Eating Out on an Anti-Inflammatory Diet

Eating Out on an Anti-Inflammatory Diet

Even though it can be challenging to eat away from home, you can still maintain your anti-inflammatory diet. It is easier when you have information and plan ahead. In general:

  • Know which foods are good choices

  • Call the restaurant to ask questions or review their menu online

  • Pay attention to serving size since restaurants often have very large portions

  • Ask how foods are prepared and request healthy methods

  • Watch for hidden sources of unhealthy ingredients like fat and sugar in sauces and dressings

Contents:

What is the Difference Between Pro-inflammatory and Anti-inflammatory Diets?

What Are Some Anti-inflammatory Food Choices At Restaurants?

What Can I Eat At Fast Food Restaurants?

What Are Some Anti-Inflammatory Choices From Popular Fast Food Restaurants?

What Are Some Snacks I Can Take With Me?

Are There Anti-Inflammatory Meal Delivery Services?

What is the Difference Between Pro-inflammatory and Anti-inflammatory Diets?

Pro-inflammatory

(name=difference) Our Western diet is pro-inflammatory - i.e. it tends to increase inflammation. It is lacking in fruits and vegetables and contains large amounts of red meat, high-fat dairy products, refined grains, high-sugar foods, and highly processed foods. 

Anti-inflammatory

A Mediterranean-style diet is anti-inflammatory - i.e. it helps to decrease inflammation.  It has a high proportion of fruits and vegetables (phytonutrients); a moderate amount of chicken, fish, eggs, and milk products; and minimal red meat and processed foods. It also includes healthy fats (e.g. omega-3 fatty acids), vitamins and minerals (micronutrients), and fiber. 

What Are Some Anti-inflammatory Food Choices At Restaurants? 

(name=restaurants) Here are some ideas to consider, based on the type of cuisine.

Italian Food

  • Cioppino,  a fish or mixed seafood stew combined with fresh tomatoes in a wine sauce. Ask if the base contains heavy cream, if so they can make it without the high-fat dairy product. 

  • Baked or grilled chicken or fish, with a side of vegetables. Request it without butter and cream.

  • Whole wheat pasta dish. Ask for olive oil or vegetable (marinara) sauce.  You can also ask to add vegetables to the dish.

Asian Food

  • Order sushi* with vegetables and salmon or tuna

  • Request brown, instead of white rice

  • Try miso soup or seaweed salad

  • Ask for low-salt soy sauce

  • Avoid fried (tempura) menu choices and sweet, creamy,  and mayonnaise-based sauces

*Is Sushi Actually Anti-inflammatory?

Sushi is full of anti-inflammatory ingredients. Seafood like tuna, salmon, or mackerel; seaweed and brown rice; vegetables, included pickled ones; and even wasabi, are all anti-inflammatory.  However, sushi can be pro-inflammatory - i.e. it can increase inflammation. Avoid sushi that is fried, prepared with white rice, or topped with cream sauce. 

Indian Food

  • Many spices used in Indian cooking are anti-inflammatory (e.g. clove, cinnamon, ginger,  turmeric)

  • Try curry or dal (lentil- or garbanzo-based dish)

  • Avoid dishes with added cream

  • Order chicken or fish tandoori - tandoori is an Indian cooking method using a traditional clay oven

  • A great side dish is palak paneer (Indian cottage cheese cooked with spinach and spices)

What Can I Eat At Fast Food Restaurants?

(name=fast-food) You should limit how often you eat fast food. If you do eat at a fast food restaurant, there are some choices that are better than others - i.e. some ways you can avoid pro-inflammatory foods.

Some General Suggestions

When making your selections:

  • Choose grilled instead of fried chicken

  • Skip the cheese, sauce, and bacon

  • Instead of French fries, choose a side salad with low-fat dressing

  • Have the burger without a bun

  • Avoid soda and milkshakes

Three healthy examples:

  • A salad with leafy greens, grilled chicken strips, vegetables, nuts, and low-fat dressing

  • A taco salad with leafy greens, black beans, guacamole, salsa, and a lean protein (e.g. grilled chicken breast)

  • A fajita with grilled, lean chicken or seafood and vegetables. Top it with lettuce and tomatoes.

What Are Some Anti-Inflammatory Choices From Popular Fast Food Restaurants?

(name=choices) Here are some suggestions:

McDonalds®

  • Fruit and Maple Oatmeal for breakfast

  • Chicken McNuggets® and honey dipping sauce

  • Side of Apple Slices

Chick-Fil-A®

  • Grilled Chicken Sandwich

  • Grilled Nuggets and honey roasted BBQ sauce

  • Market Salad without blue cheese*

  • Sides: Kale Crunch*; Fruit Cup

  • Egg White Grill without cheese

*Choose Light Italian Dressing

Taco Bell®

  • Black Bean Crunchy Taco, Fresco Style

  • Vegetarian Burrito plus Guacamole, without cheese

  • Vegetarian Nachos with Black Beans, without cheese sauce and sour cream

  • Power Menu Bowl, without cheese, sour cream, sauce

  • Sides: Black Beans, Guacamole

Starbucks®

You may not go to Starbucks for a meal, but you should still keep anti-inflammatory choices in mind.

  • Drinks

    • Coffee with unsweetened almond, soy, or coconut milk

    • Matcha Tea Latte with unsweetened almond, soy, or coconut milk

    • Jade Citrus Mint® Brewed Tea

    • Iced Green Teas

    • Honey Almondmilk Nitro Cold Brew

    • Some good food choices: Sprouted Grain Bagel with Avocado Spread and Strawberry Overnight Grains

What Are Some Snacks I Can Take With Me?

(name=snacks) When you’re away from home, take anti-inflammatory snacks with you. Make sure you check the portion size and ingredient list. Some excellent choices are:

  • 1 tablespoon of nut butter with 1 serving of fruit

  • Snack-size nuts or trail mix 

  • 1 serving Greek yogurt

  • 1 serving of fruit

  • ¼ cup of raw unsalted nuts

  • 2 tablespoon hummus or guacamole with carrots, bell pepper strips, or celery sticks

  • ½ ounce dark chocolate

  • 1 cup cooked edamame 

  • ½ cup cottage cheese with 1 serving of fruit

  • 1 cup goat milk yogurt with live cultures and 7 almonds

  • 1 baked pear or apple with cinnamon, nutmeg, and walnuts

  • 2 dates with a ¼ cup of raw unsalted nuts

Are There Anti-Inflammatory Meal Delivery Services?

(name=delivery) If you’re not preparing your own meals, you may choose one of the meal delivery services. There are so many from which to choose, some with specific anti-inflammatory or Mediterranean diet selections. 

General Points

  • Carefully review the nutritional information and ingredients. You may find great anti-inflammatory choices, even if they’re not labeled as such. Also, watch for pro-inflammatory ingredients like added sugar, refined grains, and high-fat dairy products.

  • Meal services may allow for customization, while others have set meals.

  • Most of the services offer vegetarian, gluten-free, and low-calorie options.

  • Some meals require time and preparation while others are single-serve and only need to be heated.

  • Some delivery services are available in limited areas (see the West coast examples below). Check company websites for locations.

  • Promotional discounts and free or low-cost trials are available for many of the services. Check their websites or elsewhere on the Internet.

Anti-inflammatory/Mediterranean Meals

Although there are many more, here are a few examples of home-delivery companies that offer anti-inflammatory and Mediterranean diet meals.

  • The Custom Plate. Anti-inflammatory subscriptions

  • The Good Kitchen. Available through amazon.com and walmart.com

  • Sunbasket. Single-serve and meal kits

  • Urban Remedy. Pick-up at local Whole Foods Market

  • Paleta. Anti-inflammatory and Mediterranean meals delivered daily*

  • Thistle. All gluten-free and dairy-free*

*West coast only

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