Arthritis affects nearly 50 million people in the U.S. For those people with arthritis, painful joints from waking to sleeping may be part of their daily reality. Fortunately, there are arthritis healthy foods that can help manage pain naturally. In this edition of Eat This, Not That, we look at some arthritis healthy swaps and recipes to help reduce pain and inflammation, and maybe lose some weight to help relieve pressure on affected joints.

Instead of: Coffee for breakfast

You know the story: no coffee, no workie. But your morning caffeine fix may not be doing your body any favors, and the extra sugar and cream in your triple-shot venti vanilla caramel latte may actually be causing harm.

Try: Green tea

Green tea has caffeine in it to give you a gentle wake-up call in the morning, but it also comes with some important arthritis healthy benefits. Green tea is rich in anti-inflammatory polyphenolic compounds that help reduce pain and inflammation in arthritic joints. The recommended amount is three cups daily, and it can be served hot or iced.

Green tea also helps regulate blood sugar, lowers cholesterol, and, in one study, contributed to weight loss when paired with exercise. Instead of reaching for a soda, have a cup of green tea to eliminate sugar and calories.

Instead of: Lettuce

It’s always good to reach for a big salad, but if your lettuce of choice is iceberg, you aren’t doing much for your body beyond staying hydrated. Iceberg lettuce is the most popular type of lettuce in the U.S. It stays fresh for a long time, has a satisfying crunch, and feels like a healthy choice. But truthfully, iceberg is 96% water, and while it has some nutritional value, it’s pretty flabby as far as vegetables go.

Try: Broccoli and carrots

Let’s be clear: nobody is knocking salad as a healthy food choice, but when it comes to fighting arthritis pain, broccoli is a nutritional one-two knockout punch. Not only does broccoli help prevent cancer, but it can also prevent the formation of inflammation causing, cartilage-destroying compounds. This can help prevent osteoarthritis before it starts. All cruciferous veggies have these properties, so tuck into a big plate of cauliflower and Brussels sprouts, too.

For delicious ways to get your RDA of broccoli, cauliflower, and Brussels sprouts, check out this Pinterest board that specializes in these vegetables alone. Most of the recipes posted can use each of these vegetables interchangeably, adding variety and catering to those who might favor one vegetable over the other.

Carrots are ubiquitous year-round, and with good reason. They are chock full of beta carotene and taste delicious. Even the pickiest eaters will tuck into a handful of carrots. Bright orange vegetables are filled with anti-oxidants that are notorious for helping cells stay healthy. Raw or cooked, carrots are another excellent arthritis healthy food.

Instead of: Literally any other protein

In the U.S., people are very focused on consuming protein, but the reality is that the majority of people actually consume more protein than they need. Much of it is low-quality protein in the form of cheap meats and fast food. Not only does this overconsumption of animal-based protein increase our waistlines, but it also does nothing to help manage arthritis.

Try: Fatty fish

Research on the value of omega-3s for healthy hearts and joints is overwhelming. By now, most people know that omega-3 fatty acids are an essential part of preventing heart disease. New research continues to prove that fatty fish like wild salmon, sardines, and ma