Build strong bones. Boost your calcium intake, because a diet rich in this important mineral helps to keep your bones sturdy and can lower your risk of osteoporosis (the brittle bone disease). There are plenty of sources besides milk, including yogurt, broccoli, kale, figs, salmon and calcium supplements.
Avoid eating at fast food restaurants. But if you must, try to make the healthiest choices. Opt for grilled meat instead of fried meat. Add lettuce and tomato to your sandwich. Hold the mayo. Substitute a side salad for french fries. Drink water or juice instead of soft drinks.
Pick, pour or peel. If you are looking for a tasty treat, reach for an orange – or a tall glass of orange juice. Why? Recent research points to the importance of vitamin C and other antioxidants in reducing your risk of osteoarthritis.
Add color to your diet. Choose fruits and veggies in a wide range of color to get maximum nutrients, such as fiber, disease-fighting antioxidants and an abundance of phytochemicals. Sneak in healthy food. Keep precut veggies and fruits – like celery and carrot sticks, broccoli florets, pepper slices and melon cubes – in the front door of your refrigerator so you'll reach for them at snack time.
Throw some fish on the grill. Omega-3 fatty acids, found in cold-water fish, such as salmon and mackerel, can help keep your joints healthy. In fact, studies show omega-3s can reduce the pain and inflammation of stiff joints in people with arthritis. Because you probably don't have time to grill fish every night, consider supplementing your diet with fish oil capsules.