The global obesity epidemic has been fueled by a diet that’s high in calories, fat, and sugar, all of which can lead to weight gain and have an inflammatory effect on the immune system. But plenty of cultures eat for longevity instead.
In 2021 researchers from the University of Valencia and the German Institute of Human Nutrition compared several well-known healthy diets—the Nordic, Mediterranean, Washoku, and Jiangnan—to find the most common foods associated with antiinflammatory effects.
This sample menu includes recommendations from the study, emphasizing unprocessed foods, nuts, fruits, and vegetables for a more filling, healthier meal plan.
BREAKFAST
Start with two slices of whole wheat bread with mashed avocado and a fresh fruit salad. Sip on some soy milk.
SNACK
Grab a handful of almonds, and pour a glass of pomegranate juice.
LUNCH
Mix a green salad…
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National Geographic (Digital) - 1 Issue, August 2024