Beta-carotene, Vitamin C, Vitamin D, Vitamin E, Niacin, Omega 3 fatty acids, Boron
Osteoarthritis - Day 1
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Breakfast
Snack
- 8 fl oz plain yogurt
- 1 tbsp flax seed
- 1 tbsp walnuts
- 1 tbsp dried figs
- ½ tsp ginger
Lunch
Dinner
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Nutritional Profile
Calories |
1874 |
Calories from fat |
35% |
Fiber |
40 g |
Vitamin A-RE |
362% |
Beta-carotene |
15514 mcg |
Vitamin C |
380% |
Vitamin D |
122% |
Vitamin E |
117% |
Niacin |
255% |
Boron |
1.5 mcg |
Omega 3 EFA |
4.1 grams |
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Osteoarthritis - Day 2
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Breakfast
-
Perfect oatmeal
- 1 cup fruit salad:
- papaya
- blueberries
- sprinkled with grated fresh ginger
Snack
- Rice cake
- 1 tbsp sunflower seed butter
- Small pear
Lunch
Dinner
|
Nutritional Profile
Calories |
1810 |
Calories from fat |
34% |
Fiber |
44 g |
Vitamin A-RE |
308% |
Beta-carotene |
13886 mcg |
Vitamin C |
487% |
Vitamin D |
168% |
Vitamin E |
122% |
Niacin |
100% |
Boron |
2.8 mcg |
Omega 3 EFA |
6.3 grams |
|
Osteoarthritis - Day 3
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Breakfast
- 1½ cup fruit salad:
- cantaloupe
- strawberries
- papaya
- sprinkled with fresh grated ginger
- 8 oz yogurt
- 1 tbsp flax seeds
- Whole wheat toast
- 1½ tbsp almond butter
Snack
- Banana
- ½ cup trail mix:
- sunflower seeds
- pumpkin seeds
- raisins
Lunch
- Tuna salad:
- 1 cup romaine
- ½ cup collard greens
- ½ cup turnip greens
- ¼ cup navy beans
- ¼ cup sliced fennel
- ¼ cup pear
- 1/8 cup onions
- Small can tunafish packed in water
- Dressing:
- 1 tbsp flax seed oil
- ½ tsp turmeric
- ½ tsp cumin
- 2 rye crackers
Dinner
- 4 oz roasted turkey breast
- 1 cup quinoa
- 1 cup winter squash puree
- 6 asparagus spears with 1 tbsp sesame seeds
|
Nutritional Profile
Calories |
1888 |
Calories from fat |
33% |
Fiber |
41 g |
Vitamin A-RE |
114% |
Beta-carotene |
5050 mcg |
Vitamin C |
275% |
Vitamin D |
89% |
Vitamin E |
164% |
Niacin |
228% |
Boron |
.08 mcg |
Omega 3 EFA |
10.46 grams |
|
Osteoarthritis - Day 4
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Breakfast
- Breakfast shake:
- 1 cup soymilk
- 4 oz yogurt
- ½ cup blueberries
- ½ frozen banana
- 1 tbsp flax seeds
- ½ tbsp flaxseed oil
- 1 rice cake
- 1 tbsp sunflower butter
Snack
- Fruit salad:
- 2 kiwifruit
- ¼ cup raspberries
Lunch
- 3 oz baked marinated tempeh
- 1 cup brown rice
- 2 cups healthy sautéed veggies:
- chard
- broccoli
- collards with 1 tsp garlic
- Dressing:
- 1 tbsp olive oil
- 1 tbsp sesame seeds
- 1 tsp ground ginger
- 1/8 tsp cayenne pepper
Dinner
- 6 oz halibut
- topped with 4 shrimp
- ½ cup pineapple-papaya salsa
- ¾ cup barley
- 1 cup brussel sprouts
- 1 small sweet potato with 1 tbsp sliced almonds
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Nutritional Profile
Calories |
1998 |
Calories from fat |
30% |
Fiber |
49 g |
Vitamin A-RE |
327% |
Beta-carotene |
14838 mcg |
Vitamin C |
500% |
Vitamin D |
51% |
Vitamin E |
167% |
Niacin |
200% |
Boron |
--- mcg |
Omega 3 EFA |
7.34 grams |
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