1-2-3-4 Menu: Make TWO Food Changes
- From The Mind of AI
- Dec 19, 2024
- 2 min read
Optimize your diet by following the 1-2-3-4 Menu making two food swaps or additions that combat inflammation:
Add Anti-Inflammatory Foods: Include more turmeric, fatty fish, leafy greens, and berries.
Avoid Pro-Inflammatory Foods: Reduce refined sugar, processed foods, and trans fats.
Swap to Whole Grains: Replace white bread or pasta with quinoa, brown rice, or oats.
Hydration: Replace sugary drinks with water or herbal teas
Below you will find more ideas for food swaps and suggestions for making the changes stick.
Section | Content |
How to Make Food Changes | 1. Choose Small, Sustainable Changes: Start with two changes that are easy to incorporate into your routine. Example: Add a serving of leafy greens to your lunch and replace a sugary snack with fruit. 2. Focus on Anti-Inflammatory Foods: Prioritize foods that help lower IL-6 and reduce inflammation. 3. Avoid Overwhelm: Make changes one meal or snack at a time. Master one change before adding another if needed. |
2 Food Changes to Try | Add Anti-Inflammatory Foods ☐ Eat 2 servings of fatty fish (e.g., salmon, mackerel) weekly. ☐ Include berries (e.g., blueberries, strawberries) in your daily meals. ☐ Add a teaspoon of turmeric to soups, smoothies, or tea. ☐ Use olive oil as your primary cooking oil. Avoid Pro-Inflammatory Foods ☐ Cut out refined sugars (e.g., soda, candy, desserts). ☐ Eliminate trans fats (e.g., fried foods, margarine). ☐ Reduce processed or packaged snacks. ☐ Replace white bread with whole grains like quinoa or brown rice. Boost Hydration ☐ Drink a glass of water before each meal. ☐ Replace one sugary drink with herbal tea or lemon-infused water. Incorporate Whole Foods ☐ Snack on raw nuts or seeds instead of chips. ☐ Add leafy greens (e.g., kale, spinach) to at least one meal daily. ☐ Eat a rainbow of vegetables (e.g., carrots, bell peppers, broccoli) at least 4 times per week. |
Why Food Changes Matter | - Nutritional Power: The right foods support your body in reducing inflammation and improving overall health.- Better Energy: Balanced meals stabilize blood sugar, leaving you feeling more energized and focused.- Easy Wins: Small dietary tweaks can yield noticeable improvements in just a few weeks. |
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