Five Dietary Approaches That May Help Reduce Inflammation
Step 1: Make Fruits and Vegetables Half Your Plate
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Aim to include vegetables and fruit with every meal.
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Eat a variety of brightly colored vegetables and fruits.
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All forms count — including fresh, frozen, canned, and dried. Just be sure to look for products with no added sugars and lower amounts of sodium.
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Focus on vegetables from each subgroup weekly, including dark green, red, and orange vegetables, as well as beans and peas.
Step 2: Be Smart about Protein
Five to six ounce-equivalents per day is appropriate for most people who are moderately active.
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An ounce-equivalent is equal to about 1 ounce of cooked animal-based protein like beef, poultry, or fish; 1 egg; ¼ cup of cooked beans; 1 tablespoon of nut butter; or ½ ounce of nuts or seeds.
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When it comes to seafood, select fatty fish containing omega-3s two to three times each week.
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Enjoy meatless meals with tofu, tempeh, and legumes such as beans, peas, and lentils.
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Choose leaner protein foods, such as skinless chicken or turkey or lean cuts of beef and pork.
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Include low-fat or fat-free dairy products, like skim milk and yogurt, which are lower in saturated fat.
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Minimize highly processed foods such as deli meat, bacon, and sausage.
Step3: Choose Healthy Fats
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Use monounsaturated fats, including olive, safflower, sunflower, canola, peanut, and avocado oils.
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Eat omega-3 rich foods:
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Enjoy salmon or another fatty fish two to three times per week.
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Snack on nuts, such as walnuts.
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Toss ground flaxseed, chia seeds, and hemp seeds into salads and other dishes.
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Minimize highly processed foods that contain partially hydrogenated oils and high amounts of saturated fat.
Step 4: Select Whole Grains
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Choose whole-grain flours and cereals more often, rather than those made with refined flour.
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Include a variety of whole grains, such as brown rice, quinoa, millet, and wheat berries.
Step 5: Experiment with Fresh Herbs and Spices
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Infuse flavor into your dishes by adding fresh herbs.
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Spice up your recipes by experimenting with spices.
Adapted from Academy of Nutrition and Dietetics, December 2023 and prepared by Rachel A. Mischler, RD, CDN. If you wish to speak to Rachel with any questions or nutritional concerns, please contact her at 607-744-0245.
