List of Anti Inflammatory Foods PDF

PDF Name	List of Anti Inflammatory Foods
No. of Pages	36
PDF Size	1.05 MB
Language	English
PDF Category	Health & Fitness
Source / Credits	integrativeasheville.org
Uploaded By	Pradeep

List of Anti Inflammatory Foods - Summary

An anti-inflammatory diet is essential for maintaining good health. This diet mainly includes fruits and vegetables, omega-3 fatty acids, whole grains, lean proteins, healthy fats, and various spices. At the same time, it is important to limit processed foods, red meats, and alcohol to reduce inflammation.

Certain foods can trigger or worsen inflammation. Sugary or processed items are often culprits, while fresh, whole foods tend to be beneficial. By focusing on colorful fruits and vegetables, we can obtain plenty of antioxidants. However, some foods, particularly those fried in repeatedly heated oil, can generate free radicals, which are harmful.

Anti-Inflammatory Foods:

Fresh vegetables (all kinds): Aiming for a variety of types and colours (a rainbow of veggies provides phytonutrients) – with a minimum of four to five servings per day – especially dark, leafy greens (spinach, kale, Asian greens) broccoli and cauliflower, Brussels sprouts, beetroot
Whole pieces of fruit (not juice that strips them of fibre): Three to four servings per day is a good amount for most people, especially berries and cherries
Fatty fish – such as salmon, trout, sardines, mackerel & tuna
Herbs & spices: turmeric, ginger, basil, oregano, thyme, cinnamon, etc.
Healthy fats: extra virgin olive oil is the best option, avocado oil, and the fats found in seeds, nuts, fish
Nuts/seeds – such as walnuts, cashews, almonds, pistachios, pine nuts, chia, hemp
Whole grains – brown rice, amaranth, buckwheat, and quinoa
Legumes/beans: especially black beans, black-eyed peas, chickpeas, lentils, red kidney
Drinks: water, green tea, and organic coffee in moderation

Avoid These Inflammatory/Processed Foods

Processed meats – sausages and cold cut meats – ham, salami, etc.
Refined sugars – found in soft drinks, cookies, cake, lollies, ice cream, some breakfast cereals
Trans fats – found in deep-fried foods, fast foods, commercially baked goods
Processed snack foods – such as chips and crackers
Gluten, white bread & pasta & too many carbohydrates
Soybean oil and vegetable oil
Alcohol in excessive quantities

Easy Food Swaps & Meal Ideas

Breakfast

Instead of white bread (crumpets and English muffins), butter, jam, Nutella, processed breakfast cereals, pancakes and bacon, try:

Avocado, nut spread (not peanut), banana/cinnamon on rye bread
Have porridge (whole oats) & berries– sweeten with a small amount of maple syrup or honey
Organic scrambled/boiled eggs with herbs or turmeric
Avocado & smoked salmon on whole grain bread
Granola with Greek yoghurt and berries

Lunch

Instead of hot chips, frozen meals, white bread sandwiches (cold cuts), pasta/potato/Caesar salads, try:

Vegetable frittata with salad
Salads with a variety of fruit and vegetables – also add brown rice, quinoa, and nuts to be more filling – dress with oil and vinegar and spices (not store-bought dressings); replace lettuce with spinach
Salmon cakes & salad
Lettuce wraps with salmon or trout, herbs, and carrot/cucumber

Dinner

Instead of pizza, pasta, hamburgers, red meat roasts, try:

Try one-tray bakes with fish, lean chicken, and vegetables (less washing up!)
Have minestrone soup instead of pumpkin soup – use a variety of veggies & herbs – count how many colours and types you can get in one soup
Replace side serves of pasta, white rice, and potatoes with more veggies, salad, or whole grains
Grill fish and veggies on the BBQ and serve with a salad
Asian soups with salmon and greens