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Ask the Experts
The Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is a way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fibre, and protective phytonutrients.
1.Aim for variety.
2.Include as much fresh food as possible.
3.Minimise your consumption of processed foods and fast food.
4.Eat an abundance of fruits and vegetables.
1.Most adults need to consume between 2,000 and 3,000 calories a day.
2.Women and smaller and less active people need fewer calories.
3.Men and bigger and more active people need more calories.
4.If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.
5.The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
6.Try to include carbohydrates, fat, and protein at each meal.
1.On a 2,000-calorie-a-day diet, 600 calories can come from fat – that is, about 67g. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
2.Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.
3.Use extra-virgin olive oil as the main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.
4.Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
5.Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients.
6.Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butter made from these nuts.
7.For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).
1.If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA).
2.Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
3.Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
4.If you are not regularly eating ginger and turmeric, consider taking these in supplemental form (Curcumin) Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
5.If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.
On top of our anti inflammatory diet tips, we provide IV drips filled with high dosages of vitamins and minerals to provide your body with what it lacks. See our IV drips menu.