Start Your New Year Right with Anti-inflammatory Foods for a Healthier You!

By Michelle Moylan, RD, LDN at Redeemer Health

With the new year comes the chance for a fresh start – an opportunity to set meaningful goals for a brighter, healthier you. While many resolutions focus on eating better, why not take it a step further? Adding vibrant, nourishing foods to your plate not only gives you needed energy, but it can also work wonders for your overall health.

This year, add anti-inflammatory foods to your plate and feel the difference. Simple, mindful changes can transform how you feel, boosting your health and encouraging more positive lifestyle choices.

Inflammation can act as a natural defense against infections, but prolonged inflammation can become problematic, harming healthy cells and tissues and potentially leading to other more significant health problems. That’s where the power of anti-inflammatory foods comes in. Nutrient-packed foods not only help strengthen your immune system, but they can also boost the diversity of beneficial gut bacteria and even stabilize your blood sugar.

Eating anti-inflammatory foods daily helps your body stay healthy and balanced. 

Refined carbohydrates, fried foods, sweetened beverages, and processed meats can be pro-inflammatory and increase your risk of poor health. Instead, consider the following healthier alternatives:

• Vegetables, like kale or spinach 
• High-fiber whole grains, such as oatmeal, quinoa, or whole grain bread or pasta 
• Nuts/seeds, like chia seeds, ground flaxseed, or walnuts 
• Healthy fats, for example first-cold pressed extra virgin olive oil, or avocado 
• Wild caught fish, like salmon or sardines 
• Legumes, such as beans, chickpeas, or lentils'
• Whole fruits

Below are some creative ways to add anti-inflammatory foods to your diet:

• Breakfast: 1 cup of Greek yogurt with 1 cup of fresh/frozen berries, 1 tablespoon of chia seeds, 1 tablespoon flaxseed, and ¼ cup old-fashioned oats.
• Lunch: Baby spinach salad topped with half an avocado, 3 oz. salmon, and olive oil with vinegar. For your side, include six whole grain Triscuit crackers and an apple.
• Afternoon Snack: 2 tablespoons of walnuts.
• Dinner: A warm quinoa bowl with shrimp, ¼ cup pesto, and veggies. For your side, enjoy a three-bean salad.
• Evening Snack: Whole grain toast topped with 1 tablespoon of natural peanut butter and sliced banana.

Planning a weekly menu with anti-inflammatory foods can require extra effort, especially for those with food allergies or intolerances. It may help to work with a professional. 

Redeemer Health’s registered dietitian nutritionists can help. They’ll review your medical history and help you get started on the journey to a more nutritious you! To make an appointment, call our Central Scheduling line at 215-938-5700.

About the Author: Michelle Moylan is a Registered Dietitian and Licensed Dietitian Nutritionist at Redeemer Health. She is dedicated to helping individuals achieve better health through personalized nutrition plans, with a focus on making healthy eating simple and practical, and creating lasting habits that fit with each person’s individual lifestyle. 

References: 

• Harvard T.H. Chan School of Public Health. (2021).  Diet Review: Anti-Inflammatory Diet. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/anti-inflammatory-diet/
• Natto ZS, et al. (2019). Omega-3 fatty acids effects on inflammatory biomarkers and lipid profiles among diabetic and cardiovascular disease patients: A systematic review and meta-analysis. https://www.nature.com/articles/s41598-019-54535-x
• Taskinen RE, et al. (2021). The associations between whole grain and refined grain intakes and serum C-reactive protein. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8993682/
• Tsigalou C, et al. (2020). Mediterranean diet as a tool to combat inflammation and chronic diseases: Overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400632/