Food & Drink · Health

Anti-Inflammatory Food Pyramid

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Wondering what healthy foods are best for you? Well, here I have created an Anti-Inflammatory Food Pyramid to solve that problem! This food pyramid can help you gain useful information as well asΒ helping you to structure a diet! I pretty much live off these foods (with the odd treat here and there) Read below for more information πŸ™‚

Healthy Sweets –Β Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

Red Wine –Β Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

Tea – Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

Healthy herbs & spices –Β Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

Other sources of protein – In general, try to reduce consumption of animal foods.Β  If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat.Β  Use organic, high-quality dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan.Β  If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or eggs from free-range chickens.

Cooked Asian mushrooms –Β These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

Whole soy foods –Β Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.Β  Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.

Fish & seafood – These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement, 2-3 grams per day.

Healthy fats –Β Healthy fats are those rich in either monounsaturated or omega-3 fats.Β  Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.

Whole & cracked grains – Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. β€œWhole grains” means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

Whole wheat pasta – Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

Beans & legumes –Β Beans are rich in folic acid, magnesium, potassium and soluble fiber.Β  They are a low-glycemic-load food.Β  Eat them well-cooked either whole or pureed into spreads like hummus.

Supplements –Β Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.

Vegetables –Β Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.Β  Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

Fruits –Β Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.Β  Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

Water – Water is vital for overall functioning of the body.