Please keep in mind that you don't have to eat  perfectly all the time. Make changes slowly and accept the fact that there may be times when you binge on unhealthy snacks and foods. We try to do our best but we have my weaknesses too. For instance, we love chocolate and occasionally we have a candy bar or ice cream, or a piece of pie. Occasionally we binge on dark chocolate covered almonds and macadamia nuts. So, don't be hard on yourself if you can't follow the recommendations perfectly. Craving for sweet rewards is increased by depressive mood in both animals and humans.

Low inflammation diet, the various medical conditions it can benefit
The ideal diet for protecting against the metabolic problems associated with obesity and metabolic syndrome would be high in fiber rich cereals, fruit, vegetables, fish, and nuts; moderate in wine; and low in meat, sugar, baked goods, white bread, pasta, processed meat foods and trans-fatty acids. For ideas regarding healthy snacks. These dietary choices are likely to reduce your risk for colon polyps which are extra tissue that form along the large intestine. It is possible that a healthy food intake could reduce fibroid pain, and you can learn more about reduction with diet and natural supplements.
   Sugar and salt are damaging the health of Americans by raising cholesterol and blood pressure levels. Fast food health hazards and risks.

Food Choices
Try to have a balance of protein, fat, and carbohydrate. Avoid fast food, extreme and fad diets. Frequent, small meals are preferable to large meals. Try to have more protein during the day, and switch to slightly more complex carbs in the evening. Protein helps with alertness while carbs induce sleep. Limit your intake of simple carbohydrates, choose carbohydrates with low glycemic index. Avoid a lot of smoked foods or cured meats with artificial preservatives since they can increase the risk for stomach cancer.

Protein    
Most people do well including a good amount of protein ehich helps with muscle strength and maintains steady blood sugar levels. If you don't consume enough protein, consider whey protein supplements.

Fish has omega-3 fatty acids that thin the blood, lower blood pressure, improve vision, are good for the heart, reduce inflammation, and have many other benefits. Salmon, halibut and sardines have high concentrations of fish oils specifically EPA and DHA. Use a small grill, such as the Foreman grill, to cook fish within minutes. People who eat several servings of fish each week may lower their risk of heart disease and death, two national studies report.

Salmon goes well with mustard, especially Dijon mustard
Tuna packed in water--add chopped onions, lemon juice and a bit of olive oil
Halibut mixes well with salsa
Choose sardines packed in mustard or tomato sauce
Buy and cook other fish such as catfish, sole, mahi mahi, cod, swordfish, etc. They are great sources of protein.
Chicken, turkey, eggs, lean beef, lamb, tofu, low fat milk, yogurt or cheese are good sources of protein. z

Cheese
Marques del Castillo, raw churra and castellana, sheep's milk

Eating meat at least every two days during middle age may help maintain independent daily activities when older. Japanese elderly often live about 7 years with reduced activities of daily living before they die. Therefore, Dr. Yasuyuki Nakamura, at Kyoto Women's University tried to determine whether food intake influenced elders' declining abilities to independently care for themselves. Dr. Yasuyuki Nakamura evaluated meat, fish, and egg intake, and other lifestyle factors, in 1,042 men and 1,274 women. At the start of the study participants were 47 to 59 years old and independently mobile. Nineteen years later Yasuyuki Nakamura assessed activities of daily living, such as independent feeding, dressing, bathing, and mobility, Eating meat at least twice weekly, compared with less meat consumption, during middle age lessened the risk for impaired physical function. The researchers did not find the same from eating fish or eggs at least once daily, and noted no impact on mortality from any of the three foods.  Gerontology, August 28, 2009.

Beans and legumes benefit
Beans and legumes contain good amounts of protein, lots of fiber, and help lower cholesterol levels. Choices include black beans, chickpea (garbanzo), fava, green, kidney, lima, navy, pinto, soybean, and lentils. A good source of fiber is glucommanan konjac becoming more popular as a way to reduce constipation symptoms.

Nuts and Seeds    
Eat a variety but in small portions, and raw. Good choices include almond, brazil, cashew, hazelnut, macadamia, peanut, pecan, and walnut. Seeds include chia, pumpkin and sunflower seeds.
               
Fruits and fruit juices
Try many different ones. Each fruit has a different set of beneficial plant substances such as carotenoids and flavonoids that have antibacterial, antiinflammatory, antitumor and antioxidant properties. Reduce your fruit intake if you are diabetic. Avoid drinking lots of fruits juices since they contain a large amount of fructose. Fructose can elevate blood sugar and lead to weight gain. Grapes are a great source of polyphenols.
   Wash all fruits before eating to reduce pesticides and contamination by germs. Buy organic when possible. Buy cloudy apple juice rather than clear apple juice.

Orange juice counteracts the proinflammatory effects of a high-fat, high-carbohydrate meal. Dr. Paresh Dandona says a high-fat, high-carbohydrate meal induces inflammation with an increase in endotoxin levels in blood and a parallel increase in the receptor for endotoxin and this change is prevented when orange juice is taken with the meal. Dr. Paresh  Dandona of the University of New York at Buffalo gave participants a 900 Kcal fast-food style high-fat, high-carbohydrate meal including egg and sausage muffins and hash browns. Each group also drank either water, a 300 Kcal glucose/water drink, or 300 Kcal of orange juice (about 3 cups. The water and glucose groups had significant increases in markers of oxidative and inflammatory stress, expression of toll-like receptor 2 and 4, and concentrations of plasma endotoxin. But the orange juice group had none of these changes - and furthermore, the orange juice drinkers had significantly less generation of reactive oxygen species by polymorphonuclear cells compared to the other groups. Orange juice has flavonoids, which suppress reactive oxygen metabolites. The researchers were surprised to find no increase in blood glucose levels at 60 minutes in the orange juice group, particularly because glucose levels were still elevated at that point in the other two groups. Am J Clin Nutr 2010.

Veggies   
Try many different ones. Each vegetable has a different set of beneficial plant substances such as carotenoids and flavonoids that have antibacterial, antiinflammatory, antitumor and antioxidant properties. Buy a new vegetable each week listed below. Wash all vegetables before eating to reduce pesticides. Buy organic when possible.
   Artichoke or the extract, asparagus or Asparagus extract, avocado, beet, broccoli or Broccoli-Sprouts extract, Brussels sprouts, cabbage, carrot or Carotenoids, cauliflower or Calcium-d-glucarate, celery, chard, corn, cucumber, eggplant, endive, Garlic herb, Ginger, kale, lettuce, mushroom, okra, olive, onion, parsley, pepper, radish, scallion, spinach, sprouts, squash, tomato, watercress, yam, yucca, zucchini....
   Reduce your intake of white potatoes since they are mostly carbohydrates. Barley-Grass supplement, Blue-Green-Algae supplement, and Wheat-Grass supplement are healthy additions, along with Chlorella.