In This ArticleView AllIn This ArticleBest Lunch for InflammationKey NutrientsManaging Inflammation
In This ArticleView All
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In This Article
Best Lunch for Inflammation
Key Nutrients
Managing Inflammation
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Photo: Photography: Caitlin Bensel, Food Styling: Ruth Blackburn
You probably know that short-term inflammation is a natural and important response in your body—relieving post-workout soreness or tamping down a fever when you’re sick. It’s the chronic kind you want to watch out for. Chronic low-grade inflammation is associated with excess weight and can also increase your risk of diseases like metabolic syndrome, heart disease and diabetes.
Losing weight can lower inflammation, but as you also probably know, weight loss is complicated—and there is no one-size-fits-all approach. That’s where following an eating pattern that includes key nutrients, along with trimming calories and eating fewerpro-inflammatory foods, can not only help keep you full and satisfied, but may also reduce inflammation and help you drop excess pounds.
And in our opinion, there is no better place to start than lunch. Finding a satisfying midday meal for weight loss when you have chronic inflammation is easy when you know what types of foods to include.
Read on for a dietitian-approved lunch aimed at targeting chronic inflammation and promoting weight loss. This one is rich in plant-based compounds, fiber, protein and heart-healthy fats—and it’s chock-full of flavor.
The Best Lunch for Weight Loss When You Have Chronic Inflammation
When you’re trying to lose weight it’s important to choose a lunch that is nutritious, but also easy to prepare, filling, convenient and delicious. Incorporating various nonstarchy vegetables, healthy fats and lean protein can help reduce inflammation and help you reach your weight-loss goals.
We picked theChickpea Tuna Saladas our favorite make-ahead lunch for weight loss when you have chronic inflammation. It’s packed with filling fiber, healthy fat and protein and isn’t too high in carbohydrates. It also contains phytonutrients. Read on for more on the importance of all these nutrients.
Here’s a look at some of the key nutrients this lunch offers.
What to Look for in a Weight-Loss Lunch When You Have Chronic Inflammation
Nonstarchy Vegetables
Nonstarchy vegetables, particularly deep-colored ones, are rich in plant-based compounds and antioxidants. They provide a larger volume of food for less calories. Green leafy vegetables like spinach, kale and chard are rich in lutein and beta carotene, which are potent antioxidants. As an added bonus, eating more plants, including nonstarchy vegetables, fruit, whole grains, nuts and seeds, is a strategy encouraged for weight loss.
Omega-3 Fatty Acids
These essential polyunsaturated fats have been studied for their role in reducing inflammation, supporting heart and brain health, and playing an integral role in vision and nervous system function.Omega-3 fatty acids can be found in plant-based foods like walnuts and flaxseed and in fish like salmon, sardines and tuna.
High-Fiber Carbohydrates
High-fibercarbohydrates are digested more slowly and thus put less stress on the pancreas. They also increase feelings of fullness, which can reduce overall food intake and increase the chances of weight loss.
One serving of this salad provides roughly 6 grams of fiber or 21% of your daily needs. Chickpeas contain a prebiotic fiber known as resistant starch. When resistant starch is broken down and fermented in the body, it produces higher levels of butyrate, which can suppress inflammation.
Herbs
Herbs like the ones in ourChickpea Tuna Saladprovide flavor without added sodium or fat. They are also a potent source of antioxidants and bioactive compounds. When herbs are used as a replacement for flavor-enhancers that are higher in calories, they can add robust flavor that helps you eat less.
High-Quality Protein
Polyphenol-Rich Ingredients
A key player in the Mediterranean diet, extra-virgin olive oil (EVOO) has a stellar nutrition profile and is the base of this salad dressing. EVOO is rich in plant-based phenolic compounds that are known to possess anti-inflammatory and antioxidant properties.
In one study,researchers examined the role of using EVOO versus regular olive oil (OO) in cooking and raw food for one month in individuals with obesity and prediabetes. They found that the group who used the EVOO experienced reduced inflammation. The EVOO group also saw a significant decrease in weight, a result not seen in the OO group.
Other Ways to Manage Chronic Inflammation
In addition to eating a nutritious diet, there are other ways to manage chronic inflammation and weight loss.
Get Consistent Sleep
The quantity, quality and consistency of your sleep may influence markers of inflammation. In one study, inconsistent sleep can increase markers of inflammation, including C-reactive protein, interleukin-6 and fibrinogen.If possible, aim to go to bed and rise around the same time each day and shoot for an average of seven or more hours per night.
Hydrate
Regular activity is important for reducing inflammation, improving energy, boosting mood and facilitating weight loss. Aim to get about 150 minutes per week, but depending on your goals you may need more. Find an activity you love and get moving. If you enjoy what you’re doing, you’re more likely to be consistent.
Practice Mindfulness
Mindfulness activities like meditation, journaling, deep breathing or simply being still can help reduce stress and, as a result, reduce inflammation. In addition, mindfulness practices like meditation may help facilitate weight loss. Adding mindfulness and mindful eating to a weight loss intervention has been shown to improve emotions and psychological flexibility, and reduce rates of depression and anxiety.
The Bottom Line
Weight loss is complicated, but when you know which nutrients to prioritize and how to do so, it makes it a little easier. Finding a lunch that is satisfying and meets your nutrition goals is possible with thisChickpea Tuna Salad. Feel free to prepare it in advance and make your own substitutions. Consuming colorful vegetables, fibrous carbohydrates, healthy fats and high-quality protein will make you feel full and satisfied, while also reducing inflammation and facilitating weight loss.
Originally appeared: EatingWell.com, September 2023
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Sources
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