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Approximately, a meal should be composed of 40% carbohydrates, plus 30% protein and another 30% for healthy fats.
Meals must be planned ahead of time.
It is best to prepare at least 10 recipes to avoid eating the same food more than 5 times a week.
As much as possible, eating as much fruits and vegetables grown organically is highly recommended.
They contain up to 5 times more vitamins and minerals.
Also, choosing organic foods lessens your exposure to pesticides.
In following the anti inflammation diet, there is no limit to the amount of food that you can consume.
The following are examples of food that you can eat: 1.
Steamed vegetables are highly recommended to improve the utilization and the availability of the food nutrients.
This will allow the body to start repairing itself.
On the other hand, eating raw vegetables should be done minimally except when having salads.
At least one type of green vegetable should be included in the diet every day.
2.
Any vegetables can be eaten but tomatoes and potatoes should be avoided for the time being.
As much as possible, it is best to choose and eat mostly vegetables that have low glycemic carbohydrate, from 3-6%.
Some vegetables with 3% glycemic carbohydrate are asparagus, broccoli, celery, cucumber, lettuce, spinach, parsley and watercress.
Vegetables with 6% glycemic carbohydrate include string beans, eggplant, leeks, red pepper, pumpkin, turnip and zucchini.
Carrots, squash, green peas and artichokes have 15%, while yam has 20% glycemic carbohydrate.
3.
It is advisable to only eat one to 2 pieces of fruits except for citrus.
And if possible, it's best to have the fruit baked.
It may be not too easy to plan food for an anti inflammation diet, but positive changes in the body will occur and results can be noticeable in 4 to 6 weeks.
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