Eating Healthy: The Inflammation Diet Principles

The Inflammation Diet Approach - Four Simple Diet Principles for Healthy Eating

The Inflammation Diet Eating Principle #1 - Increase polyphenols. Eat more dark-skinned fruits and vegetables. Drink more 100% fruit juices, red wine, and green teas. This approach has been shown to regulate energy metabolism and enhance genes that protect us. 

The Inflammation Diet Eating Principle #2 - Add Omegas: Increase Omega 3 consumption, targeting 1,250 – 1,500 mg of combined EPA  and DHA per day by eating fish and consuming a high quality fish oil supplement.  Consume at least 400mg of GLA daily through a high quality Borage Oil supplement. 

The Inflammation Diet Eating Principle #3 - Increase fiber. Increase daily fiber consumption to 14-16 grams fiber for every 1,000 calories consumed, or about 30 grams per day for a 2,000 calorie diet.  This is the single most important factor in reducing those calories and losing weight.

The Inflammation Diet Eating Principle #4 - Reduce calories: If you are overweight, reduce your daily caloric intake by 20% to 30% of what is needed to maintain your current weight.  

A visual resource to empower you to eat healthy food the Gene Smart way with the inflammation diet principles: