In this Q&A series, Kelly Lawler, a registered dietitian and wellness manager at the Compass UHG Dining Program, answers your questions about healthy eating. Each month, you’ll get tips on improving your nutrition and well-being. We’d love to hear from you – share your questions in the comments.
We asked the expert: What does it mean to eat an anti-inflammatory diet?
Anti-inflammatory foods are typically rich in fiber, omega-3 and monounsaturated fats, vitamins, minerals and antioxidants that can help combat inflammation and reduce the risk of developing chronic diseases. Conversely, inflammatory foods generally lack nutritional value and can contribute to low-grade chronic inflammation in the body.
Inflammatory foods:
- Refined carbohydrates and sugar, such as white bread, pastries and soda
- Trans fats, also known as hydrogenated oils, found in shortening, some margarines, deep-fried foods and some packaged foods (will be labeled as hydrogenated oil)
- Processed meats (e.g., deli meat), such as hot dogs and sausages
Anti-inflammatory foods:
- Fruits and berries
- Vegetables and dark leafy greens
- Nuts and seeds
- Omega 3-rich fish, like salmon, tuna and mackerel
- Olive oil
- Beans and legumes
Consuming a small amount of inflammatory foods isn’t cause for concern – it’s all about balance. Here’s a sample of how to incorporate more anti-inflammatory foods into a meal:
| Instead of eating this: | Eat this: |
| Deli turkey sandwich on bread with cheese and mayo | Tuna sandwich on bread with cheese, spring mix, avocado, shredded carrots |
| Potato chips | Nuts and seeds trail mix |
| Dried fruit snacks | Apple |
| 4×4 inch brownie | 1×1 inch brownie topped with strawberries |
Maintaining a healthy weight, getting quality sleep, moderating alcohol consumption, and eating mostly nutrient-dense foods are all crucial components of a holistic approach to reducing inflammation.
Join the well-being conversation today to learn more!
