Reducing Inflammation: A Full Day of Meals Recommended by a Dietitian
If you’re struggling with chronic inflammation, you might be looking for ways to reduce it. One of the most effective ways to do that is to adjust your diet. By eating anti-inflammatory foods and avoiding inflammatory ones, you can significantly lower your body’s inflammation levels.
But what exactly should you eat in a day to reduce inflammation? We’ve got you covered. In this article, we’ll provide you with a full day of meals recommended by a dietitian that are packed with anti-inflammatory foods.
Breakfast: Oatmeal with Berries and Almond Milk
Starting your day with oatmeal is a great choice because it’s a whole grain that’s also rich in soluble fiber. This type of fiber can help reduce inflammation by feeding the beneficial bacteria in your gut. Top your oatmeal with a handful of berries, like blueberries or strawberries, for some extra antioxidants. Finally, replace regular milk with unsweetened almond milk to avoid the inflammation that can come from dairy products.
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Lunch: Grilled Chicken Salad
For lunch, you can’t go wrong with a grilled chicken salad. Choose dark leafy greens like spinach, kale or arugula as your base, then top it with grilled chicken breast for lean protein. Add a variety of colorful vegetables, like cucumbers, tomatoes, and carrots, for an extra boost of antioxidants. Finally, drizzle your salad with olive oil and balsamic vinegar for a dose of healthy monounsaturated fats.
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Snack: Apple with Almond Butter
For a midday snack, enjoy an apple with almond butter. Apples contain quercetin, a flavonoid that has potent anti-inflammatory properties, while almond butter is a healthy source of monounsaturated fats. Together, they make a delicious and nutritious snack that will help you stay satisfied until dinner.
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Dinner: Baked Salmon with Roasted Vegetables
For dinner, we recommend baked salmon with roasted vegetables. Salmon is a fatty fish that’s loaded with omega-3 fatty acids, which have potent anti-inflammatory properties. Pair it with roasted vegetables like sweet potatoes, broccoli and bell peppers, which contain a variety of vitamins and minerals that can help reduce inflammation.
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Reducing inflammation can be done through dietary adjustments with anti-inflammatory foods while avoiding the ones that can cause inflammation. Starting the day with oatmeal and berries for breakfast, followed by grilled chicken salad for lunch and an apple with almond butter for snacks are great choices. Finally, baked salmon with roasted vegetables for dinner is a delectable and nutritious meal that has omega-3 fatty acids and vitamins that can help prevent inflammation. #HEALTH