Inflammation and Food

• Avoid overeating: More food than you need causes your body to make more fat cells. Studies have shown that eating 20-30% less food can decrease inflammation in your body.

• Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers.

• Moderate carbohydrate intake: Foods that are low in fiber and high in sugar are inflammatory. Limit your intake of sweetened drinks, snack foods, processed foods and desserts.

• Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening and fried foods.

• Limited saturated fats: We need some saturated fats but too much can increase the risk of chronic disease. Saturated fats are mostly found in animal fat, dairy products, butter, lard and eggs.

• Increase your fruits and vegetables: Try to eat 4-5 cups of fruits and vegetables per day. Look for ones that are deep green, orange, yellow, and purple.

• Use olive oil when you can: Oil is very dense in calories but the fats in olive oil are anti-inflammatory.

• Increase your intake or walnuts and salmon: All nuts and fish are healthy but walnuts and fatty fish have the most heart-healthy fatty acids.

• Eat whole grains: Increase your intake of oatmeal, quinoa, and brown rice. These are good replacements for bread and most cold-cereals.

• Eat more lentils and beans: These super foods are a good source of fiber, protein, carbohydrate, and many vitamins and minerals. Consider few vegetarian meals a week.

Adapted from Today’s Dietitian Vol. 16 No. 2 p 44-51