Inflammation is the root cause of most chronic diseases. Health is the ideal long-term goal. Here is an anti-inflammatory diet that would break the cycle. This is a diet most patients could use as a foundational starting point for better health. After decades of medical practice, research , study and serving thousands of patients, these are the key components of the anti-inflammatory diet.
The Anti-Inflammatory Diet
- All vegetables three servings a day and more if able a. Steam, stir-fry, cook under low heat or eat raw b.Vegetable soups, non-cream based. Homemade is the best & you may add some organic meat.
- Meats: 3-4 oz. once/twice a day for women, 3-6 oz, once/twice a day for men a.Turkey (skinless), free-range chicken (skinless, white meat), or eggs (organic or free range omega-3 eggs as well) b.When grilling, slice meat thin, marinate in red wine, pomegranate juice =, cherry juice, or curry sauce. and remove all char from meat c. Eggs once/ twice a week, only 1 yolk and 2-3 whites d.Avoid red meat or minimize to 3-6 oz. once or twice a week
- Low mercury fish: anchovies, butterfish, catfish, clams crab (domestic) crawfish/crayfish, croaker (Atlantic), hake, herring, mackerel (N. Atlantic, chub), mullet, oyster, perch (ocean), plaice, pullock, salmon (canned or fresh), sardine, scallop, shad (American), shrimp, sole (Pacific), squid (calamari), tilapia, trout (freshwater), whitefish, and whiting
- Fruits: at lest two servings a day a.Berries, Granny smith apples, lemon and lime are low glycemic b.May eat all fruit but avoid fruit syrup and minimize dried fruit and fruit juice
- Beans, peas, lentils (& other legumes), hummus:1/2 cups daily, preferably before meals a.Bean soup, black bean, lentil, etc., prior to lunch and dinner
- Raw nuts & seeds: almonds, hazelnuts, pecans, cashews, walnuts, macadamia nuts(at least one handful a day)
- Salads with extra-virgin olive oil and vinegar (may use less olive oil and more vinegar if trying to lose weight); start with large salad with lunch and dinner (without croutons)
- Dairy: low-fat dairy without sugar, such as Greek yogurt, low fat cottage cheese
- Starches: sweet potatoes, new potatoes, brown/wild rice, millet bread, brown rice pasta (use in moderation when choosing starches and at most only one serving per meal and limit to size of a tennis ball for women and 1-2 tennis balls for men), and minimize or avoid corn unless it is non-GMO and not processed. Minimize or avoid gluten, but may not use sprouted bread (Ezekiel 4:9 bread) in moderation, if you are not obese or suffering from any disease.
- Oils:2-4 tablespoons of extra-virgin olive oil daily (can be put on salads) and can use more if not overweight or obese
- Vinegar (any type): 2-4 tablespoons or more daily or as desired
- Drinks: a.Alkaline water or sparking water (may add lemon or lime) b.Green,black,white tea (may add lemon or lime) with stevia c. Coffee with coconut milk and stevia (if desired) d.Low-fat coconut milk or almond milk in place of regular milk e.Pomegranate juice: 2 oz. daily f. No sugar (use stevia or lohan (monk fruit) guo or erythritol to sweeten) g.No cream (use low-fat coconut milk)
- Avoid: a.All gluten (wheat, barley, rye, spelt, pasta, crackers, bagels, pretzels, most cereal, etc.) Common foods that contain gluten: Pastas: raviolis, dumplings, couscous and gnocchi Noodles: ramen, udon, soba (those made with only a percentage of buckwheat flour), chow mein and egg noodles (note: rice noodles and mung bean noodles are gluten free) Breads & pastries: croissants, pita, naan, bagels, flatbreads, corn bread, potato bread, muffins, donuts, rolls Crackers: pretzel, Goldfish crackers, graham crackers Baked goods: cakes, cookies, piecrusts, brownies Cereal & granola: corn flakes & rice puffs often contain malt extract/flavoring, granola often made with regular oats not gluten-free oats Breakfast foods: pancakes, waffles, French toast crepes, biscuits Breading & coating mixes: panko bread crumbs Croutons: stuffings, dressings Sauces & gravies (many use wheat flour as a thickener): traditional soy sauce, cream sauces made with a roux Flour tortillas Beer (unless explicitly gluen-free) and any malt beverages Brewer’s yeast Anything else that uses “wheat flour” as an ingredient b. Organ meats if obese or suffering from chronic diseases c. Sugar d. All fried foods e. All processed foods f. High glycemic foods: white rice, instant potatoes, etc. g. GMO foods such as most corn, soy, canola oil, and cottonseed oil h. Inflammatory meats such as shellfish, pork, lamb, veal, and read meats (avoid completely or rotate every 4 days or longer, and limit amount to 3-6 oz.)
- Rotate vegetables and meats every four days (do not eat the same foods every day); for example, on day 1 eat chicken, day 2, turkey;day 3, salmon; and so on
- Organic: Choose organic as much as possible but its still a healthy diet even if you can do organic. With a healthy body, eating non-organic is fine. Pesticides in Fruits & Vegetables
The Dirty Dozen: Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (imported), potatoes
The Clean Fifteen: Avocados, sweet corn, pineapples, cabbage, sweet peas (frozen), onions, asparagus, mangos, papayas, kiwi, eggplant, grapefruit, cantaloupe, cauliflower, sweet potatoes