5 tips for affordable arthritis-friendly eating

Grocery shopping can feel discouraging, especially with rising prices. 

If you live with arthritis, following a well-balanced diet can help you manage your symptoms. Emphasizing the importance of anti-inflammatory foods, registered dietitian Cristina Montoya explains, “Research shows that eating a diet rich in fruits, vegetables, whole grains, and healthy fats is critical to help reduce inflammation.” 

This is great advice that can be hard to follow when the rising cost of fresh produce and protein sources can make eating healthy seem unaffordable.  

With strategic meal prep and cost-effective choices, it’s possible to eat arthritis-friendly foods that are also gentle on the wallet. 

Here are five simple tips from Cristina to follow an anti-inflammatory diet without breaking the bank:

1. Shop in bulk 

Buy anti-inflammatory staples like lentils, legumes, quinoa, oats, flaxseeds and nuts in bulk. “These non-perishable items often cost less when bought in larger quantities,” says Cristina. Freeze at least half of the nuts to avoid rancidity during long-term storage.     

2. Buy frozen foods 

Frozen fruits and vegetables are often more affordable than fresh and have the added benefit of a longer shelf life. According to Canada’s food guide, frozen fruits and veggies are also nutrient-rich because they are picked at peak ripeness and frozen quickly to preserve their nutrients and flavour.  

“Options like frozen spinach, kale, or mixed berries are perfect for smoothies and soups,” Cristina says. 

While these may be a great affordable option in many places, they might be more expensive in some remote areas. 

3. Cook at home 

Preparing meals from scratch allows you to control costs and ingredients, ensuring they're healthy and affordable. Cristina recommends creating a weekly meal plan and batch cooking with anti-inflammatory foods. “This should reduce food waste and help you stick to your budget,” she says. “And as a bonus, it will save you time in the kitchen during the week!”  

Discover our collection of delicious anti-inflammatory recipes!

4. Focus on affordable proteins 

Add affordable protein-rich foods. Cristina recommends adding eggs and legumes like lentils, chickpeas and black beans to your meal plan. “If high-quality protein like salmon is outside your budget, look at canned options,” shares Cristina. “Canned salmon and tuna are great affordable sources of Omega-3 rich protein.” 

5. Keep it simple 

Choose simple recipes with just five to ten ingredients, like turkey burgers or lentil soup. To help prepare your budget for our delicious lentil soup recipe, Cristina shares a breakdown of the cost:  

Lentil soup (approximately seven servings): 

Remember, small changes add up. By following these five tips, you can ease the burden on your budget and eat foods that support managing arthritis symptoms and your overall health. Ready to get started? Explore our collection of recipes and meal-planning tips to inspire your next grocery run!