Anti-Inflammatory Diet Protocol
QUALITY ALERT: Visit your local farmer’s market to buy seasonal produce, and be sure to double check that your farmer doesn’t use any sprays on his/her produce. If you don’t have a farmer’s market near you, then buy organic from your local grocery.
Vegetables: 4-5 servings per day
· Focus on beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower and kale), dark leafy greens (collards, kale, spinach), onions, beans, salad greens, sea vegetables and squash.
· Steaming is the best way to preserve nutrients.
· Avoid tomatoes, potatoes, and eggplant.
Grains: 1-2 cups of cooked grain per day
· Focus on millet, basmati rice, quinoa, amaranth, oatmeal, buckwheat, and teff.
· Avoid wheat, rye, spelt, and other glutinous grains.
Legumes: 1-2 servings per day
· Focus on are adzuki beans, black beans, black eyed peas, chickpeas, split peas, kidney beans, pinto beans, mung beans and lentils.
Protein: 1-2 servings per week
· Pastured eggs
· Grass-fed meats
· Free-range chicken. Avoid chicken skin.
· Fish such as salmon, halibut, cod, sardines, tuna, and mackerel. Avoid shellfish.
· Meats should be baked, broiled or steamed.
· Avoid dairy.
Fruits: 3-4 servings per day
· Focus on apples, blackberries, raspberries, blueberries, cherries, nectarines, oranges, pears, grapefruit, plums, pomegranates, and strawberries.
Healthy Fats: 5-7 servings per day
· Focus on avocados, extra virgin olive oil, flaxseed, hazelnut oil, hemp seeds, sesame oil or walnut oil.
Sweeteners:
· Very small amounts of maple syrup, rice syrup, barley syrup and honey may be used.
· Avoid sugar, NutraSweet, or any other sweetener.
Water: Divide your body weight in half, and drink that number in ounces per day
· Make sure water is purified water, sparkling water or unsweetened tea.
Herbs and Spices: Unlimited amounts
· Focus on turmeric, cinnamon, basil, curry powder, garlic, ginger, rosemary, parsley and thyme.
Written By Jennifer Peterson, MSOM, LAc
