Anti-inflammatory Nutrition: How to prepare an ideal plate?

Anti-inflammatory Nutrition: How to prepare an ideal plate?

Anti-inflammatory Nutrition: How to prepare an ideal plate?

Anti-inflammatory Nutrition: How to prepare an ideal plate?

Anti-inflammatory Nutrition
Anti-inflammatory Nutrition

“A healthy exterior starts from within”

Chronic inflammation silently and slowly accelerates the aging process, which undoubtedly reflects in our overall health.

Cellular inflammation, the cause of aging

Science is advancing towards understanding how ancestral knowledge helped maintain good health in original communities. The University of Arizona, together with Dr. Andrew Weil, developed this diet under the theory that cellular inflammation is the cause of aging. In general, it proposes avoiding inflammation-promoting foods, such as dairy, saturated and hydrogenated fats found in margarines, added sugars, wheat found in bread, industrial pastry products, pasta, and processed meats.

The perfect balance on each plate

At the same time, Harvard University proposed the creation of the Harvard Plate as the perfect balance of different nutrients, studying civilizations such as the Mediterranean, such as the Greek islands, which discovered that there is an ideal way to combine the 4 nutrients: whole grains, proteins, good fats, and vegetables (fruits and vegetables) always combined with good hydration.

The Healthy Eating Plate, created by experts in nutrition at the Harvard School of Public Health, is a guide to creating healthy meals. They recommend:

● Most of your meals should be vegetables and fruits - ½ of your plate: try to incorporate color and variety,

● Choose whole grains - ¼ of your plate: whole and intact grains - millet, amaranth, barley, bulgur wheat, quinoa, oats, brown rice.

● Consume quality protein - ¼ of your plate: fish, farm-raised chicken, eggs from free-range hens, Legumes, and Pistachio, almonds, and cashews are healthy and versatile protein sources - Tofu or Tempeh are also healthy protein sources.

● Vegetable fats, consume them in moderation: choose healthy vegetable oils such as olive, sunflower, coconut. Peanut butter Hazelnuts, Coconut, grated or flaked, Avocado.


How can we put into practice these dishes based on anti-inflammatory nutrition and the essential nutrients of the Harvard Plate?

Always respecting protein + vegetable or fruit + vegetable fat + grain.

You can prepare this balanced plate in a jar. It is a way to feed yourself healthily at work, leave it prepared in the fridge to have dinner ready, easy to carry to any meeting.

Ideas for preparing jars:

Option 1 - vinaigrette base (one teaspoon of oil, one of vinegar, spices, and salt,

place it at the bottom of the jar, then cooked lentils, 1 grated egg, spinach, grated carrot,

cherry tomatoes cut, and a little more lentils. (this prevents the vegetables from oxidizing)

Option 2 - vinaigrette base, quinoa, almond cheese, or 1 egg, grated carrot,

you can add ¼ of avocado, rocket, and a little more quinoa on top (this prevents the

vegetables from oxidizing).

Option 3 - vinaigrette base, cooked peanut rice, Tuna, lettuce, cherry tomatoes, a little

more peanut rice.

Close the jars and put them in the fridge.

Keep in mind: the vinaigrette is always at the bottom so that it does not burn / oxidize the vegetables. Label the jars to know which day you made them. If you add chicken or tuna, do it after the second ingredient. Shake the jar before opening it to season the salad.

We are learning a philosophy of integral well-being, so that your interior is reflected in your exterior.