Eight Tips for Eating an Anti–Inflammatory Diet
by Ginger Hudock
For the healthiest life, the amount of inflammatory foods that are consumed should be minimized. Conversely, intake of anti-inflammatory foods should be increased. This is easier said than done in our American society today.
In my April Bella article, I discussed a number of foods that are either inflammatory or anti-inflammatory. Several people commented that they appreciated the information in that article, but were unsure how to make the needed changes. To help in a more concrete way, I have compiled eight tips for you to adopt.
Tip 1: Eliminate sugar sweetened beverages.
On average, according to the Centers for Disease Control, Americans consume 148 calories per day in sugar sweetened beverages. This is the largest source of added sugar in the diet. Eliminating all sugar sweetened drinks should reduce sugar intake substantially. Drink water, unsweetened tea or coffee, or plain sparkling water. If you like your coffee and tea sweet, then add a small amount of stevia. Stevia is the only non-caloric sweetener that I recommend. I often have sparkling water with fresh lemon. This drink is similar to soda without the calories or chemicals.
Tip 2: Make homemade salad dressings.
Commercial salad dressings are almost all made with soybean oil, which is a highly processed, inflammatory, GMO food. Homemade salad dressing, including extra-virgin olive oil and a good vinegar, can be assembled in only a few minutes. If you eat salads frequently, this will increase your intake of a heart-healthy monounsaturated fat with many beneficial nutrients.
Tip 3: Use alternative flours and breads.
If you can eat wheat, then I recommend breads such as Dave’s Killer Bread or Ezekiel Bread. They are both organic and have greater amounts of fiber and protein than white bread. Also try alternative flours such as almond or coconut flours. Since I am gluten-sensitive I have been using these for years. They have a significantly lower glycemic load than white flour, as well as lots of protein and fiber.
Tip 4: Purchase processed foods with no more than five ingredients.
Most people will not entirely eliminate processed foods, but label reading can help identify better choices. Purchase only foods that have five or fewer recognizable, non-chemical ingredients. Some examples of good choices are packaged rice, canned tuna or salmon in water, frozen vegetables with only salt added, and frozen fruits. If you choose to purchase organic brands, this will further reduce your chemical intake and help both your health and the environment.
Tip 5: Avoid processed meats.
Just say no to bacon, ham, sausage and lunch meats. Choose fresh meats or fish instead or have a vegetarian meal. I had to do this, when I found that I was allergic to pork. Since then I have learned about the correlation between high processed meat intake and certain cancers as well as heart disease.
Tip 6: Increase your intake of foods with omega-3 fats.
Most Americans do not eat enough of the anti-inflammatory omega-3 fats. You could take a fish oil supplement, but it is better to obtain these fats from whole foods. One way to do this is to eat salmon, sardines or tuna on a weekly basis. Grass-fed beef and omega-3 eggs are also good sources of omega-3 fats. Walnuts, flax, chia, and hemp seeds all contain high amounts of the omega-3 fat ALA. Try and have a serving of one of these on a daily basis.
Tip 7: Increase fiber with beans and nuts.
On average, Americans are eating only one-third of the dietary recommendation for fiber, which is from 25 to 35 grams daily. A serving of beans has from 11 to 15 grams in just one cup. Try to add beans to your diet several times each week; ideally on a daily basis. Nuts are a great snack and also are filled with fiber, healthy fat and many micronutrients. I have a serving a day as a snack. Make sure to eat only raw or dry-roasted nuts to avoid the unhealthy vegetable oils in oil-roasted nuts.
Tip 8: Eat a large salad daily.
The lowest rate of cancer is shown in those who eat five or more servings of vegetables on a daily basis. One easy way to reach this goal is to eat a large salad as your main entrée for either lunch or dinner. I have a salad topped with a protein (often sardines), hemp seeds and homemade dressing almost every day for lunch. This salad gives me about three servings of vegetables and a large amount of fiber all at once.
Why not try one or more of these tips today? Once you have implemented all eight, you will be well on your way to an anti-inflammatory diet.
Carrot Cake Energy Balls
2 large or 3 small carrots
1 cup pitted dates
1 ¼ cup pecans or walnuts
1 teaspoon vanilla
2 teaspoons cinnamon
¼ teaspoon sea salt
1 tablespoon virgin coconut oil, melted
½ teaspoon nutmeg (optional)
¼ teaspoon ginger (optional)
½ cup unsweetened coconut flakes
Peel the carrots and roughly slice into a food processor. With the food processor chopping blade, process the dates and carrots until they are in fine pieces. Add the nuts and process again until it becomes a relatively smooth paste. Add the remaining ingredients and process until well blended. Form balls with 1-inch melon baller (or by hand). Refrigerate 30 minutes to firm. Store in covered container in refrigerator.
Makes about 24 balls.
Adapted from Mark Hyman, M.D. website.
Ginger Hudock is a holistic nutrition consultant in Aiken, SC. Her business, Nutrition with Ginger, helps clients discover the power of personalized, whole food nutrition to prevent and heal from many chronic health concerns, especially food allergies and sensitivities. She is a graduate of the Nutrition Consultant Program at Hawthorn University and is also a Certified Gluten Practitioner. To sign up for nutrition consultation sessions or her newsletter and blog where she gives more nutrition news and recipes, visit Ginger’s website at www.NutritionwithGinger.net, or call 803-640-4381.
