Dietary steps
The following is a list of dietary steps to take to decrease inflammation in the body.
1. Eat plenty of fresh fruits and vegetables. Buy organic produce if possible. Emphasize the anti-oxidant rich fruits such as berries (black, blue, raspberries, strawberries), red grapes, and cruciferous vegetables such as the cabbage family.
2. Add sources of omega-3 fatty acids such as fatty fishes (wild salmon, sardines, mackerel, black cod) or pharmaceutical grade fish oil. Add olive oil, flaxseed or flaxseed oil, nuts (raw/unroasted) and organic fortified eggs (with DHA).
3. Decrease animal sources of calcium.
Calcium citrate supplements with vitamin D added are a good idea.
4. Use only whole grain foods, breads, rolls, and cereals. They should also be low in sugar.
5. Add beans and seeds as protein sources.
6. Decrease animal meats. Use only lean cuts or hormone free varieties.
7. Add cooked mushrooms, avoid raw mushrooms.
8. Add organic white tea, green tea or oolong tea daily. Tea has great anti-oxidant properties.
9. Red wine has anti-oxidant properties. Add only after consulting your physician.
10. Add dark chocolate. Look for organic varieties with 70-73% cocoa content.
Tags: healthy food, weight loss