What Food to Pack on Your Picnic for Joint Pain Relief

By Savanna Stone
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A large part of joint pain is in the food you eat. You might know you need to avoid sugar, saturated fat, and refined carbohydrates. But seeing as almost everything has that in it nowadays, what food does that leave you to eat? Here are some foods you can bring on your picnic that will help reduce your joint pain and help you enjoy your picnic even more:


Fish

You might be thinking, “Fish? On a picnic?” But trust me, there are delicious ways to bring fish on your picnic, especially if it is going to help you with joint pain relief. Recipes like this Tuna Salad or this Salmon and Kale Caesar Wrap will be perfect for your day in the sun. Don’t like salmon or tuna? Check out this Crab Salad recipe. The important thing to remember is that fish is great for your joint pain, especially oily fish because polyunsaturated fats have great anti-inflammatory properties. 


Cheese 

Cheese is not only a great snack for a picnic, it is also a great food to help strengthen your bones with calcium and vitamin D. Other low-fat dairy products like milk or yogurt can be good for your bones too. Pick what you like to eat the most, and bring it on your picnic. Just remember, if you bring crackers with your cheese, avoid refined carbohydrates like white crackers. Sticking to whole grains is good for your joints as well.


Broccoli

Make sure to include broccoli in your veggie mix on your picnic. Broccoli is rich in vitamin K, vitamin C, and calcium which is great for your bones. Some research has shown that broccoli also contains a compound that slows the progression of osteoarthritis. Whether you eat your broccoli plain or dip it in some ranch dressing, just make sure you include it on your picnic.


Walnuts

Walnuts and other nuts are full of calcium, magnesium, protein, vitamin E, zinc, and fiber. They also have alpha-linolenic acid, which helps boost the immune system. Walnuts specifically can help reduce inflammation. And just like salmon and olive oil, walnuts are high in omega-3 fatty acids, which can help reduce symptoms of arthritis. You can eat your walnuts with some cheese or plain. Either way, it’s a great side dish for your picnic.


Berries

Berries, grapes, and cherries contain antioxidants that help reduce inflammation. Citrus fruits are great for your joints too. Whether you want to make this Berry Smoothie, make a Fruit Salad without sugar, or just eat the berries plain, bring them as a side on your sunshiny outing. 


Whole grains and beans

Make some Soft Whole Wheat Bread for your sandwiches or a 3 Bean Salad to bring on your picnic. Both whole grains and beans lower levels of C-reactive protein (CRP) in your blood. CRP is a cause of inflammation and can help reduce symptoms of rheumatoid arthritis, heart disease, and diabetes. If you’re bringing some sort of bread or grain on your picnic, just make sure it is a whole grain. 



References

Arthritis Foundation. (n.d.). 12 Best Foods For Arthritis: Arthritis Foundation. Retrieved from https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/12-best-foods-for-arthritis

baking a moment. (2020, April 29). Soft Whole Wheat Bread- perfect for sandwiches. Retrieved from https://bakingamoment.com/soft-whole-wheat-bread/

Barrell, A. (2020, January 28). Osteoarthritis diet: 8 foods to eat and 3 to avoid. Retrieved from https://www.medicalnewstoday.com/articles/322603#foods-to-eat

Bauer, E. (n.d.). Three Bean Salad Recipe. Retrieved from https://www.simplyrecipes.com/recipes/three_bean_salad/

Bevia, A. (2019, September 20). #SeafoodSunday: Crab Salad. Retrieved from https://dishonfish.com/seafoodsunday-crab-salad/

Foster, K. (2020, February 3). Recipe: Salmon and Kale Caesar Wraps. Retrieved from https://www.thekitchn.com/recipe-salmon-and-kale-caesar-wraps-232925

Gore, M. (2020, May 7). Triple Berry Smoothie Is Triple The Fun. Retrieved from https://www.delish.com/cooking/recipe-ideas/a24892347/how-to-make-a-smoothie/

Link, R. (2017, October 4). The 10 Best Foods to eat If You Have Arthritis. Retrieved from https://www.healthline.com/nutrition/10-foods-for-arthritis#section10

Rhee, C. (2017, July 6). Tuna Salad Meal Prep. Retrieved from https://damndelicious.net/2017/07/02/tuna-salad-meal-prep/