nutritiontool-kit
Rheumatoid Arthritis
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flare-friendly shopping listRheumatoid Arthritis
Navigating the grocery aisles may seem overwhelming, especially during a flare, but we’re here to help!
Below you’ll find some flare-friendly foods, no matter what section you’re shopping in.
High FODMAP Contains Gluten Nightshade
*May contain FODMAPS and gluten depending on the type of grain
Produce Produce
–––– Fruits ––––
Apples Lemon
Apricots Lime
Avocado Mango
Bananas Oranges
Blackberries Peaches
Blueberries Pears
Cantaloupe Pineapple
Cherries Plums
Dates Pomegranates
Figs Raspberries
Grapes Strawberries
Honeydew Watermelon
Kiwi
–––– Vegetables ––––
Artichoke Green peas
Arugula Jicama
Asparagus Lettuce greens
Beets Mushrooms
Bell peppers Onion
Broccoli Peppers
Broccoli rabe Potato
Brussels sprouts Pumpkin
Butternut squash Radish
Carrots Spinach
Cauliflower Summer squash
Cucumber Sweet corn
Eggplant Sweet potato
Garlic Swiss chard
Green beans Tomato
Green onion Zucchini
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flare-friendly shopping listRheumatoid Arthritis
High FODMAP Contains Gluten Nightshade
*May contain FODMAPS and gluten depending on the type of grain
Kefir
Low-fat yogurt or Greek yogurt
Low-fat or fat-free milk
Cottage cheese
Low-fat cheese
Dairy-free milk alternatives (soy, rice, coconut, almond, etc.)
Dairy-free yogurt alternatives (soy, rice, coconut, almond, etc.)
Canned beans
Canned fruit packed in water
Canned salmon
Canned tuna
Canned vegetables without added salt
100% juice bars
Frozen fish fillets
Frozen fruit without added sugar
Frozen vegetables without added salt or sauces
Beans and lentils
Eggs
Firm tofu
Lean beef
Lean pork
Nut butters
Omega-3 rich fish (herring, mackerel, trout, tuna, salmon)
Seafood (shrimp, scallops, mussels, etc.)
White meat poultry (turkey, chicken)
Brown rice
Old-fashioned oatmeal
Polenta
Sprouted grains* - may contain gluten
Whole grain bread* - may contain gluten
Whole grain cereal* - may contain gluten
Whole grains (bulgur, barley, quinoa, farro,
spelt, etc.)* - may contain gluten
Whole wheat pasta* – contains gluten
Dairy
Canned Foods
Frozen Foods
Lean Protein
Grains & Starches
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flare-friendly shopping listRheumatoid Arthritis
High FODMAP Contains Gluten Nightshade
*May contain FODMAPS and gluten depending on the type of grain
Almonds
Avocado oil
Canola oil
Cashews
Chia seeds
Extra-virgin olive oil
Flax seeds
Grape seed oil
Nut butters
Olives
Peanuts
Pine nuts
Pumpkin seeds
Sunflower seeds
Walnuts
Coffee
Green tea
Orange juice
Sparkling water
Water
Nuts, Oils, and Seeds Beverages
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foods to stock your pantryRheumatoid Arthritis
It can be exhausting and painful to go grocery shopping during an RA flare. When you’re feeling well, stock the
pantry with healthy, shelf-stable foods, like the ones below, so you’ll be prepared if a flare suddenly hits.
Bean-Based Pastas Whole Grain Bread, Crackers
Brown Rice Whole Grain Pastas
Old Fashioned Oatmeal Quinoa
Popcorn Polenta
Whole Grain Breakfast Cereals (Cheerios®, Kashi® cereals,
Quaker Oats®, Cascadian Farms® cereals)
Gluten-Free Products, if Gluten Intolerant
Basil Garlic Powder* Parsley
Bay Leaves Ginger* Rosemary
Chili Pepper* Italian Seasoning Thyme
Cinnamon* Onion Powder Turmeric*
Cumin* Oregano
Applesauce
Canned Fruit (packed in 100% juice or water)
Dried Fruit or Fruit Leathers
Fruit Cups (packed in 100% juice or water)
Canned, Reduced-Sodium Vegetables
Dehydrated Vegetable Snacks
Onions
Potatoes
Grains Dry Herbs & Spices (Anti-Inflammatory*)
Fruits
Vegetables
Canned Beans Nuts
Chicken (cans or pouches) Salmon (cans or pouches)
Jerky Seeds
Nut and Seed Butters Tuna Fish (cans or pouches)
Protein
100% Fruit Juice Coffee
Water Tea
Low-Sodium Vegetable Juice
Low-Sugar Sports Drinks
Shelf Stable Milk or Milk Alternatives
Stock (Chicken, Vegetable, Beef)
Beverages
Avocado Oil Extra-Virgin Olive Oil
Canola Oil Grape Seed Oil
Oils
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eat this, not thatRheumatoid Arthritis
Eat This Not ThatGroup
Fruits
• Canned fruit packed in water• Dried fruit, no sugar added• Fresh fruit• Frozen fruit, no sugar added
• Canned or frozen fruit packed in syrup • Dried fruit with sugar added • High FODMAP fruits, if applicable- apples,
watermelon, pears, cherries, prunes
Vegetables
• Beans and peas• Dark green vegetables • Red and orange vegetables• Starchy vegetables (corn, white potato, sweet potato,
peas) • Other (cauliflower, celery, cucumber, green beans,
peppers, mushrooms, onions, squash, and zucchini)
• Deep fried vegetables • High FODMAP vegetables, if applicable- artichokes,
garlic, onion, cauliflower, mushrooms, snow peas• Nightshades, if applicable- tomatoes, peppers,
eggplant, and potatoes
Grains/Starches
• Amaranth• Barley*• Brown rice• Buckwheat• Oatmeal• Wheat berries*• Whole grain, high-fiber cereals*• Whole grain pasta*• Whole grain bread*• Wild rice• Quinoa • Sorghum
• White rice • Refined white flour products- bread, bagels, rolls,
crackers, cereals, pasta* • Gluten containing foods, if gluten intolerant• High FODMAP grains, if applicable- rye, wheat, barley
Protein
• Beans• Eggs• Fish• Poultry• Tempeh• Tofu
• Processed and smoked meats (deli meats, jerky, hotdogs, sausages, and bratwurst)
• Fried meats• Tough, high-fat meats
Dairy
• Low-fat dairy (milk, yogurt, cheese, kefir) ∞• Plant-based milks (almond, cashew, coconut, soy) • Plant-based milk alternative yogurts (almond, soy,
coconut)
• Full-fat dairy (cream, half and half, sour cream, ice cream) ∞
• Lactose containing foods, if lactose intolerant• High FODMAP dairy items if applicable- cottage cheese,
cow’s milk, sheep’s milk, and goat’s milk, yogurt, ice cream, and custard
* Contains gluten | ∞ Contains lactose
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eat this, not thatRheumatoid Arthritis
* Contains gluten | ∞ Contains lactose
Nuts/Seeds/Oils
• Plain, whole nuts• Plain seeds • Extra virgin olive oil • Canola oil • Unrefined coconut oil
• Salted or sugar-coated nuts and seeds• Peanut oil• Sunflower oil • Soybean oil• High FODMAP nuts and seeds, if applicable-
pistachios, cashews
Beverages
• Coffee• Kombucha (fermented tea) • Kvass (fermented beverage)*• Tea • Water• Plain or naturally flavored sparkling water
• High FODMAP beverages if applicable- oolong tea, chamomile and fennel herb tea, and rum
• Sugar sweetened beverages
Eat This Not ThatGroup
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food and symptom tracker
Date and Time SymptomsFood Eaten
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1 Cup Berry Low-Fat Kefir
1 Cup Blueberries, frozen
2 Tbsp Avocado
1 Large Banana, frozen
2 Servings • 1 Cup Serving Size
Ingredients
10 Mins Total Time KefirKefir is a fermented milk drink rich in probiotics. Probiotics are especially beneficial for gut health. Kefir also contains calcium, important for bone health.
Nourishment Note!
BlueberriesBlueberries are high in fiber, vitamin C and vitamin K and have an incredibly high number of antioxidants.
AvocadoAvocadoes are both a fruit and a fat, and contain a variety of vitamins, minerals, and antioxidants to help keep your body working at its best.
BananaBananas are rich in potassium and magnesium, both of which are important for heart health. They are also a good source of fiber and antioxidants.
Blu-avo-nana Smoothie
10 MinsPrep Time
0 MinsCook Time
2Servings
192 Calories 3g Fat 36g Carbs 7g Protein
Breakfast | Snack
Allergens: Dairy
Allergen Swap
Dairy Substitutes Non-dairy Kefir
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Blender
Measuring Cups
Measuring Spoons
Glasses
Combine Ingredients & BlendAdd all ingredients to blender and blend on high until smooth.
Pour & Enjoy!Pour into glasses and enjoy!
Instructions What You’ll Need
Recipe credited from lifewaykefir.com
Avocado: To avoid cutting avocados, purchase peeled, frozen avocado instead.
Banana: Peel banana before freezing.
RA Cooking Tips
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4 Servings • Approx. 1½ Cups Serving Size
Ingredients
Butternut SquashButternut squash is a great source of vitamin
A, potassium and fiber. It also provides folate,
vitamin B-6, and vitamin E, all of which are
especially important for those with RA.
Nourishment Note!
Cannellini BeansCannellini beans are rich in folate, an important
nutrient for those with RA as certain types of
drugs increase your folate needs.
Fall Harvest Soup
20 MinsPrep Time
35 MinsCook Time
4Servings
151 Calories 3g Fat 25g Carbs 8g Protein
Dinner
1 Tbsp Olive Oil
1 Yellow Onion, finely chopped
2 Cloves of Garlic, minced
1 Red Bell Pepper, seeded and chopped
1 Tbsp Fresh Rosemary, minced
1/4 Tsp Red Pepper Flakes
1 Bag (10 oz) Frozen Butternut Squash
4 Cups Low-Sodium Chicken Broth
1 Can (15 oz) Cannellini Beans, rinsed and drained
1 Parmesan Cheese Rind (optional)
1 Bunch Lacinato Kale, washed and roughly chopped
Salt and Pepper, to taste
55 Mins Total Time Allergens: Dairy, FODMAPs
KaleKale is an incredible source of vitamin K and may
also help to lower cholesterol. Kale also contains
many antioxidants, which helps to protect cells
and may be anti-inflammatory, an important
quality for those with rheumatoid arthritis.
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Squash & Onions: Purchase frozen or pre-chopped, fresh butternut squash and onions.
Kale: Use a kale and herb stripping tool to strip the kale leaves off the ribs. Use a mezzaluna to chop rosemary and kale.
Sauté VegetablesAdd oil to a large saucepan over medium heat. When oil is hot, add the onion, garlic, red pepper, rosemary, and red pepper flakes. Sauté until the onion and red pepper are tender, about 8 minutes.
Add SquashAdd the squash and season with salt and pepper. (If using fresh squash, cook, stirring occasionally, until the squash begins to soften, about two minutes.)
Boil & SimmerAdd the chicken broth, beans and parmesan cheese rind. Bring to a boil, then reduce the heat to medium-low and simmer, stirring occasionally, for 20-25 minutes.
Add KaleAdd the kale and simmer until wilted, about 2 minutes.
Serve and Enjoy!Salt and pepper, to taste. Thin with more broth if desired.
Knife
Cutting Board
Measuring Cups
Measuring Spoons
Large Saucepan
Spoon
Ladle
Can Opener
Instructions What You’ll Need
Dairy Parmesan cheese has trace amounts of lactose, but omit cheese if bothersome
FODMAPs Onions: Quarter onions and allow to flavor the soup. Remove before eating; Garlic: Place garlic in cheese cloth tied with kitchen twine and let simmer in soup, remove before eating; Cannellini Beans: Replace with garbanzo beans
Allergen Swap
Recipe credited from williams-sonoma.com
RA Cooking Tips
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Ingredients
ZucchiniZucchini provides B vitamins that can help to increase energy levels.
Nourishment Note!
Lemon, Feta, & Zucchini Pizza
40 MinsPrep Time
12 MinsCook Time
8Servings
392 Calories 12g Fat 50g Carbs 10g Protein
Lunch | Dinner
1 Package Whole Grain Pizza Crust Mix
1 Large Zucchini, thinly sliced either in matchsticks, long ribbons, or thin slices
4 Cloves Garlic, 2 minced and 2 sliced
1 Tsp Kosher Salt, plus extra to taste
4 Tbsp Extra Virgin Olive Oil
2 Tsp Lemon Zest
8 Oz Feta Cheese Crumbles
½ Cup Scallions, white & light green parts only, thinly sliced
Allergen Swap
Dairy Dairy-free cheese (such as vegan mozzarella)
Gluten Gluten free pizza crust
FODMAPs Omit the garlic; only use the green part of the scallion or omit
8 Servings (Slices) • 1 Slice Serving Size 52 Mins Total Time Allergens: Dairy, Gluten, FODMAPs
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Combine Ingredients & StrainCombine the zucchini and minced garlic in a medium bowl. Add the kosher salt and toss to combine. Transfer the contents to a strainer and set over the bowl. Let rest for 20-30 minutes. Place contents in a paper towel and squeeze to remove the excess water. Set aside.
Cook Pizza MixPrepare and cook pizza mix according to package instructions.
Top PizzaOnce pizza is halfway through cooking, remove from the oven and quickly top the pizza with olive oil, zucchini, lemon zest, garlic slices, and feta cheese. Return to oven for cooking until feta cheese is melted.
SeasonRemove from the oven and top with salt, pepper, and scallions.
Measuring Cup
Measuring Spoons
Cutting Board
Knife
Pizza Cutter
Citrus Zester
Large & Medium Bowls
Mesh Strainer
Spatula
Pizza Pan
Pizza Pan
Instructions What You’ll Need
Recipe credited from seriouseats.comPizza Crust: Purchase pre-made pizza crust instead of a package mix. Follow package instructions for preparing, and top with above ingredients.
Lemon Zest: Try using 1-2 Tsp of pre-made lemon pepper instead of lemon zest to alleviate hand use during food preparation.
Zucchini: Purchase pre-sliced zucchini strips and omit step 1 of the recipe.
Cutting Pizza: When cutting the pizza, use a mezzaluna to alleviate hand use.
RA Cooking Tips
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Ingredients
Very Cherry Walnut Breakfast Bars
15 MinsPrep Time
18-20 MinsCook Time
12Servings
276 Calories 16g Fat 29g Carbs 7g Protein
Breakfast | Snack
1 ½ Cups Old-Fashioned Rolled Oats ⅓ Cup Flour
¼ Cup Unsweetened Apple Sauce ½ Tsp Salt
1 Cup Walnuts, chopped 2 Tbsp Honey
½ Cup Ground Flax Meal ⅓ Cup Brown Sugar
1 Tsp Ground Cinnamon 1 Egg
1 Tsp Baking Soda 1 Tsp Vanilla Extract
½ Cup Dried Cherries ½ Cup Almond Butter
*For an added treat, add ½ cup mini chocolate chips.
Allergen Swap
Nuts Omit walnuts, substitute Sun Butter® for almond butter. Bars may turn green in color if using Sun Butter®. This is due to a chemical reaction between the Sun Butter® and the baking soda and does not affect taste.
Gluten Use a cup-for-cup gluten-free flour alternative
Egg Use a commercial egg replacer
FODMAPs Maple syrup for honey; Gluten-free flour alternative for flour; Firm banana chunks for dried cherries
12 Servings • 1 Bar Serving Size 33-35 Mins Total Time Allergens: Nuts, Gluten, Eggs, FODMAPs
WalnutsWalnuts are one of the few plant-based sources of omega-3 fatty acids. These types of fats are important for heart and brain health, as well as reducing inflammation within the body.
Old-Fashioned OatsOats provide a gluten-free source of soluble fiber, an important nutrient for gut health. Oats also help to bring down cholesterol levels, lowering the risk for heart disease.
Ground Flax MealFlax meal is high in omega-3 fatty acids, these types of fats are helpful for reducing inflammation in the body and lowering the risk for heart disease. Flax meal is also rich in dietary fiber.
Dried CherriesCherries are a great source of anthocyanins and quercetin. These antioxidants may help to protect the heart and lower inflammation within the body. Cherries may also help to relieve arthritis pain when consumed regularly.
Nourishment Note!
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Preheat OvenPreheat oven to 375°F. Line a baking sheet with parchment paper.
Mix IngredientsIn a large bowl, mix together the chopped walnuts, oats, flour, flax meal, baking soda, salt, and cinnamon until combined.
Combine IngredientsIn another large bowl, combine the almond butter, apple sauce, honey, brown sugar, egg, and vanilla extract. Once well mixed, fold in the dried cherries and chocolate chips, if using.
BlendMix the dry ingredient into the almond butter mixture. For easier blending, use a hand mixer or a stand mixer.
Shape DoughPlace dough on the prepared baking sheet and mold into a 1” thick rectangle.
BakeBake in pre-heated oven for 18-20 minutes or until cooked through. Remove from oven and allow to cool before cutting into bars and eating.
Baking Sheet
Parchment Paper
2 Large Bowls
Measuring Cups
Measuring Spoons
Rubber Scraper
Spoon
Mixer (Hand or Stand)
Spatula
Instructions What You’ll Need
Recipe credited from allrecipes.com
Walnuts: Buy pre-chopped walnuts to avoid chopping.
Mix: Mix heavy dough in a stand mixer and use a cookie scoop to scoop dough.
RA Cooking Tips
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