Arthritis Diet Power Shopping: Breakfast Foods, Coffee Tea

It’s often said that breakfast is the most important meal of the day. Research has shown that breakfast skippers tend to overeat at other meals and snack excessively throughout the day. That can make it hard to maintain a healthy weight as you manage your arthritis.

但是早餐吃什么很重要。冷热麦片都是不错的选择。它们是获得富含纤维的全谷物的快速方法，有助于减少炎症。燕麦片可能是你的首选谷物，还有几种由玉米、糙米、藜麦、大麻、荞麦和卡穆制成的营养谷物。请记住，全谷物的选择并不是无热量的，控制分量很重要。

Both coffee and tea are rich in antioxidants, and studies reported numerous health benefits. Drinking 4 or more cups of coffee a day has been shown to reduce the risk of heart disease, stroke, depression, some cancers and gout, help relieve dry eye syndrome and protect liver health Like coffee, tea contains polyphenols that haveanti-inflammatory properties. Tea drinkers are at lower risk for diabetes and possibly heart disease.

Smart shopping tips:

Choose carefully

In addition to checking ingredients to ensure you’re getting whole grains, whether for cereal or breads, with at least 3 g to 5 g fiber per serving, make sure you’re not loading up on sugar and sodium.

Compromise wisely

Instant oatmeal is easier and quicker to prepare and has some of the nutritional benefits of old-fashioned oatmeal. But it has more artificial ingredients, less fiber and may have more sugar.

Moderation is key

Whether it’s peanut butter or eggs, watch out for fat content. Mixing may help. Mix regular peanut butter with lower-fat alternatives or other types of nut butter (almond or walnut) for a single serving. Toss some liquid egg white into the egg batter.

Smooth it out

Smoothies are a quick and easy way to get the recommended servings of fruit and vegetables. Making your own will help you keep sugar content low. Fresh, unsweetened frozen or canned fruits are best, add a scoop of healthy protein power and low-fat or non-dairy milk (although water is fine, too), then toss in a bit of honey, agave nectar or stevia for sweetness. Ramp up the nutrition by adding healthy nuts or seeds and maybe some probiotics.

Skip the bar

Most breakfast bars are high in fat and sugar. But it you have a craving, look for ones with at least 10 grams of protein and 3 to 5 grams of fiber.

Go for grounds

While an 8-ounce cup of black coffee offers health benefits, pre-packaged drinks or your special order at Starbucks or Dunkin Donuts can be surprisingly high in sugar and fat. Buy the grounds and be your own barista.

Add the flavor

在咖啡中加入肉桂或香草粉可以帮助你少用糖。尤其是肉桂，它富含抗氧化剂和多酚。

Choose the best colors

Green and black teas continue to be the focus on ongoing research for their positive effect on mental alertness and reduced cholesterol levels, and possibly for weight loss, heart disease, blood pressure, osteoporosis and skin health.

Related Resources:

• Add Color to Your Arthritis Diet
• Learn more about how an arthritis diet can benefit you
• Arthritis Diet Power Shopping: Frozen Foods