Reduce inflammation: a dietitian's go-to breakfast, lunch, dinner, and snacks (2024)

• Certain foods can help fight inflammation, a stress response that can increase risk of illness.
• Fruits and veggies like berries, citrus, greens, and tomatoes are rich in protective nutrients.
• Foods like salmon, bone broth, and seeds can help support cells with amino acids and healthy fats.

If your body and mind are stressed, changing up your diet may help, according to Bianca Tamburello, registered dietitian at FRESH Communications.

A heightened immune response over time, known as inflammation, can cause higher risk of chronic illnesses, fatigue, and other health issues, but anti-inflammatory foods can help calm the damage, she told Insider.

"You may notice you have more energy, better digestion, and even improved mood from eating more fruits and vegetables, whole grains, healthy fats, and beans and legumes," Tamburello said.

Aim to include a fewservings of anti-inflammatory foods each time you eat to help your body function and feel its best.

Start your day with a high-protein blueberry and cherry smoothie bowl

Kick off the morning with a double-dose of nutritious fruit in the form of a smoothie bowl: blend together blueberries, cherries and your favorite protein powder, and top with almonds.

Berries (especially wild blueberries) and cherries are both rich sources of antioxidants, nutrients that help protect your cells from damage.

"Think of antioxidants as inflammation-fighting ninjas. Antioxidants in blueberries prevent inflammation by combating free radicals that cause oxidative stress on the body," Tamburello said.

The added nuts are a great source of healthy fats and fiberas well as vitamin E, another antioxidant.

Mixing in a scoop ofprotein powder can help keep you full, and support healthy metabolism and muscle tissue.

Sip on bone broth

Swapping in a hot cup of bone broth for one of your typical daily beverages can help you add more nutrients to your day, according to Tamburello.

The protein, collagen, and amino acids in bone broth can help reduce inflammation in addition to other benefits like supporting healthy bones, joints, and skin.

She recommends Azuluna Foods bone broth as a high-quality source, and the best-tasting option to sip.

For lunch, try a nutrient-dense Greek salad with chicken

Tamburello suggests a Greek salad with tomatoes, spinach, feta and rotisserie chicken slices, paired with a whole-wheat pita for a midday meal.

Spinach is a rich source of the antioxidant quercetin which canamp up the nutritional value of mixed greens, while tomatoes are a superfood packed with another antioxidant called lutein, Tamburello said.

"When it comes to produce, 'eat the rainbow' is a good strategy to ensure you're getting a wide range of vitamins and minerals," she said.

Finish off the meal with a drizzle olive oilfor an extra boost of antioxidants and inflammation-fighting oleic acid.

Chia pudding with citrus is a healthy, filling snack

A pudding with high-fiber chia seeds and orange segmentscan help stop afternoon cravings to keep you from reaching for sugary processed foods like cookies, packaged granola bars, and the like.

If you are going to have a packaged treat, though, scope out the ingredients first.

"Look at the nutrition facts and ingredients label to find hidden sources of added sugar and refined carbohydrates that contribute to inflammation," Tamburello said.

A salmon and veggie bowl for dinner packs even more antioxidents and healthy fats

A delicious way to round out your daily servings of anti-inflammatory foods is salmon (and your favorite zesty seasonings) over brown rice, with avocado, shredded carrots, and edamame, Tamburello said.

Salmon can be a convenient and budget-friendly source of protein and healthy fats, especially if you opt for frozen or canned varieties.

As a bonus, the fiber in brown rice and edamame also support the healthy bacteria in your digestive system which can add to the benefits.

"Gut health plays an important role in preventing inflammation," Tamburello said."The same foods that combat inflammation can improve gut health- like high fiber and prebiotic fruits, vegetables, beans and legumes, and whole grains."

Read the original article on Insider