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

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? 

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?

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?

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?

• 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?

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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