advertisement



Press Releases


Print this page | Sign up for free e-bulletins
 | Bookmark This Page

Dr. Weil's Anti-Inflammatory Food Pyramid - FACT SHEET

anti inflammatory diet pyramid

Snapshot:

  • Dr. Weil's Anti-Inflammatory Food Pyramid is a simple tool that helps today's families prevent disease while eating well.
  • The pyramid combines an educational graphic featuring categories of anti-inflammatory foods, beverages and spices with information on specific food choices and serving frequencies.
  • Designed as a practical eating guide that consumers of all ages can use, it also provides tips on how to prevent aging related diseases and improve overall health.
  • An anti-inflammatory diet helps counteract chronic inflammation, a root cause of many serious diseases, including:
  • Heart disease
  • Alzheimer's and Parkinson's diseases
  • Age-related disorders, including cancer
  • Autoimmune diseases such as rheumatoid arthritis and lupus

Components of Dr. Weil's Anti-Inflammatory Pyramid:

  • Vegetables - 4-5 servings per day. Lightly cooked organic dark leafy greens, cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens - all are rich in antioxidants and anti-inflammatory components.
  • Fruits - 3-4 servings per day.Brightly coloredfruits, especially berries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, cherries, apples and pears provide antioxidant and anti-inflammatory flavonoids and carotenoids.
  • Whole and Cracked Grains - 3-5 servings per day. Whole grains (brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa and steel-cut oats) that are intact or in a few pieces rather than ground into flour, digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.
  • Pasta (al dente) - 2-3 servings per week. Pasta cooked al dente has a lower glycemic index than fully cooked pasta and can help minimize spikes in blood sugar. Opt for organic pasta, rice noodles, bean-thread noodles or Japanese noodles such as udon and soba.
  • Beans and Legumes - 1-2 servings per day. Beans are a low-glycemic-index food rich in folic acid, magnesium, potassium and soluble fiber. Eat a variety of beans, such as Anasazi, adzuki, black beans, chickpeas, black-eyed peas and lentils.
  • Healthy Fats - 5-7 servings per day. Healthy fats are those rich in either monounsaturated or omega-3 fatty acids. Dr. Weil suggests extra virgin olive oil, expeller-pressed organic canola oil, nuts (especially walnuts), avocados and freshly ground flaxseeds.
  • Fish and Seafood - 2-6 servings per week. Fish rich in omega-3 fatty acids, such as wild Alaskan salmon (especially sockeye), herring, sardines and black cod are strongly anti-inflammatory. An option for those who don't eat fish is taking a molecularly distilled fish oil supplement at 2-3 grams per day.
  • Whole Soy Foods- - 1-2 servings per day. Tofu, tempeh, edamame, soy nuts and soy milk provide isoflavones that have antioxidant activity and are protective against cancer.
  • Cooked Asian Mushrooms - Unlimited servings. Cooked (never raw) mushrooms such as shiitake, enokidake, maitake and oyster mushrooms contain compounds that help enhance immune function.
  • Other Sources of Protein - 1-2 servings per week. Eat natural cheeses, organic, high quality dairy, omega-3 enriched eggs or eggs from free-range chickens, skinless poultry and lean meats, and choose organic, cage-free chicken (with skin and fat removed).
  • Healthy Herbs and Spices - Consume as desired. Add flavor to foods without adding sodium by using as much turmeric, curry powder, ginger and garlic, chili peppers, basil, cinnamon, rosemary and thyme as desired. Turmeric and ginger are powerful, natural anti-inflammatory agents.
  • Tea - 2-4 cups per day. White, green and oolong teas provide catechins - antioxidant compounds that reduce inflammation.
  • Red Wine - 1-2 glasses per day maximum. Organic red wine provides beneficial antioxidants. However, if you don't drink alcohol, do not start.
  • Healthy Sweets - Sparingly. Unsweetened dried fruit, dark chocolate and fruit sorbet are healthier options than sugared candy. Dark chocolate provides polyphenols with antioxidant activity.
  • Supplements - Daily. A daily high-quality multivitamin/multimineral can help fill nutritional gaps in the diet when circumstances make it difficult or impossible to fulfill the daily requirement for micronutrients from food sources alone. Dr. Weil recommends choosing a supplement with key antioxidants, including vitamin C, vitamin E, mixed carotenoids and selenium; co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; and 2,000 IU of vitamin D3 daily. For consumers interested in learning more about which vitamins are best suited for them, log onto www.DrWeil.com and select Dr. Weil's "Vitamin Advisor" page.

###

The Weil Vitamin Advisor
Get your FREE personalized vitamin recommendation & supplement plan today!

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being
in just eight weeks!
Start your 10-day free trial now!

Vitamin Library
Supplement your knowledge with Dr. Weil's essential vitamin facts. Learn why they are necessary and more.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!
 

Dr. Weil's Head-to-Toe
Wellness Guide

Your guide to natural health.
Use the Wellness Guide today!

Dr. Weil's Anti-Inflammatory Diet Food Pyramid
Our interactive tool can help improve overall health through diet.

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you
and their corresponding answers
from Dr. Weil.

 
Copyright © 2014 Weil Lifestyle, LLC
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Ad Choice
Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here