Latest news with #anti-inflammatory
Yahoo
02-07-2025
- Health
- Yahoo
The Best Foods to Eat to Fight Inflammation, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RDPersistent inflammation can damage cells and lead to serious diseases like heart disease, diabetes and cancer. Incorporating anti-inflammatory foods such as tart cherries, avocados, fatty fish and dark leafy greens into your diet can help reduce inflammation. Regular exercise, adequate sleep and stress management are other helpful strategies to lower is a natural response by the body to defend against foreign invaders and aid in healing injuries. While this process is essential, chronic inflammation can be linked to significant problems by damaging body cells and impairing their ability to function properly. "Chronic inflammation can interrupt and damage body cells. When body cells don't function properly due to a repeated stressor, they are unable to protect against disease or can initiate changes in the body which can contribute to the development of a disease," explains Andrea Conner, M.P.H., RDN. This persistent inflammation has been linked to serious diseases like cancer, heart disease, arthritis, and diabetes. Fortunately, adopting a healthy diet and lifestyle can help combat chronic inflammation and lower disease risk. "Lowering inflammation in the body means eating a plant-forward diet and avoiding highly processed foods that contain trans fats or a lot of added sugar," says Pamela Fergusson, RD, Ph.D. Foods rich in antioxidants, like those featured in the Mediterranean diet, have been shown to effectively reduce inflammation. Beyond diet, maintaining seven to eight hours of sleep per night, staying active and managing stress are also crucial in fighting inflammation and improving overall health. Add more of the following healthy inflammation-fighting foods to your daily diet to see the benefits. Tart cherries pack a wallop of antioxidants that help temper inflammation, including anthocyanins (an antioxidant found in red and purple fruits and vegetables) and vitamin C (well-known for its immune-supporting properties). Data shows that tart cherries contain beneficial compounds called polyphenols, which have antioxidant and anti-inflammatory effects. These compounds may help by targeting the processes in the body that cause or worsen inflammation. Research shows that tart cherries could help lower markers of inflammation and reduce the risk of chronic diseases. The active ingredients in tart cherries, such as cyanidins, quercetin and melatonin, are thought to play a key role in may be attributed to the impact of the active compounds in tart cherries on inflammatory pathways, including NF-κB and mitogen-activated protein kinase. Incorporate more cherries into your diet with smoothies, as a yogurt or oatmeal topper, in sorbet or simply on their own for an easy, naturally sweet snack. Packed with healthy monounsaturated fatty acids that help to keep our hearts happy, avocados are also an excellent source of fiber. "One of the simplest things you can do to eat in an anti-inflammatory way and prevent disease is to eat a diet high in fiber," says Fergusson. For one, fiber makes maintaining a healthy weight easier, which in turn helps ward off weight-related inflammation. Additionally, fiber is what keeps our gut microbiome happy and healthy, which we now know plays a critical role in chronic disease development. Just like cherries contain anthocyanins, beets contain different phytochemicals—called betalains—that act similarly in the body to fight off inflammation. They're also a heartier vegetable that can be store for longer without going bad, which is an added bonus if you're trying to reduce food waste. Whether you add beets to your juicer or roast them as a salad topper, you'll get a healthy dose of helpful nutrients. Eating salmon or other fatty fish, like sardines and mackerel, at least twice a week delivers an impressive amount of healthy omega-3 fatty acids, which have been found to 'turn off' pro-inflammatory genes in your body and increase cells' ability to scrub themselves of harmful components. Not feeling fish? Eat 1 to 2 tablespoons of chia seeds, ground flaxseed or walnuts to get plant-based omega-3 fats. From almonds to cashews, pistachios and walnuts, you can choose your favorite (or mix it up) when designing an anti-inflammatory diet. Eating nuts, such as almonds and walnuts, may help lower inflammation, while Brazil nuts might reduce oxidative stress because of their antioxidant properties. Although it's clear nuts are good for health, researchers are still exploring exactly how different types of nuts and varying portions influence inflammation and overall health. 7 Add nuts into your pesto, sprinkle them over a salad or turn them into energy bites—or just enjoy them on their own. A smart goal to up your nutrition game: a salad a day. Aim for dark leafy greens, like kale, spinach and collards, all of which pack nutrients, most notably lutein, folate and vitamin K, that slow the simmer of inflammation. Think you have to load up on salads and green juice every day? While we will never say 'no' to eating more veggies, some data suggests that eating just one serving per day of greens may be associated with slower cognitive decline in aging adults. One specific compound found in certain greens, like spinach, is thykamine. This compound has shown promising anti-inflammatory and antioxidant properties in scientific studies. There's been a lot of talk about specifically loading up on turmeric. However, research isn't conclusive when it comes to the benefits of eating it as a spice (rather than in larger amounts in proprietary supplements). Instead, focus on including a range of dried herbs and spices in your diet rather than relying on the power of one to do all the work. Eating herbs and spices regularly may play a role in preventing cancer, according to some data. Along with having turmeric as part of your spice collection, Conner also recommends cloves, peppermint, oregano, ginger, parsley, cinnamon, pepper and garlic. "Find opportunities to add spices and get into the habit of using them daily," she says. You can add them to meals naturally by stirring a teaspoon of cinnamon into your oatmeal, topping cherry tomatoes with olive oil and oregano, and adding turmeric to water when cooking quinoa. Chronic inflammation is a serious health concern, but the good news is that taking proactive steps through diet and lifestyle may make a significant difference. By incorporating nutrient-rich, anti-inflammatory foods such as tart cherries, avocados, fatty fish, nuts and dark leafy greens into your meals, you can help your body combat inflammation naturally. These foods are not only delicious but also loaded with nutrients that work together to reduce inflammation, support your immune system, and promote overall well-being. A balanced approach to eating, along with staying active, prioritizing sleep, and managing stress, is key for combatting the harmful effects of chronic inflammation. Ultimately, small, consistent changes hold the power to protect your health and enhance your quality of life. Whether it's adding beets to your salad, seasoning your dishes with inflammation-fighting spices, or swapping out fried snacks for nuts, every choice counts. Keep in mind that combating inflammation is not about perfection but about progress—finding ways to nourish your body that align with your lifestyle. Your body will thank you for the care and intention you invest in its well-being. Read the original article on EATINGWELL
Yahoo
29-06-2025
- Health
- Yahoo
7 Anti-Inflammatory Fats You Should Be Eating, According to a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDWhile it plays a vital role in healing, chronic inflammation can contribute to serious health issues. Incorporating anti-inflammatory foods like mackerel, olive oil, dark chocolate and avocados can help combat inflammation and promote overall health. Simple adjustments to your daily habits and meals can make a meaningful difference in reducing inflammation and supporting long-term is an inevitable part of life. It is your body's natural response to trauma, infections, injuries and toxins, acting as a defense mechanism to protect your health. While it may sound unpleasant, acute inflammation plays a critical role in healing by targeting foreign invaders and helping your body recover. However, when inflammation lingers and becomes chronic, it can lead to serious health issues such as cancer, diabetes, and Alzheimer's. Factors like excessive alcohol consumption and diets high in saturated fats can exacerbate inflammation. The good news is that you can take steps to combat inflammation and reduce the risk of developing chronic diseases. While there's no single food that can work as a cure-all, adopting a diet inspired by the Mediterranean diet is a highly effective approach. This eating pattern prioritizes whole, nutrient-rich foods like fruits, vegetables, lean proteins and whole grains, while emphasizing healthy fats from sources such as nuts, olive oil and fish. By making these dietary changes, you can give your body the tools it needs to fight inflammation and support long-term health. Mackerel is an oily fish that is a source of two omega-3 fatty acids: EPA and DHA. One study took a close look at the effects of diets rich in oily fish and their impact on inflammation in people at risk for cardiometabolic diseases like type 2 diabetes and heart disease, and results showed that diets rich in oily fish effectively lowered plasma C-reactive protein, a marker of inflammation that can serve as a commonly-used sign of future cardiovascular problems. Moist, flaky and slightly salty describe mackerel's distinct flavor and texture. And just one 3-ounce piece delivers significant amounts of calcium, vitamin D, vitamin A and choline. Holy mackerel! There's no shortage of nutrition with this fatty fish. You can top your lunch salad with flaked wild-caught mackerel from a can or grill some mackerel for dinner to keep your health at the forefront. Over the years, the good news of olive oil's benefits and versatility has almost everyone drizzling it on anything from roasted root vegetables to freshly popped popcorn. As a cornerstone of the Mediterranean diet and a key player in its inflammatory benefits, olive oil has long been studied in heart-health research. Compared to other plant-based oils, olive oil is the richest in monounsaturated fats, which lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Moreover, other data showed that dosing yourself with more than a half-tablespoon of olive oil daily could lessen the risk of heart disease. Olive oil contains a phenolic compound called oleocanthal, which targets inflammation and other diseases, giving us yet one more reason to love olive oil. While dark chocolate is known for its unique bitter flavor, what it lacks in sweetness, it makes up for in antioxidants. Antioxidants, like the flavonols in chocolate, are known inflammatory fighters. That said, dark chocolate is also a source of anti-inflammatory fats. Oleic acid, the fatty acid in olive oil, makes up 33% of dark chocolate. Oleic acid has improved inflammation in multiple body organs, including the eyes, skin, lungs, digestive tract and liver. It has also been shown to reduce pro-inflammatory markers and activate the immune system. If you need any further motivation to get your chocolate fix, we have you covered. Just make sure it's at least 70% dark chocolate; the greater the percentage, the better the anti-inflammatory power. Also, keep in mind that dark chocolate may contain heavy metals, so make sure to choose the best options and moderate your consumption. What's creamy, green on the inside and chock-full of nutrients like potassium and folate? Avocados! And they have gained massive popularity over the last decade (hello, avocado toast). Like olive oil, this superfood fruit is a source of monounsaturated fats (MUFAs), helping to keep the heart healthy. While eating high amounts of saturated fatty acids may make you prone to inflammation, monounsaturated fats show the opposite effect. Data shows that people who follow the Mediterranean diet, which is high in MUFAs, have lower levels of inflammation than those following a typical Western diet. Furthermore, avocados provide vitamin E, which functions as an antioxidant and can help reduce inflammation. Flaxseeds are small but mighty when it comes to nutrition! These tiny seeds pack a punch of plant-based omega-3 fats, making them a fantastic addition to your diet. Known for their rich fiber content and plant lignans, or natural compounds found in a variety of plants that function as antioxidants and phytoestrogens, flaxseeds are a health powerhouse. A 2020 review in Cytokine analyzed 40 studies with 2,520 participants and found that flaxseed supplementation improved inflammatory markers. For the best results, go for ground flaxseeds so your body can fully absorb their benefits. Or try flaxseed oil when you are cooking to reap some of the benefits flaxseeds offer. Incorporating these nutrient-dense seeds into your routine is a simple and delicious way to enhance your immunity and fight inflammation. A staple food for many vegetarians and vegans, edamame are immature soybeans that make a tasty, filling snack with a pinch of salt. While edamame is often touted for its protein and fiber, the bright green legume also contains MUFAs, polyunsaturated fats and isoflavones—a perfect storm for warding off inflammation. One cup of edamame offers significant nutrients, including choline, folate, vitamin A, calcium, lutein and zeaxanthin, for healthy vision. Soy products, especially natural ones like soybeans or soy milk, could reduce CRP levels, a key sign of inflammation, by about 9%, according to results of a meta-analysis. Health experts and researchers agree that eating tree nuts can help thwart inflammation and preserve cholesterol levels and heart health. As soon as you bite into a walnut, you'll note its oily texture, which is thanks to its massive levels of good-for-you fats like omega-3s. Walnuts possess an impressive set of nutrients like alpha linolenic acid (ALA), a plant-based omega-3 fatty acid that has been shown to have anti-inflammatory properties. Fun fact: walnuts are the only tree nut that is considered an 'excellent' source of ALA omega-3 fatty acids. Inflammation is a natural and necessary part of your body's defense mechanism, but chronic inflammation can have serious consequences for your health. The good news is that adopting a lifestyle and diet centered around anti-inflammatory foods and healthy habits can make a positive difference. By incorporating nutrient-rich options like mackerel, extra-virgin olive oil, dark chocolate, avocados, flaxseed, edamame and walnuts into your meals, you can take proactive steps to reduce inflammation and boost your overall well-being. Small, consistent changes in your diet and daily routine can empower your body to thrive and protect itself, one healthy choice at a time. Read the original article on EATINGWELL
Yahoo
28-06-2025
- Health
- Yahoo
30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian
This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides an average of 80 grams of protein and at least 28 grams of fiber to support sustained energy levels and healthy weight loss. This plan prioritizes whole grains, legumes, fruits, vegetables, healthy fats and lean protein, while avoiding added this anti-inflammatory meal plan for a month of meals and snacks tailored to reduce inflammation and promote weight loss. You'll find an abundance of antioxidant-rich produce, healthy fats from fish, nuts and seeds, and plenty of flavor, too. To maximize nutrition and this plan's anti-inflammatory benefits, we opted to skip added sugars, which can exacerbate inflammation. We do, however, include foods that contain natural sugars, such as fruit, vegetables and unsweetened dairy. These foods also provide many important nutrients, like vitamins, minerals, protein and fiber. To facilitate a smooth routine, we also included some meal-prep tips at the start of each week and opted for leftovers a few times throughout the month. Let's get started!Make Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 2 through 5.1 serving Chickpea & Potato Hash 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blueberries 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium apple 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg ¼ cup unsalted dry-roasted almonds 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus ¾ cup low-fat plain kefir 1 serving Cauliflower Steaks Piccata 1 serving Roasted Broccolini with Lemon & Parmesan ½ cup cooked quinoa 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Sprouted-Grain Toast with Peanut Butter & Banana 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blueberries 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus ½ cup cherries 1 serving Slow-Cooker Marry Me Chicken with Barley 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner. 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg ¼ cup unsalted dry-roasted almonds 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus 1 cup low-fat plain kefir 1 medium peach 1 serving Roasted Chickpea Curry Bowl 1 serving Radish, Celery & Cucumber Salad Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch. 1 serving Sprouted-Grain Toast with Peanut Butter & Banana 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blueberries 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus 1 large pear 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Feta Salad Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium peach 1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts 1 serving Greens with Parmesan Vinaigrette Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 1 serving Chickpea & Potato Hash 1 cup low-fat plain kefir 1 medium peach 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium apple 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 9 through 12. Prepare Chicken & Kale Soup to have for lunch on Days 9 through 12.1 serving Tofu Scramble 1 medium orange 1 large pear 1 serving Chickpea Tuna Salad 1 medium apple 1 serving Zucchini Noodles with Avocado Pesto & Shrimp 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Overnight Oats with Chia Seeds 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Chicken & Kale Soup 1 apple 1 stalk celery 1 Tbsp. natural peanut butter 1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Overnight Oats with Chia Seeds 1 medium orange 1 serving Chicken & Kale Soup 1 apple 1 medium peach 1 serving Chopped Chicken & Sweet Potato Salad 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack. 1 serving Overnight Oats with Chia Seeds 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Chicken & Kale Soup 1 apple 1 medium bell pepper, sliced 3 Tbsp. hummus 1 serving Sheet-Pan Gnocchi with Broccoli & White Beans Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Overnight Oats with Chia Seeds 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chicken & Kale Soup 1 apple 1 medium banana 1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack. 1 serving Tofu Scramble 1 medium orange 1 cup low-fat plain kefir 1 medium peach 1 serving Chickpea Tuna Salad 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch. 1 serving Tofu Scramble 1 medium orange 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Chickpea Tuna Salad ¼ cup unsalted dry-roasted almonds 1 plum 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to Vegan White Bean Chili to have for lunch on Days 16 through 19.1 serving Anti-Inflammatory Lemon-Blueberry Smoothie 1 medium orange 1 serving Chicken, Spinach & Feta Wraps 1 medium peach ¼ cup unsalted dry-roasted shelled pistachios 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack. 1 serving Bircher Muesli 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Vegan White Bean Chili ½ cup blueberries ¾ cup low-fat plain kefir 1 serving Pan-Seared Chicken Breast 1 serving Chopped Salad with Chickpeas, Olives & Feta Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Bircher Muesli 1 large pear 1 serving Vegan White Bean Chili 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt 1 medium orange 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Bircher Muesli 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Vegan White Bean Chili 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt 1 medium apple 1 serving Lemon-Herb Roasted Chicken 1 serving Cabbage Caesar Salad Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Bircher Muesli ¼ cup unsalted dry-roasted almonds 1 serving Vegan White Bean Chili 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt 1 cup low-fat plain kefir 1 plum 1 serving High-Protein Grilled Chicken Salad Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chicken, Spinach & Feta Wraps 1 medium apple 1 large pear 1 cup low-fat plain kefir 1 serving Tuna Niçoise Salad Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack. 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chicken, Spinach & Feta Wraps ¼ cup unsalted dry-roasted almonds 1 serving Baghali Pollow with Quinoa (Persian-Style Quinoa & Beans with Chicken) Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blackberries 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 large pear 1 serving Skillet Lemon-Garlic Salmon 1 serving Baked Feta & Tomato Portobellos Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 large pear 1 cup low-fat plain kefir 1 serving Spinach & Strawberry Meal-Prep Salad 1 cup blackberries ½ cup unsalted low-fat cottage cheese 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 medium apple 1 serving Spinach & Strawberry Meal-Prep Salad ¼ cup unsalted dry-roasted almonds 1 serving Grilled Blackened Shrimp Tacos 1 serving Pineapple & Avocado Salad Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 large pear 1 serving Spinach & Strawberry Meal-Prep Salad 1 medium apple 1 Tbsp. natural peanut butter 1 serving Chicken & Bok Choy Soup with Ginger & Mushrooms 1 serving Massaged Kale Salad Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 medium apple 2 Tbsp. natural peanut butter 1 serving Spinach & Strawberry Meal-Prep Salad 1 cup blackberries ½ cup unsalted low-fat cottage cheese 1 serving Baked Mahi-Mahi with Garlic-Herb Butter 1 serving Kale & Shaved Brussels Sprouts Salad with Avocado Caesar Dressing Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blackberries 2 Tbsp. chopped walnuts 1 serving Anti-Inflammatory Beet & Avocado Wrap ½ cup unsalted low-fat cottage cheese ½ cup blueberries 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 medium peach ¾ cup low-fat plain kefir 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium apple 1 serving Pesto Salmon Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chickpea Tuna Salad ¼ cup unsalted dry-roasted shelled pistachios 1 serving Slow-Cooker Cauliflower & Chickpea Tikka Masala Meal-Prep Tip: Reserve leftover Slow-Cooker Cauliflower & Chickpea Tikka Masala to have for dinner tomorrow. Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack. 1 serving Chickpea & Potato Hash 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chickpea Tuna Salad 1 large pear 1 serving Slow-Cooker Cauliflower & Chickpea Tikka Masala Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory and no-sugar recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 330 to 400 calories while the lunches span 325 to 475 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Can I follow this plan if I am not trying to lose weight? Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan. Chronic inflammation is linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrient intake can be a great step to take. If weight loss isn't your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
