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Healthy eating with fibromyalgia

Simple tips to help you eat the best food possible.

an older Latina woman with short gray hair and an older Latino man enjoy eating healthy food, including salad, in an outdoor restaurant patio
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Healthy Eating with Fibro

Experts say a healthy diet may help alleviate or at least reduce some fibromyalgia symptoms. On good days, planning healthy meals may seem doable. But what about days when getting out of bed is a challenge? Here are 10 ideas from Wendy Bazilian, DrPH, MA, RD and registered dietician EA Stewart for making healthy eating a part of your life—on good days and bad.

vegetables, peppers, carrots
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Stock Your Pantry with Healthy Staples

Keep a grocery list posted in your pantry or download an app and create one. Good bets include whole grain pasta, marinara sauce or crushed tomatoes, ground turkey, frozen shrimp, yogurt, whole grain breads, eggs, frozen fruit and vegetables, honey, extra virgin olive oil, quality herbs and spices,Show More

veggies, vegetables, frozen vegetables
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Make Your Freezer Your Best Ally

On good days, create soups, tomato sauces, roast chicken, lasagna and other casseroles—whatever you enjoy that’s filled with nutrients—to enjoy on days when you’re not up to cooking. Do what chefs do to store food safely: buy a roll of painter’s tape and a couple of sharpie pens. Rip off a piece ofShow More

packaged fruit
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Buy Pre-Washed and Pre-Cut Fruits and Veggies

Frozen fruits and vegetables are better nutritionally than most canned versions—the exception being tomatoes, which are more nutritious when they're cooked and canned. Look for low-sodium crushed or diced canned tomatoes. Fire-roasted canned tomatoes also have great flavor.

woman baking
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Make Your Kitchen a Comfortable Work Zone

If you're too tired to stand at the counter to prepare meals, buy a bar stool and make sure it has rubberized feet (or add stabilizers) so it doesn’t slide on the floor. Buy kitchen tools that are comfortable in your hands, with rubberized or well-formed handles. Use lightweight pots and pans, asShow More

woman unpacking sushi
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Prep Your Meals Over Time

To avoid fatigue, break down meal creation into distinct steps that you can do over several days for several meals. Shop for all of the meals on one day. Prep and package ingredients for each dish on another day. Cook them on yet another day. Then package and store for eating later.

soup, meal prep, prepared meals
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Buy Glass Containers for Leftovers

Glass containers of various sizes can act as portioned storage in freezers, can be reheated in the microwave or oven, used to serve and finally washed.

shopping, grocery shopping, reading labels, food label
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Purchase Healthy Convenience Foods

Give yourself permission to use healthy convenience foods—be they frozen or prepared at the market, or your favorite deli or restaurant. Look for prepared organic dishes at your local farmers' market. You can eat them as is or add your own signature seasonings, herbs and other touches. Buy pre-madeShow More

blender, smoothie, green smoothie, recipe, apple, lime
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Invest in Small Appliances

With a blender you can make quick, easy and nutritious smoothies and soups—hot or cold. With a slow cooker, you can start a meal in the morning when you have the most energy, plus you can double or triple the recipe to freeze for later.

soup, broccoli soup
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Choose Recipes with Few Ingredients

Look for recipes that use no more than five ingredients. It’s easy to make broccoli soup, for instance, with a head of fresh broccoli, diced onion, minced garlic, olive oil and chicken stock. Saute onion and garlic in olive oil until opaque and wilted. Cut up the broccoli while the onion and garlicShow More

prepared meals, personal chef, chef
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Hire a Personal Chef

No, this doesn’t have to cost a fortune and you don’t have to make a long-term commitment. There are many personal chefs who specialize in creating targeted nutritious meals for families. Find them at the American Personal and Private Chef Association's website. Discuss your dietary needs andShow More

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