# Healthy eating patterns | Arthritis Prevention Source: https://arthritisprevention.org/healthy-eating/ # Healthy eating patterns Many people choose a generally healthy eating pattern and then adjust it to their kitchen, budget, and culture. This page describes three everyday patterns: Mediterranean-style, plant-forward, and a balanced plate. Each one includes example meals, a grocery list, and prep tips. This is general nutrition information, not medical advice. It is not a diagnosis or a treatment, and it does not treat, cure, prevent, reverse, or improve arthritis or any other condition. Talk with a qualified clinician before you change what you eat, especially if you have a health condition or take medication. These guides are separate from the public health pages on this site about arthritis. They are not a diet for any disease. If a clinician has already given you an eating pattern, use that one. ## Get a PDF copy Pick one guide. After you send the form, the PDF opens in your browser and a copy is emailed to you. - [Mediterranean-style eating pattern](https://arthritisprevention.org/guides/mediterranean-style-eating.pdf) - [Plant-forward eating pattern](https://arthritisprevention.org/guides/plant-forward-eating.pdf) - [Balanced-plate eating pattern](https://arthritisprevention.org/guides/balanced-plate-eating.pdf) ## A Mediterranean-style eating pattern A Mediterranean-style pattern is one way many people put together everyday meals. Vegetables, fruit, whole grains, beans, nuts, and olive oil show up often. Sweets, sugary drinks, and large portions of beef, pork, or lamb show up less often. If you do not eat fish, or you do not eat dairy, leave those out. ### Example meals - Breakfast: plain yogurt with oats, berries, and walnuts. Or whole-wheat toast with tomato, olive oil, and a sliced egg. - Lunch: lentil soup, a cucumber and tomato salad with olive oil and lemon, and a piece of fruit. - Dinner: baked fish or a pot of white beans with olive oil, roasted vegetables, and brown rice or whole-grain bread. - Snack, if you want one: a piece of fruit, a small handful of almonds, or carrot sticks. ### Grocery list Leafy greens, tomatoes, cucumbers, onions, garlic, lemons, carrots, zucchini, fruit, oats, brown rice or barley, whole-wheat bread, lentils, chickpeas, eggs, canned or frozen fish, plain yogurt, olive oil, and nuts. Frozen and canned foods count. ### Prep tips Cook a pot of grains and a pot of beans for the next few days. Keep frozen vegetables and frozen fish on hand. If you do not eat fish, use beans, lentils, eggs, or tofu. Change one meal at a time. ## A plant-forward eating pattern Build the meal around vegetables, fruit, beans, lentils, whole grains, nuts, and seeds. Animal foods, if you eat them, are a smaller side rather than the center of the plate. You do not have to cut them out. ### Example meals - Breakfast: oatmeal with banana and peanut butter. - Lunch: chickpea salad with peppers, herbs, and lemon, plus whole-grain bread. - Dinner: tofu or lentils with mixed vegetables and brown rice. - If you eat meat: a smaller piece of chicken beside a larger share of vegetables and beans. ### Grocery list Onions, garlic, greens, cabbage or broccoli, peppers, carrots, fruit, frozen vegetables, oats, brown rice, bread or tortillas, chickpeas, lentils, tofu or eggs, nut butter, oil, lemon, and spices. ### Prep tips A can of beans, a cooked grain, and a frozen vegetable can be dinner. Season beans so they do not taste plain. If chopping is hard, buy pre-cut or frozen vegetables. ## A balanced-plate eating pattern Fill a plate with about half vegetables and fruit, about a quarter grain or other starchy food, and about a quarter protein food. Add the fat you already cook with, and drink water most of the time. The quarters are a picture, not a measuring law. A mixed dish still counts when it has vegetables, a starch, and a protein. ### Example meals - Breakfast: eggs or yogurt, oats or toast, and berries or orange slices. - Lunch: a large portion of vegetables, rice or a whole-grain sandwich, and tuna, chicken, beans, or cheese. - Dinner: half the plate roasted vegetables, a potato or pasta, and fish, lentils, or tofu. - Another dinner: bean tacos with a large side of cabbage and tomato. ### Prep tips Fill the vegetable part first. Use leftovers as the next day's protein or grain. Start with dinners only if changing every meal feels like too much. These examples are ideas for generally healthy meals. They are not a plan written for you. This is general nutrition information, not medical advice, not a diagnosis, and not a treatment. It does not treat, cure, prevent, reverse, or improve arthritis or any other condition. Talk with a qualified clinician before you change what you eat, especially if you have a health condition or take medication.