7. Optimizing Your Nutrition for a Healthier, Inflammation-Free Life

In this article, we will discuss an anti-inflammatory diet approach that I recommend to my patients. Implementing a healthy nutrition plan can be challenging, especially when some approaches require extensive effort. Instead of complicated methods like food logging apps, I propose a simpler approach to help you maintain consistency.



Imagine a plate in front of you, where 70% of it should be filled with vegetables. The vibrant pigmentation in vegetables, such as green, yellow, and red, contains phytochemicals that effectively reduce inflammation in the body. Remember, food can act as medicine.


Next, allocate 15% of your plate for protein. Visualize vegetables as the main component of your meal, while protein and starch serve as condiments. Ensure that the portion of protein does not exceed the size of your palm. Fish, particularly fatty fish like salmon, mackerel, and sardines, is an excellent source of healthy protein and omega-3 fatty acids, which are known to reduce inflammation. Tofu and beans are also good protein choices. It is advisable to limit consumption of red meat, as cattle are often fed wheat, which may contain pesticides. The excessive intake of red meat exposes our gut to these harmful substances, potentially leading to various health issues. Since our gut serves as the headquarters of our immune system, it is crucial to minimize pesticide exposure. For those times when you consume beef, I recommend opting for grass-fed products whenever possible.


If you consume starch, limit it to 15% of your entire meal. Opt for whole grains like brown rice, oats, quinoa, and barley. Restrict your intake of white rice and white bread, as these foods can cause sharp spikes in blood glucose levels. Unused glucose is converted into fat, promoting inflammation in the body.


Water is essential for our bodies, which are composed of approximately 70% water. Make sure to hydrate yourself adequately. Aim for a daily water intake of 60-90 ounces, or half of your weight (in pounds) in ounces. For example, if you weigh 150 pounds, drink 75 ounces of water. Avoid refined sugars found in beverages like soda.


In the United States, grocery store layouts typically place fruits on the far left, vegetables on the far right, and fresh fish and meat at the back. Ensure that 95% of your food comes from these sections. The middle aisles of the grocery store often contain processed foods lacking essential nutrients like phytochemicals. Adopt a diet reminiscent of your grandmother’s eating habits and eliminate processed items such as bacon, spam, and sausages, as well as refined sugars like soda, as they can contribute to inflammation in the body.



Lastly, many individuals have intolerances to gluten or dairy. If you feel overall poor, not just digestive discomfort, after consuming foods in these categories, consider eliminating them from your diet for 6-8 weeks to observe how you feel.

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