antioxidants.

AvocadoAvocadoes are both a fruit and a fat, and contain a variety of vitamins, minerals, and antioxidants to help keep your body working at its best.

BananaBananas are rich in potassium and magnesium, both of which are important for heart health. They are also a good source of fiber and antioxidants.

Blu-avo-nana Smoothie

10 MinsPrep Time

0 MinsCook Time

2Servings

192 Calories 3g Fat 36g Carbs 7g Protein

Breakfast | Snack

Allergens: Dairy

Allergen Swap

Dairy Substitutes Non-dairy Kefir


Blender

Measuring Cups

Measuring Spoons

Glasses

Combine Ingredients & BlendAdd all ingredients to blender and blend on high until smooth.

Pour & Enjoy!Pour into glasses and enjoy!

Instructions What You’ll Need

Recipe credited from lifewaykefir.com

Avocado: To avoid cutting avocados, purchase peeled, frozen avocado instead.

Banana: Peel banana before freezing.

RA Cooking Tips


4 Servings • Approx. 1½ Cups Serving Size

Ingredients

Butternut SquashButternut squash is a great source of vitamin

A, potassium and fiber. It also provides folate,

vitamin B-6, and vitamin E, all of which are

especially important for those with RA.

Nourishment Note!

Cannellini BeansCannellini beans are rich in folate, an important

nutrient for those with RA as certain types of

drugs increase your folate needs.

Fall Harvest Soup

20 MinsPrep Time

35 MinsCook Time

4Servings


Dinner

1 Tbsp Olive Oil

1 Yellow Onion, finely chopped

2 Cloves of Garlic, minced

1 Red Bell Pepper, seeded and chopped

1 Tbsp Fresh Rosemary, minced

1/4 Tsp Red Pepper Flakes

1 Bag (10 oz) Frozen Butternut Squash

4 Cups Low-Sodium Chicken Broth

1 Can (15 oz) Cannellini Beans, rinsed and drained

1 Parmesan Cheese Rind (optional)

1 Bunch Lacinato Kale, washed and roughly chopped

Salt and Pepper, to taste

55 Mins Total Time Allergens: Dairy, FODMAPs

KaleKale is an incredible source of vitamin K and may

also help to lower cholesterol. Kale also contains

many antioxidants, which helps to protect cells

and may be anti-inflammatory, an important

quality for those with rheumatoid arthritis.


Squash & Onions: Purchase frozen or pre-chopped, fresh butternut squash and onions.

Kale: Use a kale and herb stripping tool to strip the kale leaves off the ribs. Use a mezzaluna to chop rosemary and kale.

Sauté VegetablesAdd oil to a large saucepan over medium heat. When oil is hot, add the onion, garlic, red pepper, rosemary, and red pepper flakes. Sauté until the onion and red pepper are tender, about 8 minutes.

Add SquashAdd the squash and season with salt and pepper. (If using fresh squash, cook, stirring occasionally, until the squash begins to soften, about two minutes.)

Boil & SimmerAdd the chicken broth, beans and parmesan cheese rind. Bring to a boil, then reduce the heat to medium-low and simmer, stirring occasionally, for 20-25 minutes.

Add KaleAdd the kale and simmer until wilted, about 2 minutes.

Serve and Enjoy!Salt and pepper, to taste. Thin with more broth if desired.

Knife

Cutting Board

Measuring Cups

Measuring Spoons

Large Saucepan

Spoon

Ladle

Can Opener


Dairy Parmesan cheese has trace amounts of lactose, but omit cheese if bothersome

FODMAPs Onions: Quarter onions and allow to flavor the soup. Remove before eating; Garlic: Place garlic in cheese cloth tied with kitchen twine and let simmer in soup, remove before eating; Cannellini Beans: Replace with garbanzo beans

Allergen Swap

Recipe credited from williams-sonoma.com

RA Cooking Tips


Ingredients

ZucchiniZucchini provides B vitamins that can help to increase energy levels.

Nourishment Note!

Lemon, Feta, & Zucchini Pizza

40 MinsPrep Time

12 MinsCook Time

8Servings


Lunch | Dinner

1 Package Whole Grain Pizza Crust Mix

1 Large Zucchini, thinly sliced either in matchsticks, long ribbons, or thin slices

4 Cloves Garlic, 2 minced and 2 sliced

1 Tsp Kosher Salt, plus extra to taste

4 Tbsp Extra Virgin Olive Oil

2 Tsp Lemon Zest

8 Oz Feta Cheese Crumbles

½ Cup Scallions, white & light green parts only, thinly sliced

Allergen Swap

Dairy Dairy-free cheese (such as vegan mozzarella)

Gluten Gluten free pizza crust

FODMAPs Omit the garlic; only use the green part of the scallion or omit

8 Servings (Slices) • 1 Slice Serving Size 52 Mins Total Time Allergens: Dairy, Gluten, FODMAPs


Combine Ingredients & StrainCombine the zucchini and minced garlic in a medium bowl. Add the kosher salt and toss to combine. Transfer the contents to a strainer and set over the bowl. Let rest for 20-30 minutes. Place contents in a paper towel and squeeze to remove the excess water. Set aside.

Cook Pizza MixPrepare and cook pizza mix according to package instructions.

Top PizzaOnce pizza is halfway through cooking, remove from the oven and quickly top the pizza with olive oil, zucchini, lemon zest, garlic slices, and feta cheese. Return to oven for cooking until feta cheese is melted.

SeasonRemove from the oven and top with salt, pepper, and scallions.

Measuring Cup

Measuring Spoons

Cutting Board

Knife

Pizza Cutter

Citrus Zester

Large & Medium Bowls

Mesh Strainer

Spatula

Pizza Pan

Pizza Pan


Recipe credited from seriouseats.comPizza Crust: Purchase pre-made pizza crust instead of a package mix. Follow package instructions for preparing, and top with above ingredients.

Lemon Zest: Try using 1-2 Tsp of pre-made lemon pepper instead of lemon zest to alleviate hand use during food preparation.

Zucchini: Purchase pre-sliced zucchini strips and omit step 1 of the recipe.

Cutting Pizza: When cutting the pizza, use a mezzaluna to alleviate hand use.

RA Cooking Tips


Ingredients

Very Cherry Walnut Breakfast Bars

15 MinsPrep Time

18-20 MinsCook Time

12Servings


Breakfast | Snack

1 ½ Cups Old-Fashioned Rolled Oats ⅓ Cup Flour

¼ Cup Unsweetened Apple Sauce ½ Tsp Salt

1 Cup Walnuts, chopped 2 Tbsp Honey

½ Cup Ground Flax Meal ⅓ Cup Brown Sugar

1 Tsp Ground Cinnamon 1 Egg

1 Tsp Baking Soda 1 Tsp Vanilla Extract

½ Cup Dried Cherries ½ Cup Almond Butter

*For an added treat, add ½ cup mini chocolate chips.

Allergen Swap

Nuts Omit walnuts, substitute Sun Butter® for almond butter. Bars may turn green in color if using Sun Butter®. This is due to a chemical reaction between the Sun Butter® and the baking soda and does not affect taste.

Gluten Use a cup-for-cup gluten-free flour alternative

Egg Use a commercial egg replacer

FODMAPs Maple syrup for honey; Gluten-free flour alternative for flour; Firm banana chunks for dried cherries

12 Servings • 1 Bar Serving Size 33-35 Mins Total Time Allergens: Nuts, Gluten, Eggs, FODMAPs

WalnutsWalnuts are one of the few plant-based sources of omega-3 fatty acids. These types of fats are important for heart and brain health, as well as reducing inflammation within the body.

Old-Fashioned OatsOats provide a gluten-free source of soluble fiber, an important nutrient for gut health. Oats also help to bring down cholesterol levels, lowering the risk for heart disease.

Ground Flax MealFlax meal is high in omega-3 fatty acids, these types of fats are helpful for reducing inflammation in the body and lowering the risk for heart disease. Flax meal is also rich in dietary fiber.

Dried CherriesCherries are a great source of anthocyanins and quercetin. These antioxidants may help to protect the heart and lower inflammation within the body. Cherries may also help to relieve arthritis pain when consumed regularly.

Nourishment Note!


Preheat OvenPreheat oven to 375°F. Line a baking sheet with parchment paper.

Mix IngredientsIn a large bowl, mix together the chopped walnuts, oats, flour, flax meal, baking soda, salt, and cinnamon until combined.

Combine IngredientsIn another large bowl, combine the almond butter, apple sauce, honey, brown sugar, egg, and vanilla extract. Once well mixed, fold in the dried cherries and chocolate chips, if using.

BlendMix the dry ingredient into the almond butter mixture. For easier blending, use a hand mixer or a stand mixer.

Shape DoughPlace dough on the prepared baking sheet and mold into a 1” thick rectangle.

BakeBake in pre-heated oven for 18-20 minutes or until cooked through. Remove from oven and allow to cool before cutting into bars and eating.

Baking Sheet

Parchment Paper

2 Large Bowls

Measuring Cups

Measuring Spoons

Rubber Scraper

Spoon

Mixer (Hand or Stand)

Spatula


Recipe credited from allrecipes.com

Walnuts: Buy pre-chopped walnuts to avoid chopping.

Mix: Mix heavy dough in a stand mixer and use a cookie scoop to scoop dough.

RA Cooking Tips

rheumatoid arthritis nutrition tool-kit...• plant-based milk alternative yogurts (almond, soy,...

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