One of the best ways you can manage your osteoarthritis is by eating healthy and keeping your weight under control. When you eat right and stay fit, your body is in great shape to battle inflammation as well as keep extra pressure off painful joints.
The best way to start down the path of good nutrition and health is to make great choices when you sit down to eat. You don't have to go on a strict diet to gain benefits from good eating. Just choose the right foods in the right portions and much of the battle will be won. Keep reading for some easy ways to make some nutritional changes and advice on how to stay motivated when the going gets tough.
Make great mealtime choices
For most people, all you have to do is choose your foods wisely in order to keep extra weight off. No special diets are required!
For example, you should eat mostly fruits, vegetables, whole grains and high-fiber foods. In fact, two-thirds of your dinner plate should consist of vegetables and fruits like broccoli, tomatoes, cucumbers and carrots.
Portion control may be the most effective weight-loss strategy around. It beat out exercise, regular physical activity, fat reduction in diet, and eating more fruits and veggies for effectiveness, according to researchers at the Summa Health System in Akron, Ohio. The study of 300 overweight people who were asked to practice five weight-loss strategies revealed that those who spent the most effort controlling portion size were most likely to lose weight and keep it off.
Break the habit of casually spooning food onto your plate by keeping a set of measuring cups and spoons on hand to ensure you end up with approximately one serving. No need to get too uptight by leveling off the top of a cup of corn. The idea is to train your eye to recognize what a single serving looks like. Here are a few visual clues to end portion distortion:
Serving Size of Fruit - Medium Piece = Size of Baseball
Serving Size of Meat - 3 ounces = Size of a Deck of Cards
Serving Size of Cheese - 1 ounce = Size of Four Dice