This guide introduces you to our primary approach to healthy eating. It is designed to lay the foundation of a whole food, inflammation and carb-controlled eating plan. However, this guide allows flexibility and individualization. You will work closely with your health coach to create a nutrition plan that allows you to thrive.
Inflammation is the common denominator that fuels all chronic health conditions: Diabetes, Heart disease, Obesity, Depression, Autoimmune disease, Alzheimer's, Digestive conditions, and bone & joint issues.
The good news is that you can reduce inflammation with healthy food and lifestyle choices. In this guide you will learn to focus on real, whole foods that will nourish your body with nutritious fats, proteins, fiber, and other vital nutrients. This plan encourages eating these healthy foods while avoiding/limiting the foods known to contribute to inflammation.
Benefits to a Whole Foods Diet
Improve symptoms of joint pain/arthritis, autoimmune disorders, inflammatory bowel syndrome and other conditions.
Decrease risk of obesity, heart disease, diabetes, depression, cancer, and other diseases.
Reduce the inflammatory markers in your blood.
Regulate blood sugar, cholesterol, and blood pressure.
Boost energy level and mood.
Getting Started
The most important step for reducing inflammation is to focus on eating foods in their most natural state. These foods are nutrient-dense and provide all vital compounds needed to nourish your body. You also want to avoid foods known to increase inflammation, such as dairy, gluten, soy, corn and sugar. The information in the following sections will help you to plan your meals and snacks so that you can keep inflammation at bay.
Note: *this is a gluten-free, dairy-free, corn-free and soy-free nutrition plan.*
Food to
Vegetables
3-6 cups daily minimum of vegetables. Focus on all kinds of greens, along with beets, carrots, garlic, onions, broccoli and artichokes
All fresh and frozen fruit, root vegetables such as: sweet potato, parsnips, beets, yams, squashes (butternut, acorn, spaghetti). Choose gluten free, ancient grains like quinoa, brown rice and millet in moderation.
Carbs/Starch/Grains/Fruit
Your liver requires protein to run those mighty detox pathways. Eat certified organic, pasture- raised meats, eggs, and wild fish. Or if you don't eat meat, focus on organic legumes and raw nuts & seeds. Proteins may be boiled, broiled, baked, grilled, barbecued, or sautéed.
Protein
Avocados, avocado oil, cold-pressed extra virgin olive oil, coconut oil, coconut (in multiple forms), raw nuts & seeds, olives, etc. Healthy fats are crucial for keeping your blood sugar balanced and supplying your body with the fuel it needs to create hormones. Fats are also essential for your brain. Your brain is made of all fat- so we need to feed it.
Healthy Fats (oils, nuts, and seeds)
Garlic, brussel sprouts, onion, mushroom, berries, lemon/lime, leafy greens, artichokes, herbs and spices: turmeric, cayenne, cinnamon, ginger (remember to combine with fat).
Anti-inflammatory Foods
Alcohol
If you want to keep inflammation low in your liver and the rest of your body – All alcohol needs to be eliminated, or at least limited.
It increases inflammation, disrupts blood sugar, alters your hormones, and is addicting…which is plenty of reason to ditch it! Sources include fructose, high fructose corn syrup, desserts, ice cream, candy, sodas.
Sugar (refined)
You build hormones from fat, so if you want healthy hormones, it is best to completely avoid these fats. Sources include: vegetable oil, canola oil, corn oil, cottonseed, soybean oil, safflower oil, peanut, all dairy, fried foods, hydrogenated oils, etc.
Inflammatory Fats
All soy, dairy, gluten/wheat, corn, grains, artificial sweeteners, energy drinks, sweetened beverages of any kind, and condiments made of these ingredients are not allowed. No fried, batter dipped, breaded, or flour dusted foods.
Inflammatory and Artificial Foods
Portions & Food Choices
Products
Dark leafy greens
Broccoli
Brussel sprouts
Eggplant
Mushrooms
Celery
Onions
Garlic
Radishes
Cabbage
One Portion Size and Nutrients:
2–3 cups, raw leafy greens
All others: ½ cup cooked or 1 cup raw
All others: ½ cup cooked or 1 cup raw
Recommendations
Choose local and organic as much as possible
Vegetables will be the centerpiece of your diet!
5
1-2
0
25
carbs, g
proteins, g
fats, g
calories
Cauliflower
Asparagus
Zucchini
Cucumber
Green beans
Squash
Peppers
Sauerkraut
Products
Apple, 1 med.
Applesauce unsweetened, ¾ cup
Apricot, 3 med.
Cantaloupe, ¼
Cherries, 15
Figs: fresh, 2
Peach, 2 small, 1 med.
Persimmon, ½
Pear, 1 med.
Plum, Tangerine, Nectarine, 2 small
One Portion Size and Nutrients:
Typically ½ cup
Recommendations
There is no need to be overly strict when eating a whole foods diet
Choose local and organic as much as possible
15
0
0
60
carbs, g
proteins, g
fats, g
calories
Blackberries, 1 cup
Raspberries, 1.5 cups
Strawberries, 1.5 cups
Grapes, 15
Honeydew melon, ¼ small
Kiwi, 2
Watermelon, 2 cups
Mango, ½ med.
Orange, 1 large
Products
Beef: lean, organic, grass fed (e.g., flank steak): 3 oz.
Eggs: 2 whole or 3 whites + 1 whole
Game meats: venison, elk, buffalo, etc.: 3 oz.
Lamb: leg, chop, or lean roast: 3 oz.
Shellfish (shrimp, crab, lobster, clams, mussels, oysters, scallops): 4–5 oz.
One Portion Size and Nutrients:
3 4 oz meat/fish = deck of cards or palm of hand
Recommendations
Choose Organic, 100% Grass Fed, pastured meat/eggs.
Choose wild, organic. Avoid farmed fish.
0
14-28
1-9
150
carbs, g
proteins, g
fats, g
calories
Wild Fish: all varieties 3-4 oz.
Poultry, all types: chicken and turkey, white and dark: 3 oz.
Products
1 tablespoon oil = 3 dice
2 teaspoons = ping pong ball
1 oz nuts = small handful
2 teaspoons = ping pong ball
1 oz nuts = small handful
Recommendations
Refer to the list of inflammatory-fats to be aware of which should be avoided.
Oils & Fats.
One Portion Size and Nutrients:
One Portion Size and Nutrients:
0
0
5
45
carbs, g
proteins, g
fats, g
calories
One Portion Size and Nutrients:
Nuts & Seeds.
One Portion Size and Nutrients:
One Portion Size and Nutrients:
0
1
5
45
carbs, g
proteins, g
fats, g
calories
Avocado: 1/8
Oils (all cold-pressed): coconut, flaxseed (refrigerate), sesame, extra virgin olive: 1 tsp.
Olives: 8-10 med.
Almonds/ hazelnuts: 10-12 whole
Coconut, unsweetened grated: 3 Tbsp
Pine nuts or pistachios: 2 Tbsp
Sunflower, pumpkin, or sesame seeds: 2 Tbsp.
Mayonnaise made with above oils, no sugars added: 1 tsp.
Walnut or pecan halves: 7-8
Nut butter: 1 Tbsp. made from above nuts
Coconut milk - Light: 3 Tbsp. or regular: 1.5 Tbsp.
Choose organic, non-GMO
Choose organic, raw and unsalted
Products
Beets, ½ cup
Winter squash: acorn, butternut, ½ cup
Sweet potatoes or yams, ½ medium baked
Potato: new potatoes, such as red or Yukon Gold, ½ med.
Rutabaga, parsnips, turnips, ½ cup cooked
Carrots, ½ cup cooked or 2 med. raw or 12 baby carrots
Oatmeal, unsweetened: 3/4 cup cooked
Starchy Vegetables Nutrients:
½ cup cooked grain/rice/starchy vegetables/ beans; size of hockey puck Medium potato = small computer mouse
Recommendations
Choose organic, soaked, or sprouted grains to promote optimal digestion
15
3
1
100
carbs, g
proteins, g
fats, g
calories
Breads: 100% gluten free whole grain, 1 slice
Oats, steel cut: 1/2 cup cooked or whole: 1/3 cup uncooked.
Pasta, whole grain brown rice, lentil, quinoa: 1/2 cup cooked
Tortilla: gluten free 1/2 large or if low carbohydrate: 1 large or 2 small
Whole Grains Nutrients:
15
3
1
100
carbs, g
proteins, g
fats, g
calories
One Portion Size and Nutrients:
Buckwheat, sorghum, teff, or quinoa, ½ cup cooked
Rice, brown or wild: 1/2 cup cooked
Millet: 1/3 cup cooked
Whole Grains
Beans and Legumes Nutrients:
15
7
0-3
100
carbs, g
proteins, g
fats, g
calories
Peas: sweet green (3/4 cup) or yellow & green split or snow (1/2 cup)
Beans, black, cannellini, garbanzo/chickpea, fat-free refried, kidney, lima, mung, navy, pinto; Lentils: 1/2
Hummus: 1/4 cup
Soups: bean, pea (3/4 cup)
Beans and Legumes
Condiments
Sparkling water (free from sodium and artificial flavors)
Unlimited servings/day
Sweetener: Recommend limiting to 1–2 servings per day to reduce cravings for sweet-tasting food
Sweetener: Recommend limiting to 1–2 servings per day to reduce cravings for sweet-tasting food
Avoid all beverages with added sugar and any “diet” or “sugar free” beverages.
Coffee/espresso (organic)
Noncaffeinated herbal teas (mint, chamomile, hibiscus, Tusli etc.)
Mineral water (still or carbonated)
Water (ideally filtered)
One Portion Size and Nutrients:
Green tea, rooibos tea (unsweetened)
Cold pressed organic juices in moderation
Pure coconut water
Beverages
Coconut sugar in moderation
Luo han guo (monkfruit extract)
Raw Honey in moderation
Stevia
Allowable Sweeteners:
Cacao (powder/nibs)
Carob
Liquid coconut amino acid
Horseradish
Hot sauce
Salsa, unsweetened
Soy sauce/tamari
Bone broth
Lemon
Lime
Spices, all, fresh or dried (ex. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
Flavored extracts (ex. almond, vanilla)
Garlic
Ginger
Herbs, all, fresh or dried (ex. dill, basil, chives, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
Tamari
Mustard
Salsa, unsweetened
Vinegars, unsweetened, organic apple cider, balsamic, red wine, white wine
Meal Planning.
A Balanced Meal
A Balanced Meal
up to 2+
+1-2
4-6
0-2
Vegetables, servings (non-starchy)
Fat, servings (oils/nuts/seeds)
Protein, oz.
Carbs/Starch, servings
(fruit, grains, beans)
(fruit, grains, beans)
Example Meal:
4 oz grilled herb chicken + 1 cup broccoli cooked in 1 tsp. coconut oil + ½ cup cooked brown rice
23
25
15
315
carbs, g
proteins, g
fats, g
calories
Example Meal:
4 oz salmon + 1/2 cup cooked quinoa + 1 cup vegetables cooked in 1 tsp. coconut oil
26
30
21
374
carbs, g
proteins, g
fats, g
calories
Create your personalized meal pattern
Work with your Health Coach to design a meal pattern that works for you. It could be 3 small meals/day with 1-2 snacks, or perhaps you do better with 4-5 mini meals over the course of your day.
Carb Control:
IMPORTANT: Everyone has a different carbohydrate tolerance. To achieve and maintain a healthy weight, there are varying amounts of carbohydrates a person thrives on. Work with your health coach to find the amount that makes you feel best.
Controlling and balancing carb intake is especially important if you have diabetes, pre-diabetes or metabolic syndrome.
Speak to your health coach about your ideal intake of carbs per day and per meal.
1 serving of carbs = 15g
My total carb goal/day = _____
My ideal carb range per meal = _____
(ex. 30g per meal, 2 servings)
(ex. 30g per meal, 2 servings)
Low carb = 10-75 g/day
Moderate carb = 75-150 g/day
High carb = 150+g/day
Is an elimination diet the best place to start, or the next step for you?
Consider an elimination diet to jumpstart your results and improve your health on many levels.
An elimination diet is a short-term eating plan that eliminates certain foods that may be causing allergies, inflammation and digestive reactions. After a few weeks, you will start to reintroduce the foods, one at a time, in order to determine which foods are, and are not, well-tolerated.
Our Elimination Diet is a three-week program designed to identify and tailor a person's diet for their unique physiology. After the three weeks are complete, a careful reintroduction of foods can identify previously hidden food triggers that may have been contributing to illness, causing fatigue, and reducing overall vitality.
Please talk to your health coach to see if an elimination diet is the best first step for you.
References:
© inHealth Medical Services, Inc. 2020