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Anti-Inflammatory Diet Makeover: Getting Started
Published: 01/07/2013

Every Monday in January we present tips on the what, why and how of the Dr. Weil-recommended anti-inflammatory diet. Get started today!

Want to prevent inappropriate inflammation, reduce the risk of age-related diseases, and promote optimum health at any age? Then try an anti-inflammatory diet. By aiming for variety, including as much fresh food as possible, minimizing processed and fast foods, and making fruits and vegetables the foundation of your meals, you will be well on your way. Here are some simple steps to get you started: 

  1. Step One: Look at your carbs. The majority of carbohydrates in your diet should be in the form of less-refined, less-processed foods with a low glycemic load. You can do this by replacing your snack foods (typically made with wheat flour and sugar) with whole grains, beans, winter squashes and sweet potatoes.
  2. Step Two: Replace your cooking oil. Instead of safflower, soy, and sunflower oils, corn oil, cottonseed oil, mixed vegetable oils, or margarine, use extra-virgin olive oil as your main cooking oil (for a neutral-tasting oil, use cold-expeller-pressed, organic canola oil).
  3. Step Three: Decrease your consumption of animal protein. Except for fish (such as omega-3 rich salmon) and organic dairy products, animal-derived protein should be limited. You can easily replace meat with vegetable protein such as beans, legumes and whole soy foods.
  4. Step Four: Eat more fiber. Start slow and build gradually to eat 40 grams of fiber a day, simple to do if you increase your consumption of fruit, especially berries, vegetables and whole grains.

Dr. Weil on Healthy Aging is Your Online Guide to the Anti-Inflammatory Diet! Start your 14-day free trial and get access to over 300 recipes, shopping lists, eating guides and more.

Find out which vitamins are right for you.
Everyone's dietary needs are different based on a number of factors including lifestyle, diet, medications and more. To find out what vitamins you need, take the Weil Vitamin Advisor. This 3-step questionnaire requires just minutes to complete, and generates a free, no-obligation vitamin and nutritional supplement recommendation that is personalized to meet your unique nutritional needs.

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