The Food Experiment: Anti-Inflammatory Diet

The food pyramid is a good way to think about which foods to focus on and in the food experiment we will use it to develop a daily food "score". Try to focus on the foods below as the staple of your diet. If you eat a meal with only the foods on the list below, then you can give yourself 0 points for that meal in your food journal.

0 Point Foods (the ones to focus on)

Vegetables	Broccoli, Cauliflower, Brussel Sprouts, Carrots, Green Onions, Peppers, Cabbage, Tomatos, Avocados, Sweet Potatoes, Mushrooms, Artichokes, Many Other Vegetables
Legumes	Green Peas, Chick Peas, Black Beans, Kidney Beans
Berries	Respberries, Blueberries and Blackberries
Whole Grains	Steel cut oats,
Fatty Fish	Salmon, Mackerel, Herring
Seafood	Mussels, Shrimp
Vegetables	Broccoli, Cauliflower, Brussel Sprouts, Carrots, Green Onions, Peppers, Cabbage, Tomatos, Avocados, Sweet Potatoes, Mushrooms, Artichokes, Many Other Vegetables
Legumes	Green Peas, Chick Peas, Black Beans, Kidney Beans
Berries	Respberries, Blueberries and Blackberries
Whole Grains	Steel cut oats,
Fatty Fish	Salmon, Mackerel, Herring
Seafood	Mussels, Shrimp
Spices	Ginger, Tumeric, Garlic and Mint

1 Point Foods (eat in abundance)

Probiotic dairy products	Skyr (very high in protein), Kefir (excellent source of bacteria)
Nuts	Pecan Nuts, Hazelnuts, Peanuts, Almonds, Walnuts, Macadamia Nuts
Other Fish	Trout, Sea Bass, others
Seeds	Pumpkin Seeds, Sunflower Seeds
Healthy Plant Oils	Olive Oil
Fruit	Blackcurrants, Bananas, Cherries, Elderberries
Eggs
Poultry

3 Point Foods (eat or consume in moderation only)

Cheese	Parmesan may be an exception
Dark Chocolate	With little or no added sugar
Skimmed Milk	Dairy is best consumed in probiotic containing products.
Potatoes	Sweet potatoes are the exception
Alcohol of all kinds	Slight preference for wine over other alcoholic drinks but it is a concentrated carbohydrate with a fair amount of calories.

5 Point Foods (Avoid)

Sugar, Sweets and Treats

Red Meat

Processed Food of all kinds especially with additives

White Rice

Pasta

Bread (except whole grain rye)

Soda with added sugar

Fruit Juice with added sugar

Potato Chips

Plant Oils with Omega-6 Fatty Acids