How to Easily Add Anti-Inflammatory Foods to Your Life
Adopting this new way of eating is about making small, sustainable changes that add up over time. It’s a journey, not a race!
Start with Simple Swaps
You don’t need to overhaul your entire kitchen overnight. Begin with easy substitutions. Swap that morning bagel for a bowl of oatmeal topped with blueberries. Instead of butter, use olive oil for cooking or as a dip for whole-grain bread. Trade a sugary soda for a refreshing glass of iced green tea with lemon. Choose a handful of walnuts over a bag of chips for your afternoon snack.
A Sample Anti-Inflammatory Day
What does this look like in practice? Here’s a simple idea:
Breakfast: A bowl of plain Greek yogurt with a sprinkle of chia seeds, sliced strawberries, and a few almonds.
Lunch: A large salad with spinach, grilled salmon, cherry tomatoes, and a drizzle of olive oil and lemon juice.
Dinner: A modest portion of grilled chicken breast with a side of steamed broccoli and quinoa, seasoned with turmeric and garlic.
Snack: An apple or a small square of dark chocolate (70% or higher).
Smart Shopping Tips
Focus your shopping on the perimeter of the grocery store—that’s where you’ll find the fresh produce, fish, and lean meats. Fill your cart with a rainbow of fruits and vegetables. When you venture into the center aisles, become a label detective. Look for hidden sugars, refined grains, and partially hydrogenated oils. And remember, the frozen food aisle is your friend! Frozen fruits and veggies are often picked and frozen at their peak, preserving their valuable nutrients.
