4 Northcote Road Armadale, VIC 3143

Eating an Anti Inflammatory Diet – by ZeroFat

Simple diet ideas

Diets are hard to sustain but we have developed this and other sensible, personalised eating plans to assist in weight loss and healthy living  and as a part of our ZeroFat targeted fat reduction programmes. The following food pyramid is based on a Meditteranean lifestyle.

mediterranean diet pyramid


How much: If you like red wine no more than 2 glasses per day

Healthy choices: Red wine without preservatives
Why: Red wine has antioxidant properties.


How much: Daily or as required
Healthy choices:  If you feel you require a multi vitamin seek advice for the the one most appropriate to your needs
Why: Great for filling in deficiencies in your diet.


How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in antioxidant properties that reduce inflammation.


How much: Unlimited amounts
Healthy choices: Garlic – fresh or dried, ginger – fresh curry powders and turmeric, chili, fresh or dried herbs – rosemary, basil, thyme, oregano
Why: Unlimited amounts of these herbs can be used to season food. Are a good source of anti inflammatory agents.


How much: Protein should be consumed 1-2 times a week
Healthy choices: High quality natural cheese and yogurt,  1 omega-3 enriched eggs,  250 grams skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods.  If you eat chicken, remove the skin and associated fat.  Use reduced-fat dairy products in moderation especially yogurt and natural cheeses such as Swiss, Jarlsberg or Parmesan.


How much: Unlimited amounts
Healthy choices: All types of mushroom, wild, fresh, dried
Why: Do not eat mushrooms raw. Mushrooms enhance  our immune system


How much: 1-2 servings per day
Healthy choices: Tofu, soy nuts, soy milk
Why: Soy foods have antioxidant activity properties.  Select whole soy products


How much:  2-6 servings per week
Healthy choices: Fatty fish -Atlantic or Tasmanian salmon, tuna, sardines, and any mackerel species.
Why: These fish are rich in omega-3 fats, excellent anti-inflammatory properties.


How much:  5-7 servings per day
Healthy choices: Extra virgin olive oil for cooking.
Healthy fats  are found in almonds and  walnuts, avacado
Why: Healthy fats are rich in either monounsaturated fat


How much:  3-5 servings a day
Healthy choices
: Select brown or basmati rice over white rice, barley, quinoa,  or steel-cut oats
Why:  As whole grains are digested slowly there are reduced spikes in the blood sugar levels

PASTA (al dente)

How much: 2-3 servings per week
Healthy choices: Organic pasta, rice noodles
Why: Pasta cooked al dente  is digested slowly, like the whole grains minimizing spikes in the blood glucose levels.


How much: 1-2 servings per day
Healthy choices: Beans, chickpeas, black-eyed peas and lentils
Why: Beans and legumes are rich in folic acid, magnesium, potassium and soluble fiber.


How much: 4-5 servings per day minimum
Healthy Choices: Lightly cooked dark leafy greens (spinach, kale), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale), carrots, onions, peas, squashes, salad greens
Why: Vegetables are rich in antioxidant and anti-inflammatory properties


How much:  3-4 servings per day
Healthy choices: Berries especially strawberries raspberries and blueberries,  stone fruit, citrus fruits,  apples, and pears
Why:  Fruit has antioxidant and anti-inflammatory properties.


How much: occasionally
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: 70% pure cocoa dark chocolate has excellent antioxidant properties. Select a fruit sorbet over icecreams.

Additional Item:

How much: Regularly during the day
Healthy choices: Water. You can consume drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Most important for overall functioning of the body.

For more information or to schedule a ZeroFat targeted fat reduction consultation email us or call 03 9824 6134.




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