# Arthritis Prevention > An independent, plain-language reference on how to prevent or delay arthritis, summarizing CDC and NIH guidance with a source for every claim. Not medical advice. Source site: https://arthritisprevention.org/ Updated: 2026-11-12 Standard followed: https://llmbestpractices.com # Index Source: https://arthritisprevention.org/ # Arthritis prevention, from public health sources. You cannot change your age or your genes, but you can lower your chances of some kinds of arthritis, or delay them. This reference summarizes what the CDC and the National Institutes of Health say, with a link to every source. Knees and hips carry body weight, which is one reason they are common sites of osteoarthritis. - [How to prevent arthritis](https://arthritisprevention.org/how-to-prevent-arthritis/) — the five steps with the strongest public health support. - [Risk factors](https://arthritisprevention.org/risk-factors/) — which ones you can change, and which you cannot. - [Osteoarthritis prevention](https://arthritisprevention.org/osteoarthritis-prevention/) — the most common type, and how to delay it. - [Rheumatoid arthritis risk](https://arthritisprevention.org/rheumatoid-arthritis-risk/) — an autoimmune disease, smoking, and early care. - [Gout prevention](https://arthritisprevention.org/gout-prevention/) — uric acid, diet, and flares. - [Exercise for joint health](https://arthritisprevention.org/exercise-for-joint-health/) — how much, and which activities are joint-friendly. - [Healthy weight and your joints](https://arthritisprevention.org/healthy-weight-and-joints/) — why weight matters most for knees and hips. - [Joint injury prevention](https://arthritisprevention.org/joint-injury-prevention/) — why an old injury can become arthritis later. - [Healthy eating patterns](https://arthritisprevention.org/healthy-eating/) — three generally healthy ways of eating, with example meals, grocery lists, and prep tips. Not a treatment, and not medical advice. - [Sources](https://arthritisprevention.org/sources/) — every public source this site uses. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. The eating guides are general nutrition information. They do not treat, cure, prevent, reverse, or improve arthritis or any other condition. --- # How to prevent arthritis Source: https://arthritisprevention.org/how-to-prevent-arthritis/ # How to prevent arthritis Arthritis is not one disease. It covers more than 100 conditions that affect the joints, so prevention depends on the type. These five steps have the broadest public health support. [1](#fn1) ## 1. Be physically active The CDC says physical activity can help prevent or delay arthritis. [2](#fn2) For adults, including people with arthritis, it recommends at least 150 minutes a week of moderate-intensity aerobic activity and at least two days a week of muscle-strengthening activity. Short sessions of 5 or 10 minutes count. [3](#fn3) See [exercise for joint health](https://arthritisprevention.org/exercise-for-joint-health/). ## 2. Keep a healthy weight People with overweight or obesity are more likely to get knee osteoarthritis, because extra weight puts more stress on the joints. [2](#fn2) See [healthy weight and your joints](https://arthritisprevention.org/healthy-weight-and-joints/). ## 3. Protect your joints from injury Some joint injuries raise the risk of osteoarthritis later in the same joint. People who have injured the ACL of the knee, for example, are more likely to get osteoarthritis in that knee. [2](#fn2) See [joint injury prevention](https://arthritisprevention.org/joint-injury-prevention/). ## 4. Do not smoke Smoking can increase the risk of rheumatoid arthritis and can make arthritis worse. Free help is available at 1-800-QUIT-NOW (1-800-784-8669). [2](#fn2) ## 5. Get joint symptoms checked early For rheumatoid arthritis, the CDC says early diagnosis and treatment help prevent symptoms from getting worse and joint damage. [4](#fn4) For gout, limiting high-purine foods and drinks, such as alcohol, sugary drinks, and red and organ meats, can help prevent flares. [5](#fn5) ## Questions ### Can arthritis be prevented? Not every case. Age, sex, and family history raise risk and cannot be changed. But the CDC says physical activity can help prevent or delay arthritis, and that being physically active and keeping a healthy weight are ways to lower your chances of getting it. ### What is the single best thing I can do? Stay physically active. The CDC recommends at least 150 minutes a week of moderate aerobic activity and two days of muscle strengthening for adults, including people with arthritis. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Rheumatoid Arthritis”, [https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html](https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html), read November 11, 2026. The page describes arthritis as including more than 100 conditions that affect the joints. [↩](#h0) 1. CDC, “Arthritis Risk Factors”, [https://www.cdc.gov/arthritis/risk-factors/index.html](https://www.cdc.gov/arthritis/risk-factors/index.html), read November 11, 2026. [↩](#h1) 1. CDC, “About Physical Activity and Arthritis”, [https://www.cdc.gov/arthritis/prevention/index.html](https://www.cdc.gov/arthritis/prevention/index.html), read November 11, 2026. [↩](#h2) 1. CDC, “Rheumatoid Arthritis”, [https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html](https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html). [↩](#h6) 1. CDC, “Gout”, [https://www.cdc.gov/arthritis/gout/index.html](https://www.cdc.gov/arthritis/gout/index.html), read November 11, 2026. [↩](#h7) ## At a glance Activity 150 min a week aerobic + 2 days strength Weight extra weight stresses knees and hips Smoking raises rheumatoid arthritis risk Quit line 1-800-QUIT-NOW --- # Arthritis risk factors Source: https://arthritisprevention.org/risk-factors/ # Arthritis risk factors Anyone can get arthritis, but some people are more likely to. Here is the CDC’s list, split into what you can and cannot change. [1](#fn1) ## Factors you cannot change - Age. Risk rises as you get older, partly because of inflammation and loss of the muscle that keeps joints stable. - Sex. Women are more likely to develop osteoarthritis, rheumatoid arthritis, and fibromyalgia; men are more likely to develop gout. - Family history. Rheumatoid arthritis, lupus, and ankylosing spondylitis can run in families. ## Factors you can influence - Weight. Overweight and obesity raise the risk of knee osteoarthritis. - Smoking. Raises rheumatoid arthritis risk and can make arthritis worse. - Joint injury. Can lead to osteoarthritis in the same joint later in life. - Work. Osteoarthritis is more common in jobs with a lot of bending, squatting, or other repetitive motions. - Infections. Some infections, such as Lyme disease, staph, and gonorrhea, can cause joint swelling and raise arthritis risk. The CDC also reports that 1 in 3 veterans have arthritis, compared with 1 in 5 U.S. adults overall. [1](#fn1) ## Questions ### Who is most at risk of arthritis? Risk rises with age. Women are more likely than men to develop osteoarthritis, rheumatoid arthritis, and fibromyalgia; men are more likely to develop gout. Family history, overweight, smoking, joint injury, and some infections also raise risk. ### Are veterans more likely to have arthritis? Yes. The CDC reports that 1 in 3 veterans have arthritis, compared with 1 in 5 adults in the U.S. overall, possibly because of injuries during service. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Arthritis Risk Factors”, [https://www.cdc.gov/arthritis/risk-factors/index.html](https://www.cdc.gov/arthritis/risk-factors/index.html), read November 11, 2026. [↩](#r1) ## Most changeable Activity level Body weight Smoking Injury risk --- # Osteoarthritis prevention Source: https://arthritisprevention.org/osteoarthritis-prevention/ # Osteoarthritis prevention Osteoarthritis is the most common type of arthritis. About 33 million U.S. adults have it. It is common after 45 but is not a regular part of aging, and the CDC says there are things you can do to prevent or delay it. [1](#fn1) The knee is one of the joints osteoarthritis most often affects. ## What happens in osteoarthritis NIAMS describes osteoarthritis as a degenerative joint disease in which joint tissues break down over time. It can damage cartilage, tendons and ligaments, the joint lining, bone, and the knee’s meniscus. The hands, knees, hips, neck, and lower back are most often affected. [2](#fn2) ## What raises the risk - Repetitive joint stress or injury - Obesity, especially for weight-bearing joints such as hips and knees - Family history - Older age - Being female, especially after age 50 ## How to lower it - Stay physically active with joint-friendly activity. - Keep a healthy weight. - Protect joints from injury, and rehabilitate injuries fully. - Talk with a provider early about joint pain or stiffness. ## Symptoms to watch for Joint pain when moving, stiffness after rest (usually under 30 minutes), swelling after activity, a loose or unstable feeling, and less range of motion. [2](#fn2) ## Questions ### Is osteoarthritis just wear and tear? No. NIH’s NIAMS says osteoarthritis happens when cartilage and other joint tissues break down or change structure, and that this does not happen because of simple wear and tear. ### How common is osteoarthritis? The CDC says about 33 million U.S. adults have osteoarthritis, the most common type of arthritis. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Osteoarthritis”, [https://www.cdc.gov/arthritis/osteoarthritis/index.html](https://www.cdc.gov/arthritis/osteoarthritis/index.html), read November 11, 2026. [↩](#o1) 1. NIH NIAMS, “Osteoarthritis”, [https://www.niams.nih.gov/health-topics/osteoarthritis](https://www.niams.nih.gov/health-topics/osteoarthritis), read November 11, 2026. [↩](#o2) ## Osteoarthritis U.S. adults about 33 million Common joints hands, knees, hips, back Cure none, but it can be managed --- # Rheumatoid arthritis risk Source: https://arthritisprevention.org/rheumatoid-arthritis-risk/ # Rheumatoid arthritis risk Rheumatoid arthritis (RA) is an autoimmune disease: the immune system attacks the body’s own tissues, damaging joints in the hands, wrists, and knees. Its causes are not known, but some risks are. [1](#fn1) ## Known risk factors - Smoking increases the risk of RA and can make it worse. - Age: risk is highest among adults 50 to 59. - Sex: women are two to three times more likely to have RA. - Early life exposures: children whose parents smoked were more likely to develop RA as adults. - Family history: certain genes, such as the HLA class II gene, raise risk. ## Why early care matters The CDC says it is best to diagnose and treat RA early, ideally by a rheumatologist, to prevent symptoms from getting worse and to avoid joint damage. Symptoms include pain or stiffness in more than one joint, tenderness and swelling, fatigue, fever, and weight loss. ## Questions ### Can rheumatoid arthritis be prevented? The causes of RA are not known, so there is no proven way to prevent it. Not smoking lowers one known risk, and early diagnosis and treatment can prevent joint damage. ### Who gets rheumatoid arthritis? The CDC says risk increases with age and is highest among adults 50 to 59, and women are two to three times more likely to have RA. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Rheumatoid Arthritis”, [https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html](https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html), read November 11, 2026. [↩](#a1) ## RA Type autoimmune Changeable risk smoking Key step early diagnosis --- # Gout prevention Source: https://arthritisprevention.org/gout-prevention/ # Gout prevention Gout is a painful type of arthritis that usually affects one joint at a time, often the big toe. It happens when extra uric acid forms crystals in a joint. [1](#fn1) ## What raises uric acid - Obesity - Certain medicines, such as diuretics (water pills) - Foods and drinks high in purines: alcohol, sugary drinks and snacks, red meat, and shellfish ## Who gets gout It is more common in men, in people with a family history of gout, and in people with heart failure, high blood pressure, insulin resistance, diabetes, or poor kidney function. ## Preventing flares - Be physically active, at least 150 minutes a week at moderate intensity. - Limit alcohol, especially beer and hard liquor, sugary foods and drinks, red and organ meats, and certain seafood. - Ask a provider about medicines that lower uric acid if flares recur. ## Questions ### What foods trigger gout? The CDC lists foods and drinks high in purines: alcohol (especially beer and hard liquor), sugary drinks and foods, red and organ meats, and some seafood such as anchovies, sardines, mussels, scallops, trout, and tuna. ### Can gout be prevented? Flares can often be prevented or reduced with diet and lifestyle changes and, when prescribed, medicines that lower uric acid. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Gout”, [https://www.cdc.gov/arthritis/gout/index.html](https://www.cdc.gov/arthritis/gout/index.html), read November 11, 2026. [↩](#g1) ## Gout Cause uric acid crystals Common site big toe Limit alcohol, sugary drinks, red meat --- # Exercise for joint health Source: https://arthritisprevention.org/exercise-for-joint-health/ # Exercise for joint health Activity is the most-cited step for preventing or delaying arthritis and for managing it. Here is how much, and what kind. [1](#fn1) Walking and gentle stretching are joint-friendly ways to build toward the weekly activity goal. One way to reach the CDC recommendation. Any mix that adds up counts. ## How much - At least 150 minutes a week of moderate-intensity aerobic activity. - At least 2 days a week of muscle-strengthening activity. - Older adults should add balance activities. - Sessions of 5 or 10 minutes count toward the total. ## Joint-friendly choices Brisk walking, cycling, light gardening, dancing, tai chi, swimming, and water exercises. For strength, choose weights or bands that do not cause joint pain, and increase difficulty in small steps. ## Starting safely Start slowly and pay attention to how your body feels. If possible, talk with a health care provider first; a physical therapist can help. The Arthritis Foundation Helpline, listed by the CDC, is 1-800-283-7800. ## Questions ### Is exercise safe if my joints already hurt? The CDC says physical activity is safe for people with arthritis. Some pain, stiffness, or swelling is normal when starting, and should improve over time; if it does not, or if pain is severe, contact your provider. ### What are joint-friendly activities? Brisk walking, cycling, light gardening, dancing, tai chi, swimming, and water exercises put little stress on the joints. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “About Physical Activity and Arthritis”, [https://www.cdc.gov/arthritis/prevention/index.html](https://www.cdc.gov/arthritis/prevention/index.html), read November 11, 2026. [↩](#e1) ## Weekly target Aerobic 150 minutes Strength 2 days Older adults add balance --- # Healthy weight and your joints Source: https://arthritisprevention.org/healthy-weight-and-joints/ # Healthy weight and your joints People with overweight or obesity are more likely to get knee osteoarthritis. Extra weight puts more stress on joints and can make knee or hip pain worse. [1](#fn1) ## Why it matters The CDC says extra weight can affect metabolism as well as mechanical load, raising osteoarthritis risk especially in weight-bearing joints like the hips and knees. [2](#fn2) ## What helps - Regular joint-friendly activity, which helps both weight and joint function. - Strength training to support the muscles around the knees and hips. - Talking with a provider about a realistic plan. ## Questions ### Does losing weight help knee pain? The CDC says extra weight puts more stress on joints and can make knee or hip osteoarthritis pain worse, and lists keeping a healthy weight among the proven ways to manage osteoarthritis. ### Which joints are most affected by weight? Weight-bearing joints such as the knees and hips. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Arthritis Risk Factors”, [https://www.cdc.gov/arthritis/risk-factors/index.html](https://www.cdc.gov/arthritis/risk-factors/index.html), read November 11, 2026. [↩](#w1) 1. CDC, “Osteoarthritis”, [https://www.cdc.gov/arthritis/osteoarthritis/index.html](https://www.cdc.gov/arthritis/osteoarthritis/index.html), read November 11, 2026. [↩](#w2) ## Key point Weight-bearing joints feel the effect most: knees and hips. --- # Joint injury prevention Source: https://arthritisprevention.org/joint-injury-prevention/ # Joint injury prevention Joint injuries from sports, falls, accidents, or work can raise the risk of osteoarthritis in the same joint later in life. [1](#fn1) ## Common sources of injury - Sports, especially knee ligament injuries such as ACL tears - Falls and accidents - Work with a lot of bending, squatting, or repetitive motion ## Ways to protect joints - Build strength and balance; low muscle mass raises the risk of falls and joint injuries. - Warm up and increase training gradually. - Rehabilitate injuries fully before returning to sport. - Vary repetitive tasks and use proper equipment at work. ## Questions ### Can an old sports injury cause arthritis? Yes. The CDC says some joint injuries raise the risk of osteoarthritis later in the same joint; ACL injuries of the knee are an example. ### Does my job affect arthritis risk? Osteoarthritis is more common among adults with jobs that require a lot of bending, squatting, or other repetitive motions. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. 1. CDC, “Arthritis Risk Factors”, [https://www.cdc.gov/arthritis/risk-factors/index.html](https://www.cdc.gov/arthritis/risk-factors/index.html), read November 11, 2026. [↩](#j1) ## Remember An injured joint today can become an arthritic joint later. --- # Sources Source: https://arthritisprevention.org/sources/ # Sources This site uses public pages from the U.S. Centers for Disease Control and Prevention and the National Institutes of Health. Each was read on the date shown. 1. CDC, “About Physical Activity and Arthritis”. [https://www.cdc.gov/arthritis/prevention/index.html](https://www.cdc.gov/arthritis/prevention/index.html). Read November 11, 2026. 1. CDC, “Osteoarthritis”. [https://www.cdc.gov/arthritis/osteoarthritis/index.html](https://www.cdc.gov/arthritis/osteoarthritis/index.html). Read November 11, 2026. 1. CDC, “Arthritis Risk Factors”. [https://www.cdc.gov/arthritis/risk-factors/index.html](https://www.cdc.gov/arthritis/risk-factors/index.html). Read November 11, 2026. 1. CDC, “Rheumatoid Arthritis”. [https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html](https://www.cdc.gov/arthritis/rheumatoid-arthritis/index.html). Read November 11, 2026. 1. CDC, “Gout”. [https://www.cdc.gov/arthritis/gout/index.html](https://www.cdc.gov/arthritis/gout/index.html). Read November 11, 2026. 1. NIH NIAMS, “Osteoarthritis”. [https://www.niams.nih.gov/health-topics/osteoarthritis](https://www.niams.nih.gov/health-topics/osteoarthritis). Read November 11, 2026. If a source changes, the summary here should be updated to match, and the review date changed. --- # FAQ Source: https://arthritisprevention.org/faq/ # Questions ### Can arthritis be prevented? Not every case. Age, sex, and family history raise risk and cannot be changed. But the CDC says physical activity can help prevent or delay arthritis, and that being physically active and keeping a healthy weight are ways to lower your chances of getting it. ### What is the single best thing I can do? Stay physically active. The CDC recommends at least 150 minutes a week of moderate aerobic activity and two days of muscle strengthening for adults, including people with arthritis. ### Who is most at risk of arthritis? Risk rises with age. Women are more likely than men to develop osteoarthritis, rheumatoid arthritis, and fibromyalgia; men are more likely to develop gout. Family history, overweight, smoking, joint injury, and some infections also raise risk. ### Are veterans more likely to have arthritis? Yes. The CDC reports that 1 in 3 veterans have arthritis, compared with 1 in 5 adults in the U.S. overall, possibly because of injuries during service. ### Is osteoarthritis just wear and tear? No. NIH’s NIAMS says osteoarthritis happens when cartilage and other joint tissues break down or change structure, and that this does not happen because of simple wear and tear. ### How common is osteoarthritis? The CDC says about 33 million U.S. adults have osteoarthritis, the most common type of arthritis. ### Can rheumatoid arthritis be prevented? The causes of RA are not known, so there is no proven way to prevent it. Not smoking lowers one known risk, and early diagnosis and treatment can prevent joint damage. ### Who gets rheumatoid arthritis? The CDC says risk increases with age and is highest among adults 50 to 59, and women are two to three times more likely to have RA. ### What foods trigger gout? The CDC lists foods and drinks high in purines: alcohol (especially beer and hard liquor), sugary drinks and foods, red and organ meats, and some seafood such as anchovies, sardines, mussels, scallops, trout, and tuna. ### Can gout be prevented? Flares can often be prevented or reduced with diet and lifestyle changes and, when prescribed, medicines that lower uric acid. ### Is exercise safe if my joints already hurt? The CDC says physical activity is safe for people with arthritis. Some pain, stiffness, or swelling is normal when starting, and should improve over time; if it does not, or if pain is severe, contact your provider. ### What are joint-friendly activities? Brisk walking, cycling, light gardening, dancing, tai chi, swimming, and water exercises put little stress on the joints. ### Does losing weight help knee pain? The CDC says extra weight puts more stress on joints and can make knee or hip osteoarthritis pain worse, and lists keeping a healthy weight among the proven ways to manage osteoarthritis. ### Which joints are most affected by weight? Weight-bearing joints such as the knees and hips. ### Can an old sports injury cause arthritis? Yes. The CDC says some joint injuries raise the risk of osteoarthritis later in the same joint; ACL injuries of the knee are an example. ### Does my job affect arthritis risk? Osteoarthritis is more common among adults with jobs that require a lot of bending, squatting, or other repetitive motions. This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider. --- # About and medical disclaimer Source: https://arthritisprevention.org/about/ # About Arthritis Prevention Arthritis Prevention is an independent reference site that summarizes public health guidance on lowering the risk of arthritis. Every factual claim links to a CDC or NIH page listed on the [sources](https://arthritisprevention.org/sources/) page. ## Medical disclaimer This site is for general information only. It is not medical advice, diagnosis, or treatment, and it does not replace a health care provider. If you have joint pain, swelling, or stiffness that lasts, or symptoms such as fever with a hot, swollen joint, contact a provider promptly. In an emergency, call 911. ## Funding The site may show clearly labeled advertising and, in the future, affiliate links to products such as mobility aids. Any affiliate link will be labeled where it appears. We will not make health claims for products beyond what public health sources support. ## Independence This site is not affiliated with or endorsed by the CDC, NIH, the Arthritis Foundation, or any medical organization. Pages were last reviewed on November 11, 2026. --- --- # Healthy eating patterns 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.