When we talk about eating "anti-inflammatory" we are not talking about one food, but a pattern. And conveniently, that pattern is almost identical to the Mediterranean diet: vegetables, good fats, fish, legumes and little ultra-processed food. You do not need to buy anything strange or expensive; you need to change the base of the plate.
What adds and what subtracts
| Add (more) | Cut (less) |
|---|---|
| Varied vegetables and fruit | Ultra-processed food |
| Oily fish (omega-3) | Added sugar and soft drinks |
| Extra-virgin olive oil | Processed meats (cold cuts) |
| Legumes and nuts | Excess alcohol |
| Whole grains, spices | Excess fried food and trans fats |
How to build an anti-inflammatory plate
- 1
Half the plate: vegetables and fruit
The more colour and variety, the better. They provide fibre and polyphenols, the compounds linked to lower inflammation.
- 2
Quality protein
Prioritise oily fish (salmon, sardine, mackerel) several times a week; also legumes, eggs and poultry. Moderate cold cuts.
- 3
Fat: extra-virgin olive oil
As your main fat, for cooking and dressing. Add nuts and avocado; reduce fried food and trans fats.
- 4
Whole-grain carbs
Whole grains and tubers instead of refined ones and sugar. Fibre feeds a more anti-inflammatory microbiome.
- 5
The rest counts too
Sleeping well, moving daily and managing stress reduce inflammation as much as food. It is not just the plate.
In short: eating anti-inflammatory is not buying expensive powders, it is eating real Mediterranean-style food consistently, cutting ultra-processed food, sugar and alcohol. Keep the basics (sleep, movement, stress) and leave the "miracle superfoods" to those who want to overspend. Use Renzy to see the real balance of your meals and build that pattern without obsessing.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
