Nutrition is extremely important – it determines the level at which our body functions, which is why it is worth remembering the basic principles of a rational diet. Learn the assumptions of an anti-inflammatory diet.
In an anti-inflammatory diet, it is necessary to take care of both the quality, quantity and variety of meals consumed. A healthy, properly composed, daily diet of each of us should be adapted to our preferences, body weight and height, health condition, and level of physical activity.
Only a personalized diet, tailored to your individual needs, will bring you closer to achieving peak fitness.
Anti-Inflammatory Diet Guidelines - Get Started Today
1. Avoid highly processed foods. Especially products containing: large amounts of sugar, salt and fat, and especially trans fats;
2. Limit your meat consumption, especially red meat and meat products ;
3. Eat plenty of vegetables – preferably 4-5 portions a day (1 portion is 100 grams, e.g. a small tomato) from all color groups ;
4. It is best to eat fruit with a protein product – nuts or yogurt ; do not exceed 2 portions (approx. 300 g, i.e. a small banana and 2 kiwis);
5. As a source of protein, choose legumes, nuts, grains, fish, eggs, dairy products or poultry, but remember to eat it no more than twice a week ;
6. Cereal products – groats, rice, pasta, bread – choose the least refined ones, avoid wheat ;
7. Use vegetable oils, especially olive oil, rapeseed oil. Remember that nuts and seeds are also a good source of fats;
8. Drink at least 2 liters of water a day, plus coffee, green tea and herbal infusions ;
9. Introduce spices into your daily diet, especially: black pepper, cayenne pepper, cinnamon, ginger, turmeric, cardamom, chili pepper ;
10. If you feel like something sweet, choose fresh or dried fruit, good quality dark chocolate or sorbet – preferably home-made ;
11. Limit your alcohol intake – the best choice is red wine, 1-2 glasses a day.
