Focus on small shifts to rack up big benefits!
Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points
- Dinner is an easy opportunity to add more inflammation-fighting nutrients to your day.
- Dietitians recommend adding leafy greens, nuts, berries, herbs and spices.
- Using the plate method can also help up your intake of anti-inflammatory nutrients.
Lately, fighting inflammation seems to be on everyone’s radar. Given that chronic inflammation has been linked to a long list of health issues, including cancer, type 2 diabetes and heart disease, anything you can do to fight it is a win. Fortunately, dinner can be a fantastic opportunity to add more anti-inflammatory nutrients to your day.
Sounds good, but where should you begin? Kristen White, RDN, LDN, CLTencourages starting with small, consistent changes. Other registered dietitians agree.
To pack more anti-inflammatory punch into your dinner, try these dietitian-approved easy strategies.
1. Toss in Some Leafy Greens
Salads aren’t the only way to eat more leafy greens (although we do love a delicious bowl of crunchy salad!). Why not try adding leafy greens in new and unexpected ways to your evening meal to ensure you never get bored? “Adding even a handful of greens to meals, whether that be in salads, grain bowls, on top of tacos or pizza or tucked into pasta, can meaningfully boost the nutrient density of dinner,” says Theresa Mazza, RDN, CHES, M.P.H.
Any leafy green is a bonus, but for the most anti-inflammatory bang, think dark leafy greens. “Leafy greens like spinach, arugula, collard greens and kale are rich in antioxidants such as vitamin C, beta-carotene and polyphenols that help with oxidative stress in the body,” says Mazza. “They also provide magnesium and fiber, two nutrients linked to lower levels of inflammation.”, ,
2. Take Advantage of Toppings
Nutrient-dense toppings, like nuts or fruit, are an easy way to enhance flavor and texture while upping anti-inflammatory nutrients. For example, nuts like walnuts and almonds have been linked to lower levels of inflammation. So, sprinkle them over a salad, a side of veggies, rice or quinoa. Fruits, like berries, mixed into a salad or served as part of a dessert, also provide inflammation-fighting antioxidants and fiber. “Fiber helps support healthy blood sugar levels and gut health, both of which play a role in inflammation regulation,” saysAmanda Crowe, M.S., RD, INHC.
Fighting inflammation isn’t the only reason to add these ingredients to your dinner. “These additions not only increase nutrient density but also make salads more satisfying and balanced as a meal,” says Crowe.
3. Replace Saturated Fats with Unsaturated Fats
Replacing saturated fats with unsaturated fats, such as olive oil, avocado, nuts and seeds, can significantly improve the anti-inflammatory profile of a meal, saysPaloma Vega, M.S., RDN., It may also reduce the risk of cardiovascular disease.
To make the switch, try cooking with olive, canola or avocado oil instead of butter. Or experiment with avocados or hummus in place of higher-saturated-fat mayonnaise or cheese. Another great way to reduce saturated fat and increase unsaturated fat is to choose fish instead of fatty cuts of red meat. Or, swap in some nuts for some of the ground beef in tacos or pasta sauce. In addition to switching up the proportion of saturated to unsaturated fats, you’ll gain flavor and texture.
4. Add Flavor with Herbs and Spices
If you like to cook, then you know that salt can add plenty of flavor to your meals. But too much salt can quickly turn an otherwise healthy meal into a less healthy one. One easy way to reduce salt but keep the flavor is to use herbs and spices. “Using herbs and spices such as turmeric, ginger, garlic and rosemary can enhance anti-inflammatory effects while naturally boosting flavor,” says Vega. Research agrees. One small study found that adding a daily spice blend to meals for four weeks reduced some blood markers of inflammation in adults at risk for cardiometabolic diseases.
If you don’t usually use spices in your cooking, not to worry. Learning to cook with a variety of herbs and spices may take some exploration to see which flavors you like best. So feel free to experiment.
5. Use the Plate Method
Sometimes all you need is a visual to help you make those small, but meaningful changes. That’s where the plate method comes in. “A simple plate structure is [to make] half your plate vegetables, one-quarter lean protein (like lean meats, beans, lentils, tofu or fish), and one-quarter carbohydrates,” says Vega. Following a plate method when planning meals can help diversify the foods in your meal. This opens the door for more anti-inflammatory benefits by giving you an opportunity to incorporate more nutrient-dense foods.
If you want to take those anti-inflammatory benefits a step further, dietitians have lots of tricks to get you started. “I often recommend aiming for at least two different vegetables at dinner and adding a plant protein like beans or lentils for extra nutrients and polyphenols,” says Mazza. White is a big fan of prioritizing whole foods while limiting processed foods whenever possible. “I see the most progress when people build their plate with quality protein, plenty of colorful vegetables, and healthy fats while cutting back on processed foods and added sugars,” she says. Theresa DeLorenzo, D.C.N., RDagrees. “Including more whole foods will leave less room for processed foods,” she adds.
Our Expert Take
Dinner is an excellent opportunity to add more anti-inflammatory nutrients to your day. And it’s easier than you might think. Adding nutrient-dense foods to dinner, like leafy greens, nuts, unsaturated fats, and toppings like berries, can enhance the anti-inflammatory potential of your meal. Plus, focusing on including more anti-inflammatory foods in your meals shifts attention away from restricting and eliminating foods to prioritizing foods you can add for optimal health and well-being. More good news: You don’t need to change everything at once or make drastic changes. Small, manageable steps can go a long way. “My best advice is to focus on adding anti-inflammatory foods you actually enjoy so they become a consistent part of your meals,” says Crowe.
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