“Specifics vary from diet to diet, but in general anti-inflammatory diets suggest:
Eat plenty of fruits and vegetables.
Minimize saturated and trans fats.
Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
Watch your intake of refined carbohydrates such as pasta and white rice.
Eat plenty of whole grains such as brown rice and bulgur wheat.
Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.
Avoid refined foods and processed foods.
Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.
As one example of a day’s worth of anti-inflammatory eating, Cannon suggests a breakfast of toasted steel-cut oatmeal with berries, yogurt, or other topping and coffee or green tea. Lunch could be tuna salad on 7-grain bread and a smoothie with seasonal fruits. For a snack, try an ounce of dark chocolate and about four walnuts. Dinner could be spaghetti with turkey meat sauce, spinach salad with oranges and walnuts, and apple cranberry pie made without butter.”
