What to Eat
The base of the anti-inflammatory food pyramid is fruits and vegetables. A minimum of four to five vegetables a day and three to four fruits a day is recommended. Raw and lightly cooked are usually best, and eating a wide variety of strong colors is usually a good rule of thumb.
The next level on the pyramid is a multi-vitamin. Vitamins are an often overlooked part of a healthy diet, and a good multi-vitamin can fulfill many diet requirements that don't usually get met.
Above a good multi-vitamin there are good fats at five to seven servings a day. Good fats are found in certain oils, such as olive oil, in a wide variety of nuts, and some vegetables such as avocados also contain a high percentage of good fats.
Next on the anti-inflammatory food pyramid is a recommended two to six servings a week of fish and seafood, and above that, one to two servings a day of whole soy foods, which contain many excellent anti-oxidants.
Next, the pyramid recommends an unlimited amount of cooked Asian mushrooms, which significantly enhance the immune system, and above that, one to two servings a week of alternative sources of protein beyond fish, such as dairy, eggs, and lean meats.
Next on the anti-inflammatory pyramid is an unlimited amount of healthy herbs and spices, such as garlic or ginger, and above that, two to four cups of green, white, or oolong tea a day, which also contain excellent anti-oxidants. There is also an optional pyramid level of no more than one to two glasses of red wine a day, and the peak of the pyramid is reserved for healthy sweets, such as plain dark chocolate, which should be eaten sparingly.