What does a balanced anti-inflammatory day of eating look like?

A balanced anti-inflammatory day of eating usually centers on steady protein, plenty of fiber, and mostly minimally processed foods. For breakfast, we often suggest pairing a high-fiber base like oatmeal with protein such as yogurt or tofu, plus berries and ground flax for added omega-3s and staying power.

At lunch, a simple “grain-and-greens” bowl works well—think leafy greens, a whole grain, and a protein like salmon or legumes, finished with olive oil and a sprinkle of seeds. For dinner, aim for cooked vegetables with a protein such as fatty fish or tempeh and a whole grain, then use fruit or a handful of nuts as a snack if you need something between meals to help keep energy and blood sugar more even.