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

RED WINE

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.

SUPPLEMENTS

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.

TEA

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

HEALTHY HERBS & SPICES

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.

PROTEIN

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.

COOKED ASIAN MUSHROOMS

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

WHOLE SOY FOODS

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

FISH & SEAFOOD

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.

HEALTHY FATS

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

WHOLE & CRACKED GRAINS

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.

BEANS & LEGUMES

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.

VEGETABLES

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

FRUITS

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.

HEALTHY SWEETS

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:

WATER
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.

 

 

 

Need an appointment?

You are most welcome to email us any questions you may have or book in for a complimentary consultation. Call us on 03 9824 6134 Or Email Us