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Eating an Anti inflammatory diet

Simple diet ideas
Diets are hard to sustain but we have developed this and other sensible, personalised eating plans to assist in weight loss and healthy living  and as a part of our ZeroFat targeted fat reduction programmes. The following food pyramid is based on a Meditteranean lifestyle.
RED WINE
How much: If you like red wine no more than 2 glasses per day
Healthy choices: Red wine without preservatives
Why: Red wine has antioxidant properties.
SUPPLEMENTS
How much: Daily or as required
Healthy choices:  If you feel you require a multivitamin seek advice for the one most appropriate to your needs
Why: Great for filling in deficiencies in your diet.
TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in antioxidant properties that reduce inflammation.
HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Garlic – fresh or dried, ginger – fresh curry powders and turmeric, chilli, fresh or dried herbs – rosemary, basil, thyme, oregano
Why: Unlimited amounts of these herbs can be used to season food. Are a good source of anti-inflammatory agents.
PROTEIN
How much: Protein should be consumed 1-2 times a week
Healthy choices: High-quality natural cheese and yogurt,  1 omega-3 enriched eggs,  250 grams skinless poultry, grass-fed lean meats
Why: In general, try to reduce the consumption of animal foods.  If you eat chicken, remove the skin and associated fat.  Use reduced-fat dairy products in moderation especially yogurt and natural cheeses such as Swiss, Jarlsberg or Parmesan.
COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: All types of mushroom, wild, fresh, dried
Why: Do not eat mushrooms raw. Mushrooms enhance  our immune system
WHOLE SOY FOODS
How much: 1-2 servings per day
Healthy choices: Tofu, soy nuts, soy milk
Why: Soyfoods have antioxidant activity properties.  Select whole soy products
FISH & SEAFOOD
How much:  2-6 servings per week
Healthy choices: Fatty fish -Atlantic or Tasmanian salmon, tuna, sardines, and any mackerel species.
Why: These fish are rich in omega-3 fats, excellent anti-inflammatory properties.
HEALTHY FATS
How much:  5-7 servings per day
Healthy choices: Extra virgin olive oil for cooking.
Healthy fats  are found in almonds and  walnuts, avocado
Why: Healthy fats are rich in either monounsaturated fat
WHOLE & CRACKED GRAINS
How much:  3-5 servings a day
Healthy choices: Select brown or basmati rice over white rice, barley, quinoa,  or steel-cut oats
Why:  As whole grains are digested slowly there are reduced spikes in the blood sugar levels
PASTA (al dente)
How much: 2-3 servings per week
Healthy choices: Organic pasta, rice noodles
Why: Pasta cooked al dente is digested slowly, like the whole grains minimizing spikes in the blood glucose levels.
BEANS & LEGUMES
How much: 1-2 servings per day
Healthy choices: Beans, chickpeas, black-eyed peas and lentils
Why: Beans and legumes are rich in folic acid, magnesium, potassium and soluble fibre.
VEGETABLES
How much: 4-5 servings per day minimum
Healthy Choices: Lightly cooked dark leafy greens (spinach, kale), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale), carrots, onions, peas, squashes, salad greens
Why: Vegetables are rich in antioxidants and anti-inflammatory properties
FRUITS
How much:  3-4 servings per day
Healthy choices: Berries especially strawberries raspberries and blueberries,  stone fruit, citrus fruits,  apples, and pears
Why:  Fruit has antioxidant and anti-inflammatory properties.
HEALTHY SWEETS
How much: occasionally
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: 70% pure cocoa dark chocolate has excellent antioxidant properties. Select a fruit sorbet over icecreams.
Additional Item:
WATER
How much: Regularly during the day
Healthy choices: Water. You can consume drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Most important for the overall functioning of the body.
For more information or to schedule a ZeroFat targeted fat reduction consultation email us or call 03 9824 6134.