Food Fight: Fighting Inflammation with Food
Nancy Bennett, MS, RD, CDEScientist’s once thought that the inflammatory process was limited only to the bodies’ response to trauma or injury. Now, however, these scientists are beginning to discover that the inflammatory process underlies many of the chronic health problems that plague the American public. Heart disease, diabetes, hypertension, arthritis and dementia are a short list of the innumerable conditions that share a common thread: they all involve bodies’ response to injury and the activation of the immune system.
The good news is that nutrition can play a key role in deactivating or turning off this inflammatory response. The Mediterranean diet has been proven to reduce the extent of inflammation and promote both weight reduction and health. The key element of this diet is that it is low in saturated fats and rich in fruits, vegetables and whole grains.
Here are some tips for going “Mediterranean” with your diet:
• Choose lean protein sources such as boneless skinless chicken breasts and reduce your intake of lean red meats to once or twice per month. Cold water fish are a rich source of omega three fatty acids that reduce inflammation; shoot for two servings of fish per week.
• Pick out dairy foods that are non-fat or low fat (made from 1% milk). You can eat unlimited egg whites, yet limit egg yolks to three per week. Try making vegetable omelets with two whole eggs, four egg whites and reduced fat feta cheese.
• Whole grain breads, cereals and starches have proven to reduce the markers of inflammation. Try substituting oatmeal for refined cereals or white toast with whole grain bread in the morning. Barley is a fabulous whole grain for soups and quinoa makes a very tasty salad. Brown rice is rich in fiber and a great alternative to white rice. Corn tortillas are rich in whole grain and a great change from breads at mealtimes.
• Beans and legumes are rich in protein and fiber. Try adding beans to soups and salads. Nuts are rich in healthy oils, but a quarter of a cup is plenty if you are trying to lose weight.
• Canola oil is good for cooking as it has a higher smoke point than olive oil. Save olive oil for cold foods such as salads.
• A little red wine is a rich source of flavonoids (such as resveratrol) that are powerful antioxidants. Health professional recommend up to one glass a day for women and two for men.
Think “Mediterranean” the next time you plan your daily fare. A few simple food choices can not only add a lot of taste and interest to your diet; but it can also go a long way towards reducing the effects of inflammation and your risk for chronic health problems.
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