If pre-packaged meals are your go-to for dinner, stay healthy by choosing foods that can help curb rheumatoid arthritis symptoms.

At the end of a long workday, the last thing you want to do is cook dinner. Ready-made meals provide a fast, easy alternative to slaving over the stove, but for people with rheumatoid arthritis who want foods with anti-inflammatory benefits, the grocery store selection process can be tricky.

You’ll want to think carefully about what you’re eating. Read nutrition labels, and pay special attention to sodium percentages and calorie counts. A meal that has 5 percent of the recommended daily limit for sodium is generally considered “low-sodium,” while a meal with 20 percent is “high-sodium” and should be avoided. Keep an eye on the calories in so-called healthy pre-packaged meals. Even freshly made foods can pack a good deal of sugar and fat.

The best pre-packaged RA meals should include foods that make up the Mediterranean diet – heart-healthy olive oil, nuts like walnuts, fish, and lots of fruits and vegetables, said Ruth Frechman, MA, RD, a spokeswoman for the Academy of Nutrition and Dietetics. A Mediterranean diet can reduce inflammation as well as your risk for metabolic syndrome, a pre-diabetes condition, according to a 2013 study published in the journal Diabetes & Metabolism.

Pre-Packaged Meals: 5 Great Choices

1. A salmon-based frozen meal.A meal with 4 ounces of salmon will help you work in one of two recommended servings of fish per week – a guideline most of us don't come close to meeting, said Joy Dubost, PhD, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Grilled or baked fish will help keep calories and fat down while providing omega-3s, which have inflammation-fighting properties.

2. Pre-washed salads.A pre-washed salad can help reduce the time you spend cleaning and cutting or chopping in the kitchen, which is a bonus if you have limited hand function, said Lona Sandon, MEd, RD, LD, a dietitian at the University of Texas Southwestern Medical Center in Dallas who also has rheumatoid arthritis (RA). Customize your meal by sprinkling on healthy toppings like nuts and berries, which can curb inflammation.

3. A microwaveable meal with fish and vegetables.Certain brands of microwaveable meals, like Lean Cuisine and Healthy Choice, do a good job with sodium count and portion size, Sandon said. You’ll make an even more ideal choice if you can find a microwaveable meal that includes broccoli, which provides fiber, vitamin A, vitamin K, and even cholesterol-fighting compounds, said Scott Zashin, MD, a rheumatologist in Dallas. To round out your meal, add a side salad.

4. Vegetarian chili.Vegetarian chili is often full of beans and soy, which are protein-rich and high in nutrients, Dr. Dubost said. “You’ll get your caloric and nutrient needs as well as fiber,” she added.

5. An Asian-inspired meal with garlic, turmeric, or green herbs. The spices and herbs included within many pre-packaged Thai and Chinese meals contain anti-inflammatory compounds, Dubost said. Your meal gets an A-plus if it incorporates heart-healthy nuts, like walnuts or almonds.