"A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," Dr. Hu professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
We often hear about the benefits of an anti- inflammatory diet but just exactly is in this diet? Here I will explain this and also what a day eating this way can look like.
Vegetables: Every vegetable you can find including onions, sweet potato, carrots and peppers and especially the cruciferous vegetables that include broccoli and cabbage.
Fruits: full of vitamins, minerals and antioxidants. Especially recommended are berries.
Whole grains: Oatmeal, brown rice, whole-wheat bread, quinoa and other unrefined grains tend to be high in fiber which may help with inflammation.
Beans and legumes: Loaded with antioxidants and other anti-inflammatory substances. Include lentils, pinto, black, garbanzo (chickpeas), kidney beans, tofu, tempeh and my favourite aduki beans.
Nuts and seeds: Have healthy monounaturated fat that helps reduce inflammation. Just a handful a day. Includes pepitas, sunflowers seeds, pine nuts, almonds, pecans and cashews.
Fish: Salmon, tuna, makerel and sardines all have plenty of omega-3 fatty acids, which fight inflammation.
Herbs and spices: Have antioxidants. Turmeric, garlic, parsley, chives, cardamon, oregano and thyme to name just a few.
Olive and olive oil: monounsaturated fat, antioxidants and oleocanthal which can lower inflammation.
The following diagram from The Arthritis Foundation shows what your plate should be like as far as proportions of protein, carbs and fruits and vegetables.
The following diagram from The Arthritis Foundation shows what your plate should be like as far as proportions of protein, carbs and fruits and vegetables.
A day eating the anti - inflammatory way.
BREAKFAST: water, green tea or other herbal tea (no sugar)
Oats with dried fruits and seeds such as pepitas and additional fruit if wanted.
SNACK: humus and wholegrain crackers, celery and carrots'
LUNCH: Large bowl of minestrone with extra beans and a wholemeal pita bread.
SNACK: popcorn or fruit.
DINNER: Sweet potatoes with onion, garlic and kale. Warm artichokes, garnished with roasted pinenuts and pan fried tasmanian salmon.
DESSERT: Compote of pears or a mini muffin.
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