MY GOAL IS TO HELP CLIENTS USE NUTRITION IN COMBINATION WITH THEIR OTHER MEDICAL THERAPIES TO HELP REMOVE THE FEAR OF EATING, TAKE CONTROL OF THEIR DISEASE, AND FUEL AN ACTIVE LIFESTYLE – LAURA LOMAX, MS, RD, LD OWNER OF GREENS & GRAINS NUTRITION
FOODS TO CHOOSE - ANTI INFLAMMATORY FOODS
FRUITS AND VEGETABLES: Eating anti-inflammatory rich fruits and vegetables doesn’t have to be fancy or expensive. It can be simple foods. Choose the produce that is in season and if you have problems with tolerance try the fruits or vegetables in different forms. For example, if you don’t tolerate raw fruits & veggies try incorporating them into a smoothie, well cooked, or pureed.
SPICES AND HERBS: Ginger, garlic, cumin, cinnamon, oregano, thyme, sage, cloves, allspice
OMEGA 3 FATTY ACID RICH FOODS: salmon, sardines, herring, mackerel, flaxseed oil, chia seeds
NUTS AND SEEDS: Walnuts, pecans, pistachios, almonds, macadamia, brazil nuts
WHOLE GRAINS: Brown rice, oats, popcorn, buckwheat, wild rice
BEANS, LENTILS, SOYBEANS, AND EDAMAME
DARK CHOCOLATE OR COCOA
PROBIOTIC RICH FOODS: yogurts without added sugar, fermented foods (such as sauerkraut)
TEA: green tea, matcha tea, black tea
FOODS TO LIMIT OR AVOID
PROCESSED MEATS: bologna, hot dogs, sausage, cold cuts
TRANS FAT OR HYDROGENTATED OILS: Food label laws allow a product to be labeled zero grams if it has less than 0.5 grams per serving. To be sure your food is trans fat free check the food ingredients list and double check you don’t see the word “hydrogenated oils or partially hydrogenated”. Some common foods to double check include peanut butter, snack bars, and biscuits.
SUGARY BEVERAGES AND OTHER FOODS WITH ADDED SUGARS: In a few years food labels will be mandated to identify grams of added sugar on the food label. Until then be sure to look at your ingredient list if you are unsure if a food contains natural vs added sugar. Look for sugar in the ingredient list (ingredients are listed from most to least in the product). Sometimes labels can be tricky so remember sugar, honey, high fructose corn syrup, organic cane sugar, fructose, evaporated cane juice, corn syrup solid are all just other ways of saying added sugar.
REFINED GRAINS: Opt for the whole grain options as mentioned above. While all whole grains are your best bet, aim to make at least half your grains whole.
FOODS HIGH IN SATURATED FATS: Such as fried foods, fatty meats, and many processed baked goods.
As always tips provided are general anti- inflammatory foods. Dietary recommendations vary by individual based on disease location, severity, and overall health. Always discuss changes with your medical team prior to making changes in your diet.
For more tips and healthy recipes follow me on Instagram @greensandgrainsrd and on Facebook at Greens & Grains Nutrition.