Healthy eating for osteoarthritis

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Eating a balanced diet that follows Canada’s Food Guide will help you to stay healthy. Eat a low-fat, high-fibre diet with plenty of fruits and vegetables. Nutrients thought to help people with osteoarthritis include Omega 3 fatty acids, Vitamin C, Vitamin D and Calcium.  

When you're overweight, every extra pound puts 4 to 6 times more force on your joints.

Weight loss may relieve pain and increase your ability to move and stretch. Making small changes to how and what you eat can help you to move towards a healthy body weight. 

Eating a balanced diet that follows Canada’s Food Guide will help you to stay healthy. Eat a low-fat, high-fibre diet with plenty of fruits and vegetables. Nutrients thought to help people with osteoarthritis include Omega 3 fatty acids, Vitamin C, Vitamin D and Calcium.  

When you're overweight, every extra pound puts 4 to 6 times more force on your joints.

Weight loss may relieve pain and increase your ability to move and stretch. Making small changes to how and what you eat can help you to move towards a healthy body weight. 

• Eat breakfast. 80% of people who are overweight skip breakfast. It “breaks the fast,” tells your body to wake up, and boosts your metabolism.
• Savour your food. If you take at least 20 minutes to eat a meal, you won’t overeat. Eating slowly gives your body time to let you know when you’re full.
• Eat smaller meals more often so you can burn off calories between meals. If you eat too much at one time, your body will store the extra calories as fat.
• Use smaller plates, bowls, and cups. We tend to consume what is on our plates or in our cups. By using smaller dishes, you can reduce your intake by 30%.
• Avoid eating 2 to 3 hours before going to bed.
• Avoid high-salt and high-fat snacks. Try to eat whole grains and non-processed foods. 
• Limit calories from drinks. Drink low-calorie fluids like water, herbal teas, flavoured waters, and vegetable juices. Aim for eight glasses or 2 litres a day.  
• Eat your vegetables. Vegetables are low in calories and high in nutrients. Eat as many as you want, but go easy on dips and sauces. 

Learn more strategies to help you eat better and take control of your eating.

Thoughts, emotions and behaviours can affect what and how much you eat. Understanding why you eat, also known as mindful eating, can help you identify triggers that can lead to weight gain. 

Mindful eating is learning about how and why you eat and less about what you eat.

Attend an OASIS class taught by a Registered Dietitian to learn more about healthy eating. The recommended classes to take are  Nutrition & Weight Control and Mindful Eating classes. 

Learn more about OASIS classes

Learn more strategies for managing osteoarthritis.