Choices for Anti-Inflammatory Diet
- The anti-inflammatory diet is an eating pattern that combines healthy components of traditional Mediterranean and Asian dietary patterns to maximize the healing potential of foods
- The philosophical basis for the anti-inflammatory diet is the increase of beneficial anti-inflammatory foods and reduction of pro-inflammatory foods.
- The anti-inflammatory diet pattern is a critical foundation for prevention of long-term disease.
Here is a list of examples that you might consider when making dietary changes:
- Choose whole, unprocessed foods
- Shop at farmers markets
- Increase your daily intake of vegetables and fruit
- Begin or end each meal with a salad
- Replace sugary drinks with clean water and healthy teas
- Increase the quality of protein intake — add more plant-based proteins and consider the source and quality of animal proteins
- Add whole grains to the meal
- Eat more legumes
- Eliminate trans fat intake
- Use healthy fats in sensible proportions (emphasize poly and monounsaturated, with saturated fats in moderation)
- Include avocado, nuts and seeds in sensible portions
- Incorporate cold water fish like sockeye salmon
- Increase organic non-GMO whole soy foods
- Eat a variety of cooked Asian mushrooms
- Increase the use of spices, decrease salt
- Cook most meals with a quality organic, expeller pressed extra virgin olive oil
- Eat mindfully and consider portion size at every meal
- Discuss the AI diet with family members and involve them in healthy meal planning
- Find new easy recipes that adhere to the principles of the AI or Mediterranean diet and involve children in meal preparation
- Start a backyard garden or get involved in a school garden to reinforce the importance of organically grown seasonal vegetables
There are many more ways to begin eating a healthier, more anti-inflammatory diet. Choose one or two changes that will work best for you and use them regularly for 2-3 weeks. Don’t try to make too many changes at once. Keep mealtimes enjoyable. Turn electronics off.
Adapted from Arizona Center for Integrative Medicine – IMR – Family Medicine 2018