How Diet Can Decrease Inflammation
The good news is that what we eat can also reduce inflammation. Choosing to follow a Mediterranean diet is one way to do this.
The Mediterranean diet focuses on eating plant foods, such as whole grains, legumes, vegetables, fruit, nuts and seeds. The main fat used in Mediterranean cooking is olive oil, which does not increase inflammation. Fish is a major protein source. Fish provides beneficial omega-3 fats, which are low in the typical Western diet. Because it contains more whole, fresh foods and uses herbs for flavour, this diet is higher in fibre and lower in salt.
How to Make More Mediterranean Choices
| Instead of this: |
Try this: |
Benefits: |
| ¾ cup sugary, refined breakfast cereal with milk |
¾ cup plain Greek yogurt with berries and a teaspoon of honey |
- More protein
- Less refined flour and sugar
|
| 1 sandwich on white bread with processed meat, mayonnaise, lettuce and tomato |
2-2½ cups salad with bulgur, chopped spinach, chick peas, feta, toasted pine nuts, olive oil, oregano and lemon |
- Healthier fat
- More fibre
- Less refined flour
|
| Potato chips and ½ cup sour cream-based dip |
Veggie sticks with ½ cup dip made of plain Greek yogurt, minced garlic, chives and dill |
- More protein
- Less calories, saturated fat and salt
|
| Medium French fries with gravy |
1 cup chickpeas roasted with olive oil and pinch of salt |
- More protein and fibre
- Healthier fat
- Less calories and salt
|
| Store-bought salad dressing |
Homemade olive oil and balsamic vinegar dressing |
|
| Large portion cooked spaghetti (2 cups) and bottled meat sauce |
Moderate portion cooked spaghetti (1 cup) tossed with olive oil and grilled vegetables, topped with sliced chicken breast |
- More fibre and vitamins
- Less calories, saturated fat and salt
|
| Grilled steak with 2 cups buttery mashed potato |
Grilled salmon with olive oil, lemon and parsley on 1 cup brown rice |
- Healthier fat
- More fibre
- Less calories and saturated fat
|
