An anti-inflammatory diet can help you feel great--and avoid many chronic medical problems.
Healthy foods protect your body on a cellular level, in critical ways you might never have been aware of. Christina Frescki, MBA, RD, FAND, Registered Dietitian at Robert Wood Johnson University Hospital (RWJUH) Rahway, explains.
Despite its scary-sounding name, “inflammation” is an important immune system function. It’s how the body’s white blood cells spring into action to help us heal from an injury or infection, releasing chemicals that increase blood flow to the area.
In some cases, however, inflammation gets triggered when it’s not needed and becomes chronic. Long-term inflammation can lead to medical conditions such as rheumatoid arthritis, Crohn’s disease, kidney disease, chronic skin problems, cardiovascular disease, diabetes and Alzheimer’s disease.
Fortunately, we have some powerful tools to keep chronic inflammation at bay, including adequate sleep, regular exercise and stress reduction. Perhaps the most critical tool is a healthy diet—one rich in fruits, vegetables, whole grains and healthy fats. Food groups to focus on include:
Fruits and vegetables:
These offer assorted nutrients and antioxidants that help protect against inflammation. Include different colors of fruits and vegetables in your diet, and try to get three to four servings of fruits and four to five servings of vegetables every day.
Whole grains:
These offer fiber, which has been shown to reduce inflammation, as well as important vitamins and minerals. Switch to whole grain bread and cereal, and choose brown rice and whole grain pasta products. Also, try ancient grains like quinoa, farro and millet.
Healthy fats:
Fat is an important part of any diet. Canola oil and olive oil are great choices. Some ish, including tuna and salmon, also offer omega-3 fatty acids, which are heart-healthy. Dairy products are nutritious, but limit your intake of higher-fat dairy versions, such as whole or 2% milk, cheese and ice cream. Switch to 1% milk, low-fat yogurt and low-fat cheese.
Lean protein:
Tuna, salmon trout, mackerel and herring are good choices. When preparing fish, grilling, baking and broiling are healthy options; breading and frying are not. Lean poultry without the skin and lean cuts of pork are also good picks. Avoid sausage, bacon, salami and other high-fat, processed meats.
Nuts and seeds:
These are good sources of fiber, protein and healthy fats. Almonds and walnuts contain linolenic acid, a type of omega-3 fatty acid, plus healthy unsaturated fat. Nuts are high in calories, so they should be portioned to about a handful a day. Avoid candied, honey-roasted or heavily salted nuts. Use sunlower seeds or pumpkin seeds in your salads. Add milled flaxseed and chia seeds to your oatmeal (another great grain) or yogurt.
Herbs and spices:
Many of these offer anti-inflammatory benefits Try adding turmeric, ginger, garlic, curry powder, chili peppers, basil, cinnamon, rosemary, thyme, mint and oregano to your spice cabinet and let your imagination run wild! Tea is rich in antioxidants that reduce inflammation. Try white, green and oolong teas.
If you’re looking for a diet plan to follow, the Mediterranean Diet is a great choice. It outlines healthy methods of cooking and eating to help reduce inflammation. The diet plan also recognizes the importance of being physically active and enjoying meals with family and friends.
Good and Good For You
Try these healthy, delicious recipes using anti-inflammatory ingredients from Diane Weeks, Registered Dietitian and Certified Diabetes Educator at RWJUH Rahway.
Chicken and snow pea stir fry
Serves 2
Ingredients:
- 2 tablespoons peanut oil
- 4 teaspoons cornstarch
- ½ lb. chicken breast, cut into small pieces
- ¾ lb. snow peas, strings removed
- ½ red bell pepper, sliced
- 1 cup low-sodium chicken broth
- tablespoons reduced- sodium soy sauce
- 1 teaspoon Asian chili sauce
- tablespoon minced garlic
Directions:
- In a medium bowl, mix 1 tablespoon of the oil with 2 teaspoons of the cornstarch. Toss the chicken in the mixture until well coated.
- Heat the remaining 1 tablespoon of oil in a large nonstick skillet over medium-high heat. When it’s very hot but not smoking, stir-fry the chicken until just cooked, about 2 minutes. Remove to a clean bowl.
- In the same skillet, stir-fry the snow peas and red pepper for one minute.
- In a small bowl, whisk the broth, soy sauce, chili sauce and garlic with the remaining 2 teaspoons of cornstarch. Stir into the vegetables and cook until thickened, 1–2 minutes.
- Stir the chicken into the sauce and vegetables.
Source: Nutrition Action Healthletter
Avocado, fennel, carrot and radish salad
Serves 2
Ingredients:
• 2 tablespoons sesame seeds
• 1 tablespoon reduced-sodium soy sauce
• 2 carrots
• 1 bunch radishes
• 1 bulb fennel
• 1 avocado
• 2 cups arugula or fresh herbs
• 2 tablespoons olive oil
• Ground black pepper to taste
Directions:
• Preheat the oven to 350°F. Line a baking sheet with parchment paper.
• Put the sesame seeds in a small bowl and stir in soy sauce. Let sit for at least 15 minutes, or until the soy sauce has been almost totally absorbed.
• Spread the marinated sesame seeds over the prepared baking sheet. Bake for 6–10 minutes. Check the seeds frequently to avoid burning; they should dry evenly and become crispy, and be taken out when they’re lightly browned. Let the sesame seeds cool.
• Peel the carrots and slice them, along with the radishes and fennel, as thinly as possible. This is best done with a mandoline vegetable slicer, but can also be done with a peeler or knife.
• Pit, peel and cube the avocado. Combine the sliced vegetables, avocado, arugula and olive oil in a bowl. Season with pepper and toss gently. Sprinkle with the toasted sesame seeds.