Dining-Out Tips for Arthritis
If you have arthritis, making smarter menu choices is key to dining out without triggering joint pain.
Q: I have arthritis, and there are so many different kinds of foods to avoid! I think I can figure this out for meals I cook at home, but are there guidelines for what to eat in restaurants?
A: You’re right — it can be difficult at first, but after a few weeks, making smart food choices will become second nature. I recommend the following menu selections for these favorite restaurant categories:
- Grilled fish or skinless chicken breast in olive oil and seasonings — with brown rice or a baked potato or sweet potato and lots of grilled, roasted, or steamed vegetables.
- Salad entrées: variety of vegetables (request extra red peppers) with grilled chicken, shrimp, turkey breast, or lean ham. For dressing, use vinaigrette or request olive oil and vinegar on the side.
- Sandwiches: turkey breast, lean ham, or grilled chicken breast on whole-grain bread, in a whole-wheat pita, or rolled in a whole-grain wrap. Optional avocado, roasted peppers, onion, tomato, and other vegetables.
- Soups: gazpacho, black bean, lentil, vegetable, and low-fat butternut squash.
- Edamame, seaweed salad, California rolls (take advantage of sliced ginger!), and steamed vegetables.
Chicken or salmon teriyaki with steamed or sautéed
vegetables and brown rice.
- Steamed whole fish with ginger — plus steamed brown rice and sautéed or steamed vegetables.
- Steamed chicken, shrimp, or tofu with any vegetable combination — request “with ginger” and black bean or garlic sauce on the side) — use 1 to 2 tablespoons of the sauce on your entrée and enjoy with steamed brown rice.
- Chicken/fish/tofu tikka (no masala), tandoori, or vindaloo with curried vegetables.
- Dal (made with lentils) with side of curried vegetables.
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