Diet General Fresh is best Fruits and vegetables from all parts of the color spectrum Omega3 fatty acids Whole grains Ginger and curry turmeric for antiinflammatory effects ID: 545563
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Slide1
Anti-Inflammatory
DietSlide2
General
Fresh
is best
Fruits
and vegetables from all parts of the color spectrum
Omega-3
fatty acids
Whole
grains
Ginger and curry
(
turmeric) for
anti-inflammatory effects
Tea
(white, green, or oolong)
Red
wine
- antioxidant
activity
Avoid
refined and processed foods
Minimize
saturated and trans fats Slide3
Fats
Good
Unsaturated fats
O
live
oil, nuts, oatmeal, avocado, sesame oil and seeds, and soybeans
Bad
Saturated fats
butter
, cream, high-fat cheese, f
ried
chicken and fatty
meat,
and palm kernel oil
Trans
fats
margarine
, vegetable shortening, partially hydrogenated oilsSlide4
Omega-3
& -6
fatty acids
Omega-3
- anti-inflammatory effects
O
ily
fish (salmon, sardines, herring, and black
cod)
Walnuts
Flaxseeds
H
emp seeds
Kelp or fish oil supplements
Omega-6
– pro-inflammatory (via cytokine production)
Oil-rich
seeds
Oil
extracted from
seeds used
in
snack &
fast
foodsSlide5
Carbohydrates
Good
Beneficial
phytochemicals and
antioxidants
digest slowly, reducing blood sugar spikes which promote inflammation
Whole
grains (brown rice, bulgur wheat
…),
beans, sweet potatoes, winter squashes, berries, cherries, apples, and pears
Bad
Advanced
glycation
end products (AGEs)
sugar + protein =
pro-inflammatory chemical
High
fructose corn
syrup, bread
, white potatoes, crackers, chips, pastries, sweetened
drinks
,
refined/processed/fast
foodsSlide6
AGEs
Formed outside
and inside the
body
Makes
cells stiffer, less pliable and more subject to damage and premature aging.
Formed
by
BBQ, frying, roasting, boiling (? led to raw food movement)
Barbecued foods are high in AGEs
Smoking increases AGEs - formed
when tobacco leaves are
dried
Certain foods
promote
glycation
in
the
body – especially fructose and
galactoseSlide7
Protein
Good
Eat more vegetable protein (soy foods, beans, lentils and other legumes), whole grains, seeds, nuts, and oily fish
Soy foods contain
isoflavones
which have antioxidant activity and have been suggested to lower CRP/inflammation levels
Bad
Eat
less meat and poultry, which contain pro-inflammatory fats Slide8
Fiber
Soluble vs. insoluble
Soluble turns to gel and reduces
cholsterol
Insoluble fiber adds bulk to the stool
Insoluble: fruit
(especially berries), vegetables (especially beans),
wheat bran, and
whole
grains
Soluble: oat
bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and
vegetables
30-40
grams of fiber each day
-tolerance
varies
Fiber
cereals is best
single source
per serving Slide9
Supplements
Daily
MVI-mineral
includes key antioxidants
Co-enzyme
Q10 - 60 to 100
mg/d
with
largest
meal
Vitamins
B9, C, E,
and D
S
eleniumSlide10
Dr. Weil's Anti-Inflammatory Food Pyramid
http://www.drweil.com/drw/ecs/pyramid/press-foodpyramid.html