Diet Plan for Healthy Joints

As per Ayurveda, there is no definite diet plan for joint pain patients; however, people have tried to adhere to some particular food items and designed a diet regimen specific for individuals having joint pain that helps reduce the level of pain and help to lubricate the joints. Eating fresh vegetables and fruits in abundance constitutes a significant part of the daily diet as they carry necessary nutrients that help reduce joint pain. Eating healthy not only reduces your weight, due to which there is a reduction of stress on joints but also increases the overall energy level of an individual. All the green vegetables such as ladyfinger, cabbage, and spinach have very high protein contents and other vitamins that aid in the reduction of pain. Garlic and onions have diallyl disulfide have anti-inflammatory, anti-oxidant, and anti-microbial properties that are incredibly beneficial for the human body and can aid an individual with various diseases, including joint pain. Turmeric or Haldi is a critical ingredient in ayurvedic medications, and so it should also be included in the diet of a patient having joint pain. Dry fruits or nuts such as almonds, black grapes, and walnut are extremely useful and must be consumed daily as they also keep joints healthy.

Monday

• Breakfast (7a.m-8a.m)- 1 bowl Vegetable soup
• Mid-morning (11a.m)- 1 bowl mixed fruit salad (Peaches, pear, apple, pomegranate)
• Lunch (1pm-2pm)- 1 cup boiled rice + 1 cup bitter gourd sabji+ 2 multi grain chapatti+ ½ cup dal
• Evening snack (4-5pm)- 1 cup black or green tea + 2 biscuit
• Dinner (7-8pm)- 1 cup vegetable curry+ 2-3 chapatti + 1 cup salad

Tuesday

• Breakfast (7a.m-8a.m)- 1 bowl moong sprouts
• Mid-morning (11a.m)- 2 glass coconut water
• Lunch (1pm-2pm)- 1 bowl vegetable pulav + 1 cup curd/ sweet or salty lassi
• Evening snack (4-5pm)- 1 glass skimmed milk
• Dinner(7-8pm)- 1 cup broken wheat upma +half cup spinach sabji

Wednesday

• Breakfast (7a.m-8a.m)- 1 bowl vegetable soup
• Mid-morning (11a.m)- 1 bowl mixed fruit salad (Pineapple, orange, apple, and cherries)
• Lunch (1pm-2pm)- 2-3 multi grain chappati + 1 bowl tur dal + 1 bowl celery salad
• Evening snack (4-5pm)- 1 cup black or green tea + 2 biscuit
• Dinner(7-8pm)- 1 cup mix veg sabji + 2-3 multi grain chapatti

Thursday

• Breakfast (7a.m-8a.m)- 2 vegetable sandwich + 1 cup green tea
• Mid-morning (11a.m)- 2 glass coconut water
• Lunch (1pm-2pm)- 1 bowl rice (brown) + 1 bowl tomato onion curry+ 1 chappati
• Evening snack (4-5pm)- 1 glass skimmed milk
• Dinner(7-8pm)- 2-3 chapatti+ 1 cup round gourd sabi + salad

Friday

• Breakfast (7a.m-8a.m)- 2 veg sandwich + 1 cup green tea
• Mid-morning (11a.m)- 1 small cup boiled chana (Black)
• Lunch (1pm-2pm) – 1 bowl mushroom sabji (curry) + 1 cup spinach sabji + 1 bowl rice + 1 multi grain chapati
• Evening snack (4-5pm)- 1 bowl vegetable soup
• Dinner(7-8pm)- 2 chappati+ 1 bowl pumpkin sabzi+salad

Saturday

• Breakfast (7a.m-8a.m)- 2 medium size besan chilla + green chutney
• Mid-morning (11a.m)- 2 glass coconut water
• Lunch (1pm-2pm)- 1 bowl drumstick curry + 1 cup brown rice + 1 bowl salad
• Evening snack (4-5pm)- 1 cup black or green tea + 2 biscuit
• Dinner(7-8pm)-1 cup broken wheat upma +half cup spinach sabji

Sunday

• Breakfast (7a.m-8a.m)-1 bowl sprout
• Mid-morning (11a.m)- 1 small cup boiled chana (Black)
• Lunch (1pm-2pm)- 1 bowl pumpkin sabji + 2-3 multi grain chappati + 1 bowl salad
• Evening snack (4-5pm)- 1 bowl mixed fruit salad (Apple, pomegranate, cherry)
• Dinner(7-8pm)- 1 cup bitter gourd sabji + 2-3 multi grain chapatti + salad

Doctor tips:

1. Avoid eating junk and processed foods
2. Increased water intake
3. Brisk walking two times a day ; morning and evening
4. Avoid excessive sour things