The Anti-Inflammation Syndrome Diet Steps *

1. Eat a variety of fresh and whole foods.
2. Eat more fish, especially cold-water fish.
3. Eat lean meats (not corn-fed) from free range chicken and turkey, grass-fed cattle and buffalo,game meats such as duck and ostrich.
4. Eat a lot of vegetables, the more colorful the better.
5. Use spices and herbs to flavor foods, and limit your use of salt and pepper.
6. Use olive oil as your primary cooking oil.
7. Avoid conventional cooking oils such as corn, safflower, sunflower, and soybean oil, as well as vegetable shortening, margarine, and particularly hydrogenated oils.
8. Identify and avoid allergens.
9. Avoid or strictly limit your intake of food products that contain sugars, sucrose or high-fructose corn syrup.
10. Avoid or limit your intake of refined grains.
11. Limit your intake of dairy products.
12. Snack on nuts and seeds.
13. When thirsty, drink water.
14. Whenever possible, buy and eat organically raised foods.
15. To lose weight, reduce both carbohydrates and calories.
    
    * Jack Challen, The Inflammation Syndrome, John Wiley Sons, Inc., 2003, p.62