HEALTHY KIDS ARE HAPPY KIDS

Getting children and teenagers to take a liking for nutritious food is challenging. Children naturally develop an inclination for the foods they enjoy most, so the challenge is to make healthy choices appealing.

Healthy eating can boost energy, increase height, improve memory and concentration and enhance immunity. The amount children should eat depends on their age, appetite and activity levels.

 Breads, cereals, fruits and vegetables are a good source of fiber, carbohydrates, protein, vitamins and minerals. Oils and margarine should be consumed in small amounts while confectionery, soft drinks, chips and crisps should be avoided. It’s also important for children and adolescents to consume plenty of water as part of a balanced diet.

Keep fruits, vegetables, whole grain, snacks and healthy beverages (water, milk, pure fruit juice) around and easily accessible, so your children become used to healthy snacking instead of gorging on junk food like soda, chips or cookies.

By encouraging healthy eating habits now, you can make a positive impact on your child’s health and give them the best chance to grow into healthy, confident and happy adults.

BEAT THE HEAT

Scorching heat and exorbitant humidity leads to low energy levels, lack of appetite and dehydration at the end of the day. In such climate, our body needs cooling foods that will keep us hydrated and our energy levels stable. So this summer, add these following foods in your diet and beat the Indian summer heat!!

·         Curd: This is one of the traditional foods used by Indians to cool the body during the summers. It is good for our gut flora and the bacteria present in it have the capability to destroy the ulcer forming bacteria. It also aids in digestion and boosts immunity.

·         Kokum:  It is a small, dark purple plum found only in India. This is commonly consumed in a juice form and helps prevent dehydration, replenishes electrolytes and improves appetite.

·         Coconut water: Tender coconut water is a rich source of natural electrolytes during the summers. This potassium rich drink will keep your energy levels stable and will keep you hydrated. 

·         Herbs (Mint and Coriander): Herbs are well known cooling foods and will keep you hydrated. They are filled with antioxidants which will protect the body from damaging effects of the sun. You can add mint or coriander in most of the smoothies and juices. You could also include a mint or coriander chutney and benefit from this cool food.

·         Fruits (Watermelon, citrus fruits like orange, sweet lime): Watermelon is the most common fruit relished in the summers. Likewise citrus fruits like orange, sweet lime are also excellent choices this summer. They are rich in antioxidants, vitamins and minerals which will take care of your skin while simultaneously cooling your body.

·         Vegetables: Just like fruits, vegetables also aid in hydrating the body and replenishing the nutrients. Vegetables such as cucumber, tomatoes, lettuce, cabbage and zucchini are considered soothing vegetables in this scorching sun.

Drinks and Smoothies to Hydrate Yourself in Summers!!

Dehydration can lead to fatigue, dizziness and headache. Since it is very easy to get dehydrated during the summers, one should keep hydrating themselves often to avoid any problems. Water is the best hydrating drink but you can also hydrate yourself with flavoured infused water, coconut water, buttermilk, fruit shakes, lassi, flavoured milk, cold coffee, flavoured iced tea etc.

You can also hydrate yourself with these easy to make chilled smoothies to beat the Indian summer heat!!

·         Electrolyte Booster Smoothie: Put together tender coconut water, apple, amla juice, mint leaves, grind together and strain.

Coconut water is the best hydrating drink during the summers because of its wonderful cooling properties. It is packed with electrolytes and essential minerals which help keep the body well hydrated.

·         Coolant Smoothie: Grind watermelon, mint, ginger, lime, parsley, fennel seeds, together in a mixer and strain.

Watermelon will keep you hydrated and fresh throughout the day. Lycopene present in watermelon helps to protect against sun damage.  Cool it and benefit from the antioxidants present in this delicious fruit.

The ultimate aim of eating right during the summer is to provide ample nutrition and to keep your body hydrated. This will ensure better health, skin, stable energy levels and will keep you fit this summer.

ENJOY THE SEASON, WITHOUT ADDING THOSE EXTRA KILOS

October to December is the months filled with ecstatic celebrations all around the globe. It all starts with Diwali the festival of lights and the beautiful wedding ceremonies and ends with Christmas and the New Years Eve. All festivals bring with it the joy of the festival and ceremonious food that is awaited all year long. While savouring the food, be careful! You don’t want your weight tipping to the wrong side of the scale. Also, New Years does not have to be about a big bulge. Here are some useful health tips that will prevent weight gain and make you the center of attraction this Season:

·        Eat Wise, Drop a Size

Even while attending parties and weddings, one can still maintain a healthy lifestyle by

§  A healthy wholesome breakfast (Upma, wheat bread sandwich, besan chilas), which will prevent you from overindulging throughout the day.

§  Indulge in free foods in between the meals like lemon water, buttermilk, green tea, fruits and yoghurt. These foods will keep you energetic and active.

§  Avoid fasting and feasting. Do not stay hungry for long, instead try to have small frequent meals or you will end up eating extra high calorie foods.

§  Control portion size. Take small servings on your plate.

§  Choose grilled chicken/fish or baked/grilled/steamed vegetables over batter fried foods. Instead of fried snacks, pick up handful of dry-fruits, as they are packed with vitamins, minerals and essential fatty acids.

·        Happiness in Every Bite

Everyone tries to indulge in a bit of sweets during the season.

§  Select dark chocolate as it contains beneficial antioxidants, less sugar and is free of additives.

§  While indulging in sweets, make sure it is done to moderation.

§  Avoid fried and sugar laden sweets like gulab jamun and kajukatli, instead opt for rasgulla, pedas or rice kheer.

§  Curb those desert pangs with options like a bowl of fruits or low calorie yogurts.

·        Party “Patrol”

Most of the celebrations are often considered incomplete without a glass of liquor as accompaniment. While you cannot steer clear from alcohol. Keep in mind the following while consuming alcohol

§  Opt for white or red wine over cocktails or mock tails.

§  Always start with a small measure of alcohol for e.g. start with 30 ml and slowly increase to 45 ml.

§  Keep yourself well hydrated. Make sure to have enough water at regular intervals. Do not confuse thirst with hunger.

§  It is very important to snack before you drink. You can include snacks like nuts (Almonds, Walnuts), seeds (Hemp, Chia and Flaxseeds), Salted veggies or Roasted/Boiled chana.

§  Pre dinner bites are a great way to keep your glucose levels stable. You can include options like bowl of sprouts, milk shake, egg white salad, sweet potato, whole wheat bread sandwich.

·        Post party or wedding

§  Eat a wholesome breakfast (a bowl of cereal with a handful of raisins or fruit platter)

§  Maintain water intake (12-15 glasses of water)

§  Munch on foods high in potassium (bananas, apricots and pumpkin) and water (cucumbers, celery and melon) to flush the excess water out of your cells and reduce bloating.

§  Try to have a fruit slush or smoothie to maintain electrolytes lost due to the diuretic effects of alcohol.

§  Try not to skip your exercise even if it is just a walking session.

WRITTEN BY: NUTRITIONIST MS. HARPREET PASRICHA (DIRECTOR OF DIET DR CLINIC POWERED BY HARPREET PASRICHA)

HARMONISE YOUR HEALTH

We are increasingly interested not only in what we eat and drink, but in how our diet might be affecting our general health and well-being. It has long been recognized that dietary deficiencies and imbalances can cause serious medical conditions. Remember the stories from your school days about sailors getting scurvy on long voyages, until an early nutritionist worked out that adding limes and lemons to their diet would eliminate the problem? That was nutritional therapy in action. Life span, health, immunity, energy, metabolism, complexion, strength, enthusiasm, mental and emotional clarity are all adversely affected by food.

Actually, you are what you digest and assimilate, and you become diseased by the foods that your body does not digest. People are plagued with many illnesses, primarily due to unhealthy dietary choices. Even those who have an interest in eating well are overwhelmed by the myriad of temporary popular views; these must be juggled with eating habits deeply ingrained in us from childhood. Here are some basic eating guidelines which have been tested and proved over thousands of years which we should try to cultivate in our eating habits

• Do not confuse thirst with hunger. Many times people confuse thirst with hunger. Grab a glass of water before eating anything in between meals. You might be just thirsty and not hungry.
• Try to eat at almost the same times every day for the digestive system to function efficiently.
• Last meal should be two hour before going to sleep.
• Sit down when eating and eat in a peaceful environment (that means no TV, reading, heated discussions, etc.).
• There is a relationship between mood and food. People tend to eat wrong foods like brownies, chocolates, pizzas etc when emotionally upset. Try to indulge in some activity like dancing or cycling and distress your mind.
• Don't over eat just because it’s tasty. Overeating causes problems like indigestion, acidity and creates toxins in the digestive tract.
• As much as possible, eat fresh and seasonal foods.

These dietary changes may feel like sacrifices in the beginning, but your optimum health and longevity is worth it. In understanding why diet is such a factor in optimum health, we can stay inspired to make these lifelong changes and reap many benefits at all stages of life.

WORLD OSTEOPOROSIS DAY

                     

 Nutrition Guidelines for Preventing Osteoporosis

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or other minor bumps. 

A person's food and lifestyle choices have a significant impact on the probability of him or her getting osteoporosis at any certain age. The occurrence of this disease also depends on the rate at which calcium loss takes place from the bone. However, women are more prone to the risk of this disease, especially in subsequent stages of life.  

Being acquainted with the nutrients that would be beneficial for your bones' health will help you make healthier food choices daily. The essential nutrients in regard to the same are as follows: 

1. Calcium

2. Vitamin D 

3. Magnesium 

4. Phosphorus 

Let's get a better insight into their importance and sources: 

Calcium: is primarily stored in the bones of our bodies and is thus a requisite for strong and healthy bones. 

·         Food sources of calcium: Milk, cheese, yogurt, soya, tofu, sardine, tuna and salmon with bones.

Certain foods have high affinity towards calcium, thus resulting in hindrance of their absorption, such as:
-Phytic acid present in plant tissues, raw beans, seeds and grains.
-Oxalic acid present in spinach

Diet Dr Clinic Cooking Tip: Do not mix more than two calcium loaded sources together while preparing a meal that is rich in calcium.

Vitamin D: is vital for the absorption of calcium in the body. This vitamin is fat soluble and can be availed through certain foods along with sunlight that penetrates our skin.  

·         Food sources of Vitamin D: Mackrel, tuna, egg folk, beef liver, cheese.

Our diet solely may not be able to suffice for the amount of vitamin D our body needs, for which the sun, which is perhaps the easiest source, can cater to.

Magnesium: plays a key role in absorption and utilization of calcium and vitamin D in the body, thus making it an indispensable part of a wholesome diet. It also controls many other essential aspects of hormones in regard to bone health by teaming up with the thyroid gland.

·         Food sources of Magnesium: Nuts, seeds, seafood, fruits like avocado and certain vegetables like broccoli, cauliflower, etc.

Phosphorus: Calcium and phosphorus combine together to form a crystal that helps in strengthening up of bones.

·         Food sources of Phosphorus: Milk and milk products, whole grains, beans, nuts.

Apart from these, other lifestyle choices like smoking and chronic alcohol abuse must be cautiously refrained from, foremost for the cases that already have the symptoms and are at risk of osteoporosis, to avoid further deterioration of one’s health.

Remember, shaping of stronger and healthier bones begins on your plate. 

LOW CARBOHYDRATE DIET

LOW CARB DIET: HOW IT AFFECTS YOUR BODY

1. What is a low carb diet? What it means to cut carbs out of your diet?

Carbohydrate, protein and fat are macronutrients which form a balanced diet. As per the dietary guidelines from National Institute of Nutrition our diet should comprise of 50-60% carbohydrate, 20-25% fat and 15-20% protein. Only in certain cases such as medical conditions like cancer or tuberculosis or body building or weight management wherein carbohydrate is reduced by 5-10% and protein content is increased by 5-10%.

However these days, low carb diet or let’s say high fat or high protein are the latest due to diet trends and lot of people have been reducing carbohydrates excessively and having only about 5 % instead of 55% of carbohydrate and either increasing protein and fat percentages to 60-80% . This can however lead to many detrimental effects such as affecting the kidney, liver, causing nausea, headaches, fatigues etc. As carbohydrate is our main source of energy. Being health conscious, one can definitely avoid carbohydrates such as pizza, donuts, burgers, maida etc. But do not cut down on whole grains, fruits and vegetables as they are the main source of energy and will prevent deficiencies.

2. What are the positive and negative implications of low-carb diet?

When people go on diets which changes the proportion of macronutrients such as high protein diets or high fat diets, they start cutting down on carbs or completely avoid carbohydrates, when you do this, you might drop few pounds but you’re body gets into a deficiency mode which in return causes hairfall, pigmentation, inflammation of gut, mood swings, fatty liver, constipation, high uric acid and the list is endless.  After a while one starts craving for unhealthy carbohydrates such as pastries, ice cream, chocolate, donuts, burgers etc. Thus it’s important not to fall prey to such diets and include healthy carbohydrates such as rice, roti, bread on a regular basis. Though In certain medical cases low carb diets are given and they produce positive results but under complete supervision and for small period of time. 

3. Is it a sustainable model or something that should be adopted for a short term basis for internal detoxification?

Cutting carbs from the diet is obviously not sustainable. As from the beginning we have always been eating carbohydrates such as rice, roti, bajra, jowar, potato, fruits breads etc. and suddenly avoiding these foods and shifting to high fat or high protein will only affect our body and cause harm to kidney, liver etc. Also it is not sustainable as carbohydrates are our main source of energy and cutting down carbohydrates drastically will only damage our health.

4. Who can go for a low carb diet and who definitely should not go for it? (Health conditions that need low-carb diets and conditions for whom these diets will be detrimental?

Certain health conditions like insulin sensitivity, PCOS, autistic or epileptic patients may need less of carbohydrates but under complete supervision and regular blood checks have to be conducted to see how the patient is responding to the change in macros and whether kidney or liver is not getting loaded.

For someone who is plateaued at certain weight, they can cut down carbohydrates by just 5-10%, eliminate unhealthy carbohydrates such as donuts, pizza, maida etc and focus on good carbohydrates such as roti, rice, bread etc. Also if a person is into sports or weight training, carbohydrate is again reduced by 5% -10%. 

SPORTS NUTRITION FOR CHILDREN

Many a times this question pops up in the mind of parents of child athletes: What should my child eat and drink to gain a competitive edge?

Active kids and teens play football, cricket, basketball, baseball, volleyball, soccer, tennis, and squash. They participate in the swimming and track teams and sometimes parents even send them to sports camps in the summer. Not only are they full of energy and incredible athletes in their own right but nothing can slow them down except for improper nutrition. Often parents are bombarded with nutrition facts which are confusing and thus they seem misinformed about what foods their child requires for good health and the demands of regular physical activity and athletic competition.

Focus on hydration: Dehydration leads to fatigue during exercise. To properly hydrate you need to drink all day. Athletes should have something to drink on them AT ALL TIMES to ensure balanced fluid and electrolyte levels. The more you sweat the more fluid you need to replace.

Low-fat chocolate milk has it all for proper post workout recovery: protein, carbs, fluid and electrolytes. If dairy isn’t an option, try chocolate soy milk.

Pick nutrient dense foods: Athletes need vitamins, minerals and antioxidants to keep those muscles pumping. Calcium, iron, Vitamins C and D, and B-vitamins can be found in dairy, fruits, veggies, breads and cereals. Pack high-carbohydrate, moderate protein, low-fat snacks such as energy bars, nuts, fruit, peanut butter and bread and fluids.

A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles. The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).

Nutritious foods help to fuel physical activity and thereby help your child play their best. Healthy examples of foods for child athletes include: low-fibre cereal with milk and fruit; a energy bar with yogurt and a banana; a turkey sandwich on whole-wheat bread; a glass of milk and an apple. Opt for foods that are high in carbohydrates and low in fat, sugar and salt. Protein can also be included (just keep the overall amounts relatively small, as protein can be slow to digest). 

CANCER: PREVENTION IS BETTER THAN CURE

More and more these days we all seem to have a friend or a relative who’s been afflicted with cancer, with India’s 2^nd highest death rate accounting for it, Cancer has become a leading mortality cause not only right here at home but also worldwide. While the exact cure is still unknown, several factors have been linked to its cause such as genetics, improper diet, excessive smoking and alcohol intake to name a few.

In order to cut – off the risk of developing cancer, lets understand each of this aspects and Also what you can do to curb your chances of courting this deadly disease, as preventing it is definitely better than curing it.

1. Food Risks:
Recently more and more research is pointing to a “Strong cancer and diet” related link. The following are the possible food risk factors:

• Production of Conventional Animal and Dairy Products: The problem being with hormones and antibiotics being rampantly used despite FDA regulations.Our tip to you:  Source it right by being careful. Whenever possible buy pasture fed or locally raised animal and dairy products.

• Use of pesticides in industrial farming practices.
  Our tip to you:  Stay away from this whenever possible, Buy from small vendors who have more likely grown their own produce locally without access to commercial pesticides etc.

• Use of Artificial sweeteners: such as aspartame, saccharine and sucralose.Our tip to you:  Opt for natural sugars such as jaggery, palm sugar, cane sugar and raw organic honey.

• Use of Food Additives: Nitrates, sulphites, food dyes, colouring and MSG have shown a strong link in not only promoting cancer but also accelerating the rate of growth and spread.
  Our tip to you:  Read food labels while buying packaged foods and minimise processed meats. Examples of processed meats include hot dogs, ham, bacon, sausage, and some deli meats/cold-cuts.

• Use of Pasteurised Milk: These are typically treated with high heat process that destroys nutrients and generates free radicals in the body which puts you at a risk of cancer.Our tip to you:  Try and source local A2 variety diary. Humped Indian holy cows are the source for A2 milk.

• Infant Cereal based formulas: contains Arsenic according to consumer reports.
  Our tip to you: Choose to give home- made cereal porridges to your babies to ensure the best future possible.

• Fried, Burnt and overly-Cooked foods: Acrylamide is mainly found in highly-cooked plant foods like potato and grain products such as French fries, potato chips, and to some extent coffee. The chemical reaction occurs when certain starchy foods are cooked above about 250° F.
  Our tip to you:  Stick to boiled potatoes or sautéed potatoes.

• Water:  These days it could be contaminated with arsenic, which in turn can increase a person’s risk of lung, skin and bladder cancers.
  Our tip to you:  Ensure to regularly check your water source by having it tested with your local government body. State health departments do offer this service on provision of a sample at a very minimal fee. If not, instead opt for filtered water.

2. Life style Factors:           

• Smoking: Acrylamide is found in things like cigarette smoke and is a proven carcinogen.
• Alcohol: Has shown to put you at a cancer risk due to the below reasons: Colon and rectum contains bacteria that can convert alcohol into large amounts of acetaldehyde, a chemical that has been shown to cause cancer. It leads to folate deficiency which has shown to play a role in the risk of some cancers, such as breast and colorectal cancer. Also it can increase levels of estrogen that has put women at a risk of breast cancer.Our tip to you: Lower your alcohol intake to moderate use this would be defined as 1 or 2 drinks a day for a man or 1 drink a day for a woman.

• Excess calories than required contributes to overweight or obesity and is known to increase the risks of many types of cancer.
  Our tip to you: Try and maintain a healthy weight for your gender, height and ethnicity.

3. Vitamin-D:

While this vital vitamin helps promote a healthy immune system, being insufficient in this vitamin D can compromise immune function which in turn leads to cancer.
Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.

4. Toxin Overload:

Other than this, few of the other reasons associated with cancer are electromagnetic waves emitted by most commonly used cell phones, TV’s, computer screens, microwaves, Commercial health and beauty products, household cleaners, unnecessary medication, plastics.Our tip to you: Go green whenever possible, by using BPA free plastics, organic household cleaners etc. Avoid over use and sleeping with electronic devices.

If all else fails, try our top picks of Anti-Cancer Foods. While, they cannot prevent cancer or its spread, but they can help combat your chances of succumbing to it. Ensure you consult with your general health practioner and nutritionist before undertaking new dietary patterns or foods:

• Turmeric
• Fruits and vegetables
• Mushroom
• Herbs and spices
• Nuts and seeds
• Salmon, sardine fish

WHEAT GRASS

What is it: The young grass of sprouted wheat, which can be harvested and then further dried to form a powder to ground fresh to produce a juice form which most people are familiar with. It is said to be native to Asia and the Mediterranean.

What are the benefits?

•  It has been demonstrated to have anticancer properties.
• Found to be helpful in treatment of thalessmia major (reduces the intervals between transfusions)
• Rich in chlorophyll, minerals such as magnesium, potassium, selenium, zinc plus.
• High levels of antioxidants such as Vit A, C and E help in fight early sings of ageing and skin related issues.
•  It also boasts a abundance of anti-anemic factors such as Vit B12, Iron, Folic Acid and B6.
• Has been found to be therapeutic for treatment of ulcerative colitis, burns and wound healing.
• Some studies have shown effectiveness in treating diabetes and cholesterol.

How to use it?

You can purchase whole unroasted wheat at your local shop or grocers or online if you wish to sprout your own. Or lese you may purchase it online in pills, powdered or liquid form (wherever possible opt for certified organic)

To sprout the seeds measure the quantity required and rinse in a colander. Soak in a bowl of cold water for 10 hours or overnight. Next hang in a damp cloth until it begins to sprout. Once sprouted put in a prepared tray and allow to grow until reaches 7 inches in height. It is now ready to harvest

Once harvested you may immediately wash and grind this into juice or if preferred dry the leaves and grind to powder.

You can try adding this powder to your vegetable juices, or having on its own with water lime and honey.

Lastly you can try adding the fresh cut harvest in your salads.

TIFFIN TROUBLES

Do you pack healthy tiffin only to have it come back uneaten? Most children have an inclination to consume foods that they enjoy the most and turn up their noses at those they deem unsavory. You may not be able to convince your 7 years old child that carrot is tastier than chocolate, but with a few spins, you can make healthy food interesting and appealing for children.

Thinking of exciting tiffin snacks can be quite challenging to most of you. You have to dismiss the monotony of bland snacks for tiffin by stripping up some interesting recipes. It’s a challenge for a mother to not only make the tiffin interesting but also nutritious and wholesome. But a bit of thought process and a professional help can surely help your child to lick his fingers. As a nutritionist I would suggest mothers to keep certain points in mind while designing a tiffin menu:

1. To ensure your child takes up a good height make sure to add good sources of proteins like eggs, paneer, soya products, small amounts of cheese and beans.
2. School going children tend to fall sick often which can weaken their immune system. Power foods like sweet potato, broccoli, mushrooms, oranges, amla, curds and yogurt can benefit the child.
3. Foods rich in vitamin A like carrot, pumpkin, eggs and beetroot if included in tiffin can act as excellent vision booster.
4. Also nuts and seeds like almonds, peanuts, walnuts and raisins are wholesome foods.

The challenge is how to use all these foods in tiffin. Here are some easy combinations which will make your child’s food wholesome and nutritious. This is what I do for my two daughters:

1. Paneer cutlets: 
   
         Paneer + carrot + 1 tsp almond powder + potato, mix and make cutlet and  shallow fry.
   
2. Cheese kathi roll: 
   Knead atta with 1 tsp of peanut powder + 1 tsp of beetroot + egg instead of water. Make chapati of this and spread some tomato sauce and sprinkle cheese on it and roll it.
   
3. Crunchy lollipop:
   Nutrela nuggets + wheat bread + seasoning + egg method:
   Soak nutrela nuggets, squeeze out water, churn in a mixer with all things except egg. Make into cutlets and insert an ice cream stick [can do this pre-preparation a day before]. Apply egg on lollipop and shallow fry.

These delicious ideas will boost your child’s appetite while they get right nutrients.

WORLD ARTHRITIS DAY

Arthritis 
“Arthritis” The most common problem nowadays faced by a lot of people. It is basically a type of inflammation wherein the joints become stiff.  Overindulgence in unhealthy eating habits and lifestyle practices can lead to arthritis. With changes in advancement in people’s dietary habits almost half of the population is suffering from Arthritis. 
You can keep inflammation away by adding anti-inflammatory diet whenever possible. You can start by consuming a list of foods provided below. 

Vegetables and Fruits:
Vegetables and fruits are good source of Vitamin C and beta-carotene and poly nutrients like flavonols and flavones. When it comes to fruits and vegetables you have to increase the quantity of the serving you eat and increasing the variety you consume. A variety will ensure more vital nutrients for the body. Always go in for fresh seasonal fruits and vegetables whenever possible.  

Garlic herbs and spices:
“Phytonutrients” are naturally occurring nutrients which can be found in naturally in these ingredients. Make garlic, oregano, rosemary, thyme and pepper as a part of your daily diet. Replace your daily salt consumption with these options and enhance the flavors of your dishes with these option.

Omega 3s:
This essential nutrient can be found in fish like salmon, mackerel, sardines and tuna. Nuts like walnuts and oil seeds like chia seeds, flax seeds etc. are amazing sources of Omega 3 fatty acids. Including these in your diet can help your body get enough Omega 3s. 

Fibre:
Foods rich in fibre are also the most anti-inflammatory foods components. For example: Pulses like dry beans, peas and whole grains are called fermentable fiber, which reduces inflammatory reactions.                        

An additional note from our side will be eating one or two anti-inflammatory food while maintaining an unhealthy diet is not the answer. Example having a bowl of sauteed vegetables along with a packet French fries will not really help. Instead focus on your lifestyle modification which include following a healthy lifestyle pattern and habits.