Danielle Hamo Blog

The importance of an Anti – Inflammatory Diet

 

source: http://www.drweil.com

source: http://www.drweil.com

Chronic inflammation in the body is the root cause of most chronic diseases

The anti – inflammatory diet is a general healthy diet that lowers your risk for cancer, heart disease, and other chronic diseases and promotes longevity

Foods to eat:

  • Foods high in omega-3 fatty acids
  • Flax seed oil – buy in the refrigerated, keep in the fridge, do not cook with it eat it raw
  • Flax meal – add to salads, smoothies, soups.
  • Salmon
  • Fish oil Supplements. 2 grams per day.
  • Curcumin & Turmeric. Add to chicken dishes, potatoes, soups.
  • Foods high in vitamin D. Salmon, Mackerel, Eggs, fortified low fat milk.
  • Kefir, plain and low-fat.
  • Flavanoids: Quercetin & Apigenin have been proven to be anti-inflammatory
  • Sources: Onions, Apples, Tea, Berries, Olives, Bananas, Lettuce, Plums, Red Wine, Celery, Lemons, Parsley, Oregano, Beets
  • Beets – High in betalains which are anti-inflammatory.
  • Olive oil – sauté, marinade, bake, and use as dressing
  • Whole leaf teas – Buy a strainer and make full leaf teas that do not come in a tea bag that come loose. You can buy this at whole foods

Complete the diet with:

  • All fresh fruits
  • All fresh or frozen vegetables
    • Eat raw, steamed, baked, broiled
    • Legumes – Beans, Lentils – high in fiber, high in protein, low in calories
    • Lean protein – tofu, boneless skinless chicken breast, fish: tilapia, branzino, snapper, tuna, salmon, sea bass
    • Whole grains – fiber you need is 30 grams per day
      • Farro (make a salad with it by adding veggies and some lemon and olive oil)
      • Quinoa
      • Bulgur
      • Whole wheat couscous
      • Whole wheat pasta (Barilla plus in yellow box)
      • Whole wheat couscous
      • Whole wheat Israeli couscous
      • Barley
      • Whole wheat bread
      • Gluten free bread – Udi’s brand. In the frozen section, pop into toaster
      • For sweeteners use agave syrup, turbinado sugar, or raw cane sugar and in small amounts.
      • Eggs – only up to one whole egg per day and the rest egg whites (mix one whole egg with 2-3 additional egg whites to make an omelet)

Foods to avoid that are pro-inflammatory: 

  • Foods high in omega 6

          Corn oil, Safflower oil, Sunflower oil, Soybean oil

◦       USE OLIVE OIL INSTEAD, which is a monounsaturated fatty acid.

  • Processed foods
  • Fried Foods (They will usually be fried in the above oils)

         French fries, Chicken nuggets, ect.

  • Commercial salad dressing (Main ingredient is oil high in omega 6)

◦       Instead try making dressing using olive oil and balsamic or olive oil and lemon dressing.

  • Margarine & Shortening
  • Store bought cakes and cookies
  • Avoid fatty meats like red meat and pork

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