Healthy eating is an important part of managing your OA symptoms. Making healthy food choices can give you the nutrition you need to have healthy bones, stay at a healthy weight, or lose extra body weight if your healthcare provider recommends this.
When a joint breaks down, this also affects your bone health.
Vitamin D and calcium are both important for healthy bones, so ask your healthcare provider or dietitian how much vitamin D and calcium is right for you. Eat foods that are good sources of vitamin D and take a vitamin D supplement.
Learn more about
getting enough calcium and vitamin D, including how much you may need depending on your age and sex.
The following are examples of foods that are high in calcium. You can also get more examples from
People with OA also often carry extra body weight. Extra body weight puts more force on your knees and hips. Eating healthy and being active are parts of a healthy lifestyle for managing chronic disease, like OA.
If you carry extra weight, here are some helpful tips to stop you from gaining more weight. Then you can focus on losing a small amount of weight at a time. Even losing a little extra weight can help with joint pain. Talk to your healthcare provider about your goals for health and weight.
Make it a habit to eat a variety of healthy foods each day. Healthy meals and snacks can be simple when you use the
Eat Well Plate from Canada’s Food Guide. Here’s how:
Learn more about healthy eating and how to start making better food choices.
Make water your drink of choice. Replace sugary drinks with water. Other healthy drink options can include:
Limit drinks that are high in sugar and calories like:
Remember that how much you eat is as important as what you eat. You can gain weight if you eat and drink larger portions than you need.
Record what you eat and drink. People who keep track of what they eat and drink are more likely to make changes that last.
Healthy eating may help you control some of your symptoms and manage side effects from some of the medicine you take for your OA. You’re going to come across a lot of books and websites that claim that some foods or special diets or supplements will cure OA or help with symptoms. But many studies show that no one food, diet, or supplement will cure OA.
Don’t follow diets that ask you to stay away from certain foods. Doing this could cause you to get less of the nutrition you need to stay healthy. If you’re thinking about cutting out healthy foods or changing the way you eat, speak with your doctor or a dietitian first.
Current as of: October 2, 2020
Author: Bone & Joint Health Strategic Clinical Network, AHS
This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.