Anti-inflammatory Diet

• Protein—eat lean protein with each meal, four to six servings per day. 
• Most fish—oily fish is best (salmon, tuna [chunk light], sardines, herring, lake trout).  Avoid shark, marlin, tile, king, mackerel, swordfish, due to toxins.
• Skinless poultry—turkey, chicken; white meat is better than dark meat
• Lean deli meats or prepackaged luncheon meat (turkey, ham, chicken, roast beef), ideally nitrate-free
• Lean beef (cuts of meat with no marbling)—flank, sirloin, round steak, cubed steak, London broil, filets, or extra-lean ground beef 
• Lean pork—tenderloin, loin chops, Canadian bacon
• Wild game—venison, elk, quail, dove, etc.
• Shellfish—clams, shrimp, oysters, etc.
• Beans or peas—black beans, kidney beans, navy beans, pinto beans, white beans, lentils, and garbanzo beans
• Greek yogurt, cottage cheese, mozzarella cheese—all dairy with higher protein content
• Protein powders (meal replacements)—whey, hemp, rice, pea-based protein powders

• Have 5 to 6 daily servings of a variety of vegetables and fruit: the more color the better! Fresh or frozen are the best choices. 
• Cruciferous family—broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, mustard greens, Swiss chard, turnip greens
• Asparagus
• Avocados, green olives
• Garlic, onions (red)
• Spinach, other dark salad greens (romaine, red leaf lettuce, green leaf lettuce), radicchio
• Tomatoes, red/orange/yellow bell peppers
• Carrots, sweet potatoes 
• Berries—any variety (frozen are just as good)
• Pomegranates, any whole citrus, kiwi, mangoes
• Apples, red/purple grapes, cherries, plums
• To support adrenal and thyroid, limit high-glycemic fruits (bananas, pineapple, papayas, mangoes) and dried fruits, with the exception of apricots.

• Good fats are considered to be either monounsaturated fats (olives) or polyunsaturated fats (omega-3 fatty acids).
• Olives
• Extra-virgin olive oil
• Canola oil (expeller-pressed is best)
• Olive oil– or canola oil–based pan sprays
• Nuts (almonds, walnuts, peanuts, pine): try to get ones that are raw, not roasted and salted
• Nut oils (walnut, sesame, etc.)
• Sunflower or safflower oil, unprocessed (must be kept refrigerated) 

• 100% whole grain (you must see “100%” on the label); intact grains (oats, brown rice, wheat berries, etc.) and high-fiber cereals have an edge over whole-grain breads, tortillas, or pasta.
• Whole oats—groats, steel-cut or "old-fashioned" are best
• Whole grains—barley, wheat berries, whole wheat/bulgur/couscous, wheat germ, oat bran, quinoa, teff
• Rice—brown rice, wild rice, Basmati (white or brown)
• Whole-wheat flatbreads (pita, Chipati, etc.)
• Whole-grain tortillas
• Whole-grain breads—whole wheat, sourdough, rye, pumpernickel, sprouted breads
• Protein/fiber-enriched pasta
• Sprouted flours are the best (Great American Spice Co., Summers Sprouted Flour Co.); otherwise stone-ground (Bob’s Red Mill)