Reviewed by Dietitian Karen Ansel, M.S., RDN
Credit: Getty Images. EatingWell Design.
Key Points
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Dinner is a great chance to incorporate more nutrients that combat inflammation.
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Dietitians suggest incorporating leafy greens, nuts, berries, herbs, and spices.
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The plate method can assist in increasing your intake of anti-inflammatory nutrients.
In recent times, the battle against inflammation has captured widespread attention. It’s become clear that chronic inflammation is linked to numerous health problems, including cancer, type 2 diabetes, and heart disease. Thus, any steps taken to combat it can be valuable. One of the easiest ways to make a difference is during dinner, where you can easily add anti-inflammatory nutrients to your plate.
Wondering where to start? Kristen White, RDN, LDN, CLT suggests beginning with small, sustainable changes. Other dietitians agree, emphasizing the impact of slight adjustments to your routine.
To enhance the anti-inflammatory power of your evening meals, consider these dietitian-approved strategies.
1. Include Leafy Greens
Salads aren’t the only way to enjoy leafy greens; in fact, there are many inventive ways to incorporate them into your evening meals. “Even adding a handful of greens to various dishes, such as salads, grain bowls, tacos, pizza, or pasta, can significantly boost the nutrient density of your dinner,” explains Theresa Mazza, RDN, CHES, M.P.H.
Dark leafy greens provide the most anti-inflammatory benefits. According to Mazza, “Greens such as spinach, arugula, collard greens, and kale are rich in antioxidants like vitamin C, beta-carotene, and polyphenols, which help alleviate oxidative stress in the body. They are also excellent sources of magnesium and fiber, nutrients associated with reduced inflammation.”
2. Utilize Nutrient-Dense Toppings
Add-ons like nuts and fruits are simple yet effective ways to enhance flavor and texture while boosting anti-inflammatory nutrients. For instance, walnuts and almonds can lower inflammation levels, making them great choices for salads, veggie sides, rice, or quinoa. Meanwhile, berries, whether incorporated into a salad or dessert, provide antioxidants that fight inflammation and fiber. According to Amanda Crowe, M.S., RD, INHC, “Fiber supports healthy blood sugar levels and gut health, both crucial in regulating inflammation.”
Besides fighting inflammation, these ingredients enhance meal satisfaction and balance, making for a wholesome dining experience, notes Crowe.
3. Swap Saturated Fats for Unsaturated Fats
Transitioning from unsaturated fats, such as olive oil, avocados, nuts, and seeds, can significantly enhance your meal’s anti-inflammatory profile, explains Paloma Vega, M.S., RDN. This swap can also lower cardiovascular disease risk.
To implement this change, cook with olive, canola, or avocado oil instead of butter, or use avocados or hummus instead of mayonnaise or cheese. You might also consider opting for fish in place of fatty cuts of red meat or substituting some nuts for ground beef in tacos or pasta sauces. This adjustment will not only improve the fats in your meal but also enhance flavor and texture.
4. Enhance Flavor with Herbs and Spices
Culinary enthusiasts know that while salt can spice up a dish, overdoing it can be detrimental to health. A great way to keep flavor without excessive salt is to incorporate herbs and spices. “Herbs and spices such as turmeric, ginger, garlic, and rosemary can amplify anti-inflammatory benefits while naturally enhancing flavor,” notes Vega. Research supports this, with a study showing that adding a daily spice blend to meals for four weeks reduced certain inflammation markers in adults at risk for cardiometabolic diseases.
If you’re new to cooking with spices, don’t hesitate to experiment. Discovering your preferred flavors can be a fun culinary adventure.
5. Implement the Plate Method
Sometimes, visual aids can help make beneficial dietary changes easier. The plate method is a practical approach. “A basic structure involves filling half your plate with vegetables, one-quarter with lean protein (like legumes, tofu, fish, or lean meats), and one-quarter with carbohydrates,” explains Vega. Using this method while planning meals can diversify your options, paving the way for greater anti-inflammatory benefits and allowing more nutrient-dense foods.
To amplify the benefits further, dietitians have numerous recommendations. “I often suggest including at least two types of vegetables at dinner and adding a plant protein like beans or lentils for extra nutrients and polyphenols,” adds Mazza. White emphasizes the importance of whole foods while minimizing processed ones. “I see significant improvements when individual plate compositions feature quality proteins, an abundance of colorful vegetables, and healthy fats, all while reducing processed foods and added sugars,” she shares. Theresa DeLorenzo, D.C.N., RD concurs, adding that a focus on whole foods minimizes the space for processed alternatives.
Conclusion
Dinner provides an excellent opportunity to incorporate more anti-inflammatory nutrients into your meals, and it’s simpler than you may think. By adding nutrient-rich foods—such as leafy greens, nuts, unsaturated fats, and toppings like berries—you can significantly boost the anti-inflammatory potential of your dinners. This focus on inclusion over restriction helps promote both health and well-being. Remember, there’s no need for drastic changes; small, achievable adjustments can yield meaningful results. “My top tip is to concentrate on adding anti-inflammatory foods that you genuinely enjoy so they become a regular part of your meals,” advises Crowe.
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