Simple, Arthritis-Friendly Meal Preparation Tips.
January 2025
Living with arthritis can make everyday tasks, like preparing meals, more challenging. Joint pain, stiffness, and fatigue may limit your
ability to chop, stir, or lift heavy pots and pans.
However, with a little planning and some arthritis-friendly techniques, cooking can become a manageable and enjoyable part of your routine.
Here are some tips for simplifying meal preparation while protecting your joints.
1. Plan Ahead to Save Time & Energy
Meal planning is key to reducing the stress of daily cooking. By organising your meals in advance, you can avoid last-minute scrambling and
ensure that you have arthritis-friendly meals ready to go.
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Batch Cooking: Prepare large portions of meals,
such as soups, stews, or casseroles, and store them in individual containers for easy reheating throughout the week. It can be a helpful
strategy for the days when you feel better and have energy.
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Grocery List: Make a detailed shopping list to
ensure you purchase everything you need for the week, reducing unnecessary trips to the store.
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Prep Ingredients in Advance: On days when you
feel good, wash, chop, and portion out ingredients so they’re ready to use when it’s time to cook.
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Meal Prep Within Your Schedule: The days when you
feel better, take advantage of those days and prepare more meals and snacks. Some days you’ll be able to prepare more then others, and
that’s okay.
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Keep Ready-Made
Foods Handy:
Stock up on frozen fruits and vegetables, frozen healthy ready-made meals, as well as low-sodium canned legumes. These are helpful as a
back up for those days you don’t want to cook, or if you can’t get to the supermarket.
2. Invest in Arthritis Friendly Kitchen Tools
The right tools can make a big difference in easing strain on your hands and joints while cooking. Consider adding these helpful
gadgets to your kitchen:
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Electric Gadgets: Use an electric can opener,
food processor, or blender to reduce the need for manual chopping and stirring.
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Ergonomic Utensils: Opt for utensils with padded,
wide, or non-slip handles to reduce strain on your fingers and wrists.
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Lightweight Cookware: Choose lightweight pots and pans to minimise the effort needed
to lift and manoeuvre them.
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Jars and Bottle Openers: Use rubber grips or
specialised tools to make opening jars and bottles easier.
2. Invest in Arthritis Friendly Kitchen Tools
The right tools can make a big difference in easing strain on your hands and joints while cooking. Consider
adding these helpful gadgets to your kitchen:
-
Electric Gadgets: Use an electric can opener,
food processor, or blender to reduce the need for manual chopping and stirring.
-
Ergonomic Utensils: Opt for utensils with padded,
wide, or non-slip handles to reduce strain on your fingers and wrists.
-
Lightweight Cookware: Choose lightweight pots and pans to minimise the effort needed
to lift and manoeuvre them.
-
Jars and Bottle Openers: Use rubber grips or specialised tools to make opening jars
and bottles easier.
For more information on Arthritis Friendly Kitchen Tools, check out Independent
Living Centres Website here,
or book an appointment to see an Occupational Therapist (OT).
3. Choose Easy-to-Prepare Recipes
Simplify your meals by selecting recipes with minimal prep time and easy-to-follow steps. Here are some
ideas:
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One-Pot Meals: Dishes like stir-fries, soups, or
pasta can be cooked in a single pot or pan, minimising clean-up.
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Sheet Pan Dinners: Roast vegetables, chicken, or
fish on a sheet pan for a balanced, hands-off meal.
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Slow Cooker or Instant Pot: Let these appliances do the work for you. Simply add the
ingredients and let them cook while you focus on other tasks.
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Pre-Chopped Ingredients: Chopping, slicing, and cutting food can be tough if you have
arthritis in your hands, wrists or fingers and a poor grip. Purchase pre-chopped vegetables, fruits, shredded cheese, or peeled garlic to
save time and effort. Frozen vegetables and fruits can have just as many (or more) nutrients as fresh.
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Use Simple Recipes: Recipes that have fewer ingredients are easier to prepare and take
less time to cook. Recipes don’t have to be complicated, utilise the one pot meals, sheet pan meals or slow cooked meals to make those meals
time easier.
4. Focus on Anti-Inflammatory Ingredients
A healthy, balanced diet with anti-inflammatory foods can help manage arthritis symptoms. Incorporate these
nutrient-rich options into your meals:
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Fruits & Vegetables: Add colourful produce
like leafy greens, berries, and sweet potatoes to your dishes. These are packed with antioxidants, vitamins, and minerals that support
overall health and may reduce inflammation. Leafy greens like spinach and kale provide calcium and vitamin K, while berries are rich in
vitamin C and anti-inflammatory compounds. Sweet potatoes are a great source of fibre and beta-carotene, beneficial for your immune
system.
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Healthy Fats: Use olive oil, avocado, and fatty fish (like salmon or mackerel) to
support joint health. Olive oil contains monounsaturated fats and polyphenols that may help fight inflammation. Avocado is rich in
heart-healthy fats, vitamin E, and antioxidants. Fatty fish is an excellent source of omega-3 fatty acids, which are known to
help reduce joint stiffness and swelling. Aim for at least two servings of oily fish per week for maximum benefit.
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Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, or oats.
Whole grains are a rich source of fibre, which can help reduce levels of C-reactive protein (CRP), a marker of inflammation in the body. Quinoa
is a complete protein, making it an excellent choice for vegetarians and vegans.
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Spices: Include turmeric and ginger for their natural anti-inflammatory properties.
Both spices can be easily incorporated into soups, stews, and even desserts for a health boost.
5. Practice Joint Protection Techniques
To minimise strain on your joints while cooking, try these simple techniques:
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Use Two Hands: Hold heavier items, such as pots
or mixing bowls, with both hands to distribute weight evenly.
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Sit While Preparing: Use a high stool or chair at your kitchen counter to reduce the
strain of standing for long periods. If using a stool isn’t an option, consider sitting at the dining table on a regular chair to complete
your food preparation. This setup allows you to stay comfortable and maintain energy while managing your tasks effectively. Prioritising
your comfort can make a significant difference in how much you enjoy the process.
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Slide Instead of Lift: Slide heavy items like pots or pans across the counter instead
of lifting them.
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Rest When Needed: Take breaks between steps to prevent overexertion. Pacing yourself
means listening to your body and pausing when necessary. This approach can help reduce discomfort and fatigue, making the cooking process
more enjoyable and manageable.
6. Store Essentials Within Easy Reach
Reaching for items stored high or low can strain your joints. Organise your kitchen so frequently used items are easy to access:
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Countertop Storage: Keep
appliances and tools you use daily, such as a blender or cutting board, on the counter.
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Drawer Organisers: Use dividers to keep utensils and tools organised for quick access.
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Lightweight Storage Containers: Store leftovers in lightweight, stackable
containers that are easy to lift and open.
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Lightweight Pots & Pans: Heavy pots and pans can be difficult to handle when
experiencing sore, stiff, or achy arms and wrists. It may be helpful to visit a store to test lighter options and find ones that you can
hold comfortably.
7. Embrace Freezer-Friendly Options
Frozen meals and ingredients can be a lifesaver for people with arthritis:
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Homemade Freezer Meals: Make
double batches of soups, casseroles, stews, broths or pasta sauces and freeze them in portioned containers for future use.
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Frozen Produce: Stock up on frozen vegetables and fruits. They're just as
nutritious as fresh options, and they save you from peeling and chopping.
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Pre-Cooked Proteins: Consider using pre-cooked chicken, prawns, or plant-based
proteins that can be quickly heated for easy meals. This saves time and reduces the need to stand for long periods if your arthritis is
causing soreness in your lower limbs.
8. Seek Support When Needed
You don't have to tackle meal preparation alone. Reach out for help when needed:
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Family and Friends: Enlist the
help of family members or friends to assist with grocery shopping or meal prep.
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Meal Delivery Service: Consider using arthritis-friendly meal delivery services that
offer healthy, pre-prepared meals.
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Dietitian Guidance: A registered dietitian can help you create meal plans tailored
to your dietary needs and arthritis management goals.
Preparing meals with arthritis doesn’t have to be overwhelming. By planning ahead, using joint-friendly tools, and embracing simple recipes,
you can create nutritious meals while minimising strain on your body. Remember, the goal is to make cooking enjoyable and manageable so that
it supports your overall health and wellbeing.
With a little preparation and the right strategies, you can take control of your kitchen and continue to enjoy delicious, healthy meals
without overburdening your joints.
How The Arthritis Movement Can Help
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