Eat This, Not That: Snacks That Boost Joint Health

If, like most people, you snack at least once during the course of a day, it is important to choose snacks wisely. What you eat matters to joint function. To help navigate the world of snacking, here is a list of my recommendations for what to eat and what not to eat, so you can stay satiated and stay mobile.

Snack Science

A snack is defined as any food eaten between main meals, but many adults replace meals entirely with snacks. The 2020 Food & Health Survey from the International Food Information Council reported that 40% of Americans replace meals occasionally, and 25% skip meals entirely.

Snacking does have benefits, such as supporting healthy blood sugar and energy levels throughout the day and helping curb your appetite. But, this does not mean they should replace meals. When you choose healthy snacks, you can add additional nutrients to your diet to promote optimal health.

Unfortunately, the most common snack choices in the U.S. are crackers, chips, cookies, candy, popcorn, and soft drinks. These are not ideal for joint or overall health, so you need to skip these snacks and opt for my alternative instead.

Smart Snacks for Better Joint Health

Snacks can be a regular and important part of a healthy diet, when you make smart choices. By planning your snacks for the day ahead, you can choose foods that promote your health rather than work against it. Here’s my list of snacks to avoid and the nutritious alternatives you should grab instead.

Eat Veggies, Not Chips

Potato and veggie chips may seem like they would be good for you, given the vegetable names. Unfortunately, there are very few vegetables in the products, and a lot of sodium and fat. The frying process also strips the vegetables of beneficial proteins and nutrients.

To ensure you get all the nutrients that vegetables offer, stick with the fresh version instead. You get the same crunchy snack and a host of health benefits. Cruciferous and root vegetables are great for joint health, offering vitamins A, C, and K, which reduce oxidative damage and inflammation for less joint stiffness.

So, EAT some homemade baked sweet potato chips with turmeric, broccoli florets with hummus, or some carrot sticks, NOT processed potato chips.

Eat Nuts, Not Pretzels

Many opt for pretzels instead of potato chips, but this is not necessarily any better. Pretzels may contain less fat than chips, but they still contain high amounts of sodium and offer very little fiber or nutritional value.

Instead of pretzels, grab a handful of nuts, seeds, or both. Nuts and seeds are packed with protein, fiber, vitamins, and minerals and deliver powerful omega-3 fatty acids, which reduce inflammation and can support cartilage health, so you can stop worying about achy joints.

So, EAT some homemade trail mix with joint-supportive walnuts, almonds, flax seeds, and pine nuts, NOT pretzels.

Eat Fruit, Not Cookies

Fresh fruit is a healthful alternative to cookies, when you’re craving something sweet. The natural sugar in fruit is a preferred alternative to the refined sugars in cookies, and you still satiate your sweet tooth.

Cookies also offer no nutritional value. Pack nutrient-dense fruit for your snacks, to get a host of antioxidants, essential vitamins and minerals, and fiber. Berries, cherries, avocado, and oranges offer anthocyanins and vitamin C, which all help reduce oxidative damage and joint pain.

So, EAT some avocado toast, a bowl of cherries, or a berry fruit salad, NOT cookies.

Eat Yogurt, Not Candy

Another common snack is candy, and with vending machines everywhere, it can be a tempting snack option. Instead of refined sugar that spikes blood sugar levels and increases inflammation, bring yogurt along with you for a smarter snacking choice.

Yogurt is full of beneficial probiotics, protein, and vitamins that can support overall health. Plain yogurt that is free of added sugars is a healthful option to replace candy, and you have the option to flavor it with your favorite fruits for additional nutrients.

So, EAT plain Greek yogurt with fruit, granola, chia seeds, and honey, NOT candy.

Something Extra

Your joints keep you moving all day long, and they need specific nutrients to make sure joint pain doesn’t slow you down. Even with a balanced diet, the additional support of 1MD Nutrition’s MoveMD® can help ensure your joints have everything they need.

MoveMD® supports joint health and mobility and reduces joint aches associated with aging and arthritis. The comprehensive formula includes clinically-studied AprèsFlex® Boswellia serrata and Zanthin® Natural Astaxanthin along with advanced collagen and hyaluronic acid. With regular use, you can strengthen connective tissues and promote range of motion, so you don’t miss out on the activities you love.

Final Thoughts

By adding nutritious snacks to a balanced diet, performing regular exercise, and taking 1MD Nutrition’s joint supplements, you will create a powerful joint health routine. So, eat these snacks, not processed foods, for pain-free joints and the freedom to move anywhere you like.