Grading of Processed Foods
To better understand and identify processed foods, a grading system known as the NOVA classification has been developed. This system categorises foods into four groups based on the extent of their processing:
Unprocessed or Minimally Processed Foods:
These include fresh fruits, vegetables, grains, meats, and milk that have undergone minimal processing to make them suitable for consumption (e.g., drying, freezing, pasteurisation).
Processed Culinary Ingredients:
These are substances derived from minimally processed foods or nature that are used to prepare, season, and cook foods (e.g., oils, butter, sugar, and salt).
Processed Foods:
These foods are made by adding sugar, oil, salt, or other culinary ingredients to minimally processed foods (e.g., canned vegetables, fruits in syrup, cheeses, and freshly baked bread).
Ultra-Processed Foods:
These are industrial formulations typically with five or more ingredients, including substances not used in home cooking, such as preservatives, artificial colors, flavors, and emulsifiers (e.g., soft drinks, packaged snacks, instant noodles, and reconstituted meat products).
It’s important not to demonize foods because cultivating a balanced and flexible approach to eating promotes a healthier relationship with food, reduces feelings of guilt, and encourages sustainable long-term dietary habits.
By being mindful of the types of foods you consume and making informed choices, you can reduce your reliance on highly processed foods and support a healthier, more balanced diet. This, in turn, can help reduce inflammation, improve skin health, and contribute to overall well-being.
Read Labels: Pay attention to the ingredient list on packaged foods. Look for items with minimal ingredients and avoid those with added sugars, artificial additives, and preservatives.
Cook at Home: Prepare meals from scratch using fresh, whole ingredients. This allows you to control the ingredients and cooking methods used.
Choose Whole Foods: Opt for whole grains, fresh fruits and vegetables, lean meats, and dairy products that are minimally processed.
Plan Your Meals: Planning meals and snacks in advance can help you avoid reaching for convenience foods when you’re busy or hungry.
Limit Sugary Drinks: Replace sugary beverages with water, herbal teas, or homemade smoothies to reduce your intake of added sugars and artificial sweeteners.
3. Low-Inflammation Meal Plan
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-Care Ritual A Dail y A c t o f tA nitno. An Iremm ni n M i n d fu lness
Here is a detailed one-week low-inflammation meal plan for one person, complete with recipes, preparation instructions, and a shopping list with estimated costs based on Australian prices.
The focus is on affordable, nutritious meals that support anti-inflammatory benefits but are also easy to prepare and require only a few ingredients.
Day One
Breakfast: Overnight Oats with Berries and Almonds
Ingredients:
1/2 cup rolled oats
1/2 cup milk of your choice
1/4 cup mixed berries
1 tbsp almonds
Instructions:
• Mix oats and milk in a jar or bowl.
• Top with berries and almonds.
• Refrigerate overnight and enjoy in the morning.
Lunch: Quinoa Salad with Chickpeas and Spinach
Ingredients:
1/2 cup cooked quinoa
1/2 can chickpeas, drained and rinsed
1 cup fresh spinach
1/4 cucumber, diced
Juice of 1/2 lemon
1 tbsp tahini
Instructions:
• Cook quinoa according to package instructions and let it cool.
• Combine quinoa, chickpeas, spinach, and cucumber in a bowl.
• Mix lemon juice and tahini for the dressing and pour over the salad.
Dinner: Baked Salmon with Sweet Potato and Broccoli
Ingredients:
1 salmon fillet
1 sweet potato, sliced
1 cup broccoli florets
1 tbsp olive oil
Salt and pepper to taste
Instructions:
• Preheat oven to 200°C (390°F).
• Place salmon on a baking sheet with sweet potato and broccoli.
• Drizzle with olive oil, season with salt and pepper.
• Bake for 20-25 minutes until salmon is cooked and vegetables are tender.
Salmon is rich in omega-3 fatty acids, which are known for their powerful antiinflammatory properties that can help reduce inflammation in the body and support heart and brain health.
Day Two
Breakfast: Greek Yogurt with Honey, Walnuts, and Banana
Ingredients:
1 cup Greek yogurt
1 tbsp honey
1 tbsp walnuts
1 banana, sliced
Instructions:
• Combine all ingredients in a bowl and serve.
Lunch: Lentil Soup
Ingredients:
1 cup lentils
1 carrot, diced
1 celery stalk, diced
1 onion, chopped
1 garlic clove, minced
4 cups vegetable broth
1 tbsp olive oil
Instructions:
• Heat olive oil in a pot. Sauté onion, garlic, carrot, and celery for 5 minutes.
• Add lentils and vegetable broth. Bring to a boil, then simmer for 30 minutes.
• Season with salt and pepper.
Dinner: Grilled Chicken with Quinoa and Roasted Vegetables
Ingredients:
1 chicken breast
1/2 cup cooked quinoa
1 cup mixed vegetables (e.g., bell peppers, zucchini, eggplant)
1 tbsp olive oil
Instructions:
• Grill chicken until cooked through.
• Toss vegetables with olive oil, roast in oven at 200°C for 20 minutes.
• Serve chicken with quinoa and vegetables.
Vegetables are rich in antioxidants, vitamins, and minerals that help neutralize free radicals and reduce inflammation in the body. Cruciferous vegetables like broccoli, kale, and Brussels sprouts are particularly potent, as they contain compounds like sulforaphane that can inhibit inflammatory pathways and support overall health.
Day Three
Breakfast: Smoothie with Spinach, Banana and Flaxseeds
Ingredients:
1 banana
1 cup spinach
1 cup milk of your choice or coconut water
1 tbsp flaxseeds
Instructions:
• Blend all ingredients until smooth.
Lunch: Brown Rice Sushi Rolls with Avocado and Cucumber
Ingredients:
1/2 cup cooked brown rice
1/2 avocado, sliced
1/4 cucumber, sliced
2 nori sheets
Instructions:
• Place a nori sheet on a sushi mat, spread rice over it.
• Add avocado and cucumber slices, roll tightly.
• Slice into pieces and serve with soy sauce.
Dinner: Stir-Fried Tofu with Mixed Vegetables
Ingredients:
1 small block tofu, cubed
1 cup mixed vegetables (e.g., broccoli, carrots, bell peppers)
1 tbsp soy sauce
1 tbsp olive oil
Instructions:
• Heat olive oil in a pan, add tofu and cook until golden.
• Add vegetables and soy sauce, stir-fry for 5-7 minutes.
Cooking with olive oil, particularly extra virgin olive oil, offers significant benefits for gut health and inflammation compared to seed oils like canola or soybean oil. Olive oil is rich in monounsaturated fats and contains powerful antioxidants, such as polyphenols, which help reduce inflammation throughout the body. These antioxidants also support the gut by promoting the growth of beneficial bacteria and protecting the gut lining from damage. In contrast, many seed oils are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation and disrupt the delicate balance of the gut microbiome. By choosing olive oil over seed oils, you can support a healthier gut environment, reduce chronic inflammation, and contribute to overall well-being.
Day Four
Breakfast: Avocado Toast with a Poached Egg
Ingredients:
1 slice whole-grain bread
1/2 avocado
1 egg
Salt and pepper to taste
Instructions:
• Toast bread, mash avocado on top.
• Poach egg and place it on the avocado toast & season.
Lunch: Chickpea and Vegetable Stir-Fry
Ingredients:
1/2 can chickpeas, drained and rinsed
1 cup mixed vegetables
1 garlic clove, minced
1 tbsp soy sauce
Instructions:
• Heat olive oil in a pan, add garlic and cook for 1 minute.
• Add vegetables and chickpeas, stir-fry for 5 minutes.
• Add soy sauce and cook for another 2 minutes.
Dinner: Quinoa-Stuffed Bell Peppers
Ingredients:
2 bell peppers, halved and seeded
1/2 cup cooked quinoa
1/4 cup black beans
1/4 cup corn
1 tbsp olive oil
Instructions:
• Preheat oven to 180°C (350°F).
• Mix quinoa, black beans, and corn. Stuff mixture into bell pepper halves.
• Place on a baking sheet, drizzle with olive oil, bake for 2530 minutes.
Complex carbohydrates, found in whole grains, legumes, fruits, and vegetables, are essential for gut health because they provide fiber that feeds beneficial gut bacteria, promoting a diverse and balanced microbiome. This fiber also helps regulate digestion and can lower inflammation by preventing blood sugar spikes and providing essential nutrients and antioxidants that support the body’s natural anti-inflammatory processes.
Day Five
Breakfast: Whole Grain Cereal with Fresh Berries
Ingredients:
1 cup whole grain cereal
1 cup milk of your choice
1/4 cup fresh berries
Instructions:
• Combine all ingredients in a bowl and serve.
Lunch: Grilled Vegetable Wrap with Hummus
Ingredients:
1 whole-grain wrap
1/2 cup grilled vegetables (e.g., zucchini, eggplant, bell peppers)
2 tbsp hummus
Instructions:
• Spread hummus on wrap, add grilled vegetables, roll up and serve.
Dinner: Baked Barramundi with Lemon and Dill
Ingredients:
1 barramundi fillet
1 lemon, sliced
Fresh dill
1 tbsp olive oil
Instructions:
• Preheat oven to 200°C (390°F).
• Place barramundi on a baking sheet, top with lemon slices and dill.
• Drizzle with olive oil, bake for 15-20 minutes.
Fermented foods, such as yogurt, kimchi, sauerkraut, and kefir, play a vital role in promoting gut health by introducing beneficial probiotics, or live bacteria, into the digestive system. These probiotics help maintain a balanced gut microbiome, which is crucial for proper digestion, nutrient absorption, and a robust immune system. A healthy gut microbiome can reduce inflammation by preventing the overgrowth of harmful bacteria and modulating the immune response. By enhancing gut health, fermented foods can help alleviate symptoms of inflammatory conditions, such as irritable bowel syndrome (IBS), and support overall wellness, contributing to reduced systemic inflammation and improved skin health.
Day Six
Breakfast: Chia Seed Pudding with Mango
Ingredients:
1/4 cup chia seeds
1 cup milk of your choice
1/2 mango, diced
Instructions:
• Mix chia seeds with coconut milk, refrigerate overnight.
• Top with mango before serving.
Lunch: Spinach and Feta Salad
Ingredients:
1 cup spinach
1/4 cup feta cheese, crumbled
1/2 cup cherry tomatoes, halved
1 tbsp balsamic vinaigrette
Instructions:
• Combine spinach, feta, and tomatoes in a bowl. Drizzle with vinaigrette.
Dinner: Moroccan Chickpea Stew
Ingredients:
1/2 can chickpeas, drained and rinsed
1 carrot, diced
1 zucchini, diced
1 tsp Moroccan spice mix
1 cup vegetable broth
Instructions:
• Heat olive oil in a pot, add carrot and zucchini, cook for 5 minutes.
• Add chickpeas, spice mix, and broth. Simmer for 20 minutes.
Anti-inflammatory spices like turmeric, ginger, and cinnamon contain powerful compounds such as curcumin and gingerol that help reduce inflammation and oxidative stress in the body. These spices not only enhance flavor but also offer health benefits by supporting the immune system and protecting against chronic diseases linked to inflammation, such as arthritis and heart disease.
Day Seven
Breakfast: Scrambled Eggs with Spinach & Tomatoes
Ingredients:
2 eggs
1/2 cup spinach
1/4 cup cherry tomatoes, halved
Salt and pepper to taste
Instructions:
• Whisk eggs in a bowl. Heat olive oil in a pan, add spinach and tomatoes.
• Add eggs, cook until set, stirring occasionally. Season with salt and pepper.
Lunch: Roast Chicken Salad
Ingredients:
1 cup mixed greens
1/2 cup roast chicken, shredded
1/4 cup nuts (e.g., almonds, walnuts)
1 tbsp olive oil
Instructions:
• Combine mixed greens, chicken, and nuts in a bowl. Drizzle with olive oil.
Dinner: Vegetable Curry with Lentils
Ingredients:
1 cup lentils
1 cup mixed vegetables
1 tbsp curry powder
1 cup coconut milk
Instructions:
• Cook lentils according to package instructions.
• Heat olive oil in a pan, add vegetables and curry powder, cook for 5 minutes.
• Add lentils and coconut milk, simmer for 10 minutes.
Adding ingredients like garlic, onions, and herbs such as basil and rosemary to basic anti-inflammatory recipes can enhance both flavor and health benefits, as these ingredients are rich in antioxidants and compounds that help reduce inflammation. Incorporating spices such as turmeric and black pepper can further boost the anti-inflammatory properties of dishes, creating meals that are both delicious and supportive of overall well-being.
4. Shopping List
This meal plan is designed to be simple and costeffective while maximizing the health benefits of a low-inflammation diet. Enjoy the journey to better skin and health with these delicious recipes!
Produce
Bananas (3-4)
Berries
(1-2 punnets, fresh or frozen)
Avocados (3-4)
Sweet potatoes (2)
Spinach (1 bag)
Mixed salad leaves (1 bag)
Cherry tomatoes (1 punnet)
Cucumber (1)
Bell peppers (3-4)
Broccoli (1 head)
Carrots (1 bag)
Celery (1 bunch)
Zucchini (2)
Lemons (3-4)
Mango (1)
Garlic (1 bulb)
Onions (1-2)
Fresh dill (small bunch)
Proteins
Salmon fillets (2)
Chicken breasts (2)
Barramundi fillet (1)
Tofu (1 block)
Eggs (6-pack)
Greek yogurt (1 tub)
Chickpeas (2 cans)
Lentils (1 bag)
Black beans (1 can)
Grains and Legumes
Whole-grain bread (1 loaf)
Brown rice (1 bag)
Quinoa (1 bag)
Whole grain cereal (1 box)
Rolled oats (1 bag)
Sushi rice (1 small bag)
Pantry Items
Milk of your choice (1 carton)
Olive oil (1 bottle)
Coconut milk (1 can)
Chia seeds (1 bag)
Flaxseeds (1 bag)
Walnuts (1 bag)
Almonds (1 bag)
Honey (1 jar)
Tahini (1 jar)
Hummus (1 tub)
Soy sauce (1 bottle)
Curry powder (1 jar)
Moroccan spice mix (optional)
Balsamic vinegar (1 bottle)
Estimated Total Cost: Approximately $130 - $150 AUD
Tips for Keeping Costs Low
Seasonal Shopping: Buy fruits and vegetables that are in season to save money.
Bulk Purchases: Purchase pantry staples like grains and legumes in bulk for better pricing.
Plan Ahead: Cook in larger batches and store leftovers for additional meals throughout the week.
Discount Stores: Look for items on sale and consider shopping at local markets for fresh produce.
5. Snack Suggestions
Being prepared with healthy snacks is important because it helps you avoid the temptation of unhealthy options, maintain stable energy levels throughout the day, and support overall well-being by ensuring you consistently consume nutrient-rich foods.
Here are some affordable low-inflammation snacks that are both nutritious and delicious:
Carrot and Celery Sticks with Hummus
Rich in fiber and antioxidants, these veggies are perfect for dipping in hummus, which contains anti-inflammatory ingredients like chickpeas and olive oil.
Apple Slices with Almond Butter
Apples provide antioxidants and fiber, while almond butter is a source of healthy fats and vitamin E.
Oatmeal with Berries
A small bowl of oatmeal topped with fresh or frozen berries offers anti-inflammatory benefits from antioxidants and soluble fiber.
Greek Yogurt with Honey and Walnuts
Greek yogurt is high in probiotics, while walnuts add omega-3 fatty acids, and honey has natural antiinflammatory properties.
Cucumber Slices with Avocado Dip
Cucumbers are hydrating and anti-inflammatory, and avocados are rich in healthy fats and vitamins.
Popcorn with Nutritional Yeast
Popcorn is a whole grain and low-calorie snack, and nutritional yeast adds a cheesy flavor along with B vitamins and antioxidants.
Chia Seed Pudding
Made with almond milk and chia seeds, this pudding is rich in omega-3s and fiber, which help reduce inflammation.
Roasted Chickpeas
High in protein and fiber, roasted chickpeas are a crunchy snack that can be seasoned with anti-inflammatory spices like turmeric or paprika.
Rice Cakes with Peanut Butter and Banana
A simple snack that provides potassium, healthy fats, and fiber, with a touch of sweetness from bananas.
Dark Chocolate (70% or higher)
Dark chocolate is rich in flavonoids, which have antiinflammatory and antioxidant effects.
Balance
is essential in maintaining a healthy lifestyle because it allows for flexibility and enjoyment in eating, helping to prevent feelings of deprivation and making it easier to sustain healthy habits long-term. Occasionally indulging in something “unhealthy” can be a normal part of a balanced diet, as it can promote a positive relationship with food and reduce stress associated with overly restrictive eating.
