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Tea
How mucH: 2 to 4 cups per day
HEALTHY CHOICES: White, green, oolong teas
wHy: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to
brew it correctly for maximum taste and health benefits.
Healthy Herbs And Spices
How mucH: Unlimited amounts
HEALTHY CHOICES: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil,
cinnamon, rosemary, thyme
wHy: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful natural anti-inflammatory agents.
Other Sources Of Protein
How mucH: 1 to 2 servings a week (one portion is equal to 1 ounce of cheese, one 8-ounce serving of dairy, 1 egg, or 3
ounces cooked poultry or skinless meat)
HEALTHY CHOICES: High-quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-finished lean meats
wHy: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and
remove the skin and associated fat. Use organic, high-quality dairy products moderately, primarily yogurt and natural cheeses
such as Emmental (Swiss), Jarlsberg, and true Parmesan. If you eat eggs, choose omega-3-enriched eggs (from hens that
are fed a flax-meal-enriched diet) or organic eggs from free-range chickens.
Cooked Asian Mushrooms
How mucH: Unlimited amounts
HEALTHY CHOICES: Shiitake, enokitake, maitake, oyster mushrooms (and wild mushrooms if available)
wHy: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize
consumption of common commercial button mushrooms (including cremini and Portobello).
Whole-Soy Foods
How mucH: 1 to 2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soy milk, ½ cup cooked edamame,
or 1 ounce of soynuts)
HEALTHY CHOICES: Tofu, tempeh, edamame, soy nuts, soymilk
wHy: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole-soy
foods over fractionated foods like isolated soy-protein powders and imitation meats made with soy isolate.
Fish And Shellfish
How mucH: 2 to 6 servings per week (one serving is equal to 4 ounces of fish or seafood)
HEALTHY CHOICES: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
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Dr. Weil’s Anti-Inflammatory Diet And Food Pyramid
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wHy: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a
molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.
Healthy Fats
How mucH: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce
of avocado)
HEALTHY CHOICES: For cooking, use extra-virgin olive oil and expeller-pressed grapeseed oil. Other sources of healthy
fats include nuts (especially walnuts), avocados, and seeds, including hemp seeds and freshly ground flaxseed. Omega-3
fats are also found in cold-water fish, omega-3 enriched eggs, and whole-soy foods. Organic, expeller-pressed, high-oleic
sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as
a flavoring for soups and stir-fries.
wHy: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with
antioxidant activity.
Whole And Cracked Grains
How mucH: 3 to 5 servings a day (one serving is equal to about ½ cup of cooked grains)
HEALTHY CHOICES: Brown rice, basmati rice, wild rice, buckwheat groats, barley, quinoa, steel-cut oats
wHy: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.
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