Fresh Focus #45: Fighting Inflammation With Your Plate

Have you ever wondered what food has to do with inflammation? Listen in on Fresh Focus Dietitians with fellow Dietitian and Integrative and Functional Nutrition Certified Practitioner Nancy White to find out answers surrounding fighting inflammation with food. Chronic inflammation causes our body to stop functioning in a healthy way. This can lead to the development of chronic diseases such as heart disease and diabetes. Chronic inflammation can also worsen pain levels and have a negative impact on nearly every body system.  What we eat has the power to reduce that inflammation with antioxidants, vitamins, omega 3 fatty acids, and other nutrients. Building an anti-inflammatory nutrition plan is simple when following the plate method.  ·         Fill up half of the plate with non-starchy vegetables such as leafy greens, Brussels sprouts and carrots, or red peppers.  Remember to include all the colors throughout the week in the vegetable category. You can add spinach and mushrooms to an omelet, grill peppers and onions on kabob sticks, or munch on carrots and celery as a snack.  Fruits are also anti-inflammatory foods. With fruit we want to keep our portions small at meals and snacks. Consider adding berries to oatmeal or yogurt, dipping apples in peanut butter for a snack, or enjoy frozen grapes after dinner. Be wary of fruit juice or smoothies with added sugars. ·         Fill up one-fourth of our plate with carbohydrate items such as sweet potatoes, quinoa or wild rice, or black beans will provide anti-inflammatory nutrients. Keep portion control in mind for your starchy foods but don’t avoid them completely.   ·         Fill up the other one-fourth of our plate with protein. Fatty fish such as salmon or sardines or plant-based proteins such as lentils or edamame are the best anti-inflammatory options. You can include smaller amounts of lean animal protein throughout the week as well.  ·         Don’t forget to include anti-inflammatory fats. Cooking with extra virgin olive oil is a great way to get started. Adding avocado to a variety of dishes such as sandwiches, burrito bowls, and soup is another way to increase healthy fats. Nuts and seeds make great snacks and toppings to salads or cereal.   Following these anti-inflammatory nutrition tips can help you feel better and obtain health improvements. You can consider adding one new anti-inflammatory food a week to get started. Remember its about progress not perfection when it comes to eating healthy.