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It’s 3 p.m. and your work emails are quickly escalating from charming sentences with smiley face emojis to writing the entire email body in the subject line — in all caps. The hunger monster has arrived, loud and proud, and you (and all your coworkers) know it. But what to eat that won’t ruin your whole day?

Need a healthy option from your local grocery store? Check.

Want to batch prep some balanced bites? Check.

Looking for something vegan or high in protein for your unique dietary needs? Double check.

What about something you can share with your toddlers or kids? Mama, we got that covered too.

We’ve compiled over 50 dietitian-approved snacks to help you satisfy those cravings and fuel your busy days. 😄

• Apple and almond butter. What’s not to love about this OG sweet and salty snack? Sweet, juicy apple slices and salty, creamy almond butter not only satisfy practically every craving, but this power combo also delivers fiber, protein, and healthy fats.
• Greek yogurt and berries. With 10 grams of protein per 1/2 cup, Greek yogurt is an ideal snack to keep the hunger beast at bay. And when paired with a handful of fiber-rich berries for natural sweetness, you know you’ll be good until lunch.
• Hummus and pita. Hummus is a classic snack for a reason — it’s got fiber, protein, and good fats, not to mention it’s plant based and naturally gluten free. Pair it up with some veggies or pita for a solid morning or afternoon nosh.
• Chia pudding. For you sweet tooth snackers, chia pudding is a nutritious way to prep for a busy day while still bringing those dessert vibes. Just mix 3 tablespoons of chia seeds with 1 cup of the milk of your choice and let it sit in the fridge overnight. Then sweeten or season to taste, and dive in.
• Hard-boiled eggs. With 7 grams of powerful protein in a perfect portable shell, hard-boiled eggs are a satisfying classic that’ll keep you full and focused.
• Edamame. Edamame shouldn’t just be for sushi night. It’s packed with plant based protein, and preparing it is as easy as running a little warm water over frozen pods.
• Yogurt and fruit smoothie. Smoothies don’t have to be complicated. We suggest including a source of protein (yogurt, cottage cheese, or protein powder), a serving of fruit (banana, berries, peaches), a handful of greens (baby spinach works well), and the healthy fat of your choice (nut butter, avocado, hemp hearts or chia). Blend until smooth and get sipping.
• Avocado toast. Who doesn’t like the satiating combination of whole-grain toast with healthy fat-rich avo? Top it off with a poached egg to turn snack time into a hearty meal!
• Celery, peanut butter, and raisins. Remember ants on a log? Bring it back to basics with this crunchy, savory, sweet snack loaded with the satisfying combination of fiber, protein, and fat.
• High fiber crackers and cheese. Whether you’re a hard cheddar fan or into something creamy and spreadable like chèvre, pairing the staying power of calcium-rich cheese with a high fiber crunchy cracker can help kill that afternoon energy dip STAT.

• Whisps. Cheese lovers, rejoice! You can get your cheese fix with just 1 gram of carbs per serving, and 10 to 12 grams of protein in a crispy crunchy bite.
• Epic Provisions Baked Pork Rinds. While most pork rind products are loaded with sodium and fat from the fryer, these bad boys are light, low carb (0 grams!), and deliver 11 grams of protein per serving.
• Keto Pepperoni Pizza Bagel Bites. Hello, the 90s are calling and they want you to smash some bagel bites! While we can’t promise you won’t burn your mouth, we can promise this version is low in carbs, crazy delicious, and hella nostalgic.
• Cauliflower hummus. Craving the savory goodness of hummus without the carbs from beans? We got you. This cauliflower dip is loaded with rich sesame flavor and pairs perfectly with crunchy low carb veggies.
• Notty Foods Peppermint Bark. Chocolate that’s low carb? What is this sorcery?! This high protein chocolate bark tastes like a handful of Andes chocolates but has no added sugar and 11 grams of protein per serving.

• Skotidakis Tzatziki dip and veggies. Made with non-fat Greek yogurt and packed with fresh cucumber and garlic, this 50 calorie per serving dip is a tasty way to sneak in your 5 to 10 servings of daily veg.
• Two-ingredient strawberry popcorn. Popcorn is not only super fun to eat, but is a surprisingly low calorie snack, with just 30 calories per popped cup! Add a little sprinkling of freeze-dried berries and you’ve got a naturally sweet and colorful treat without the need for added sugar or salt.
• Annie Chun’s organic seaweed snacks. Craving something savory and crunchy without the calories? These crispy roasted seaweed sheets have just 30 calories per pack and are a tasty alternative to chips.
• Baked kale chips. We love chips, but hate the preservatives, fat, and sodium in every bite. These oil-free kale chips are seasoned with nutritional yeast, lemon, and cayenne — plus they offer a wicked crunch for those days where you know you can’t eat just one.
• Shrimp cocktail. Raw bar doesn’t have to be saved for weddings or cocktail parties. One medium shrimp has just 7 calories, while a teaspoon of cocktail sauce has only 5, meaning you can have a dozen with tangy dip for under 100 calories!

• KIND Simple Crunch Bar. If you’re craving crunch on the run, this is the bar for you. While a lot of bars are packed with a laundry list of ingredients, this two-pack bar contains just 8 simple ingredients, including 100 percent whole-grain oats and nut butter.
• Biena Chickpea Snacks. For 140 calories per package with 6 grams each of fiber and plant based protein, you’ll make sure every bag, desk, and locker in your life is fully stocked with this convenient snack.
• Peanut butter chocolate protein balls. While most energy balls are nothing more than high carb dates and a little nut butter, we like that these ones are actually low in sugar, vegan, gluten free, and keto friendly. Plus, they taste like a peanut butter cup (#Yaaas).
• Prana Organic Maca Power chocolate bark. Need your chocolate fix in a hurry? We got you covered with this superfood loaded dark bark. Made with whole grains, almonds, and a sprinkle of maca (did we mention you get 4 grams of protein per serving?) it’s the perfect way to crush those afternoon cravings on the go.
• 88 Acres unsweetened watermelon seed butter pouch with whole-grain crackers. We didn’t even know you should eat watermelon seeds, let alone that they make a delicious butter! We love this protein-rich seed butter smeared on whole-grain crackers (or squirted right into your mouth), and the single-serve pouches make them so easy for transport.

• Cottage cheese with sour cherries. A powerful bedtime duo, the casein in the cottage cheese slowly digests to keep you full all night long, while research suggests that sour cherries may ease symptoms for people with insomnia.
• Cherry banana almond baked oatmeal. Oatmeal doesn’t have to be saved for breakfast! The combination of whole grains, magnesium rich banana, and melatonin packed almonds all have been shown to help improve sleep.
• Kiwi yogurt parfait. Like cottage cheese, yogurt is a great source of protein to keep you from tiptoeing down to the pantry for a midnight nosh. Meanwhile, research suggests that kiwi may help improve total sleep time and sleep efficiency.
• Hope Foods chocolate cashew and almond dip with banana. For you chocoholics, you’re gonna to need to get on this plant based dip that has only 4 grams of sugar per serving. Paired with a little sliced banana, it’s the ultimate chocolatey nightcap.
• Lesser Evil “No Cheese” Cheesiness Popcorn. For nights you’re actually going to Netflix and chill, this organic plant based cheesy popcorn is a perfect stand-in for traditional microwave popcorn. And with 4 grams of fiber, 2 grams of protein, and just 110 calories per serving, it’s a super satisfying late night snack.
• Seapoint Farms dry roasted edamame. Chip fans, you’re going to love the epic crunch factor of these dry roasted edamame. With a minimal ingredient list and 13 grams of protein per serving, they may become your new go-to bedtime snack.

• Trader Joe’s Tomato and Basil Hummus with baby carrots and celery. Hummus that makes celery taste like pizza but only has 35 calories per 2 tablespoons? Yes please! 🙋‍♀️🙋‍♂️
• Trader Joes Banana Almond Butter Protein Smoothie. Love that sweet and salty combo of a banana smeared with nut butter, but need something super portable for a post workout nosh? This drinkable snack packs a solid 14 grams of protein and 5 grams of fiber in each 320 calorie bottle.
• 365 Striders Snack trail mix. While most trail mixes are loaded with added sugar and salt, this version from Whole Foods provides a satisfying combination of nuts and sweet raisins without any additives.
• 365 Greek Yogurt Strawberry Frozen Bars. Sometimes you need a lil’ something sweet to finish off the day. This 80 calorie Froyo bar is sweet, creamy, and packs an impressive 4 grams of protein thanks to the addition of real low fat Greek yogurt.
• Kirkland Signature protein bars. With 15 grams of fiber, 21 grams of protein, and only 3 to 4 grams of net carbs per 190 calories, these gluten free bars are a perfect post-workout snack!

• Made Good Granola Minis. Organic, gluten free, allergen free, and packed with one serving of vegetables per pack, these crunchy sweet snacks are a school-safe fave.
• Chocolate dipped banana roll ups. With a high fiber cereal for crunch, some natural nut butter for healthy fats and protein, and a little chocolate to sweeten the deal, these roll up pops are a perfect healthy after school snack.
• Bitsy Cheddar Chia Smart Crackers. Made in a nut-free facility and with the goodness of real veggies and heart-healthy chia seeds, these organic non-GMO snacks give you that “junk food” vibe without the junk.
• Mini broccoli and cheese egg muffins. Packed with iron, protein and some stealthy veggies, these bite sized savory muffins are perfect for active kids on the go.
• Munk Pack Maple Pear Quinoa Oatmeal Fruit Squeeze Packs. Parents love the convenience (and clean up) from squeeze pouches, and we love that these ones are packed with fiber, plant based protein, real fruit and omega-3 fatty acids! They’re like overnight oats, without the prep (#MomWin)!
• Carrot oat bars. These carrot oat bars are super easy to make in a food processor and can be made ahead of time to enjoy all week long! They’re also full of fiber and veggies and low in added sugar, but they totally taste like dessert!

• Gluten free vegan protein bars. These no-bake bars are gluten free, vegan, and hella tasty, made from a combination of nut butter, maple syrup, flaxseed, oats, and protein powder.
• Peanut sriracha hummus. Add a little kick to your hummus game with this savory and spicy peanut sriracha dip that packs a satisfying combination of protein, fiber, and good fats.
• Protein brownies. With just five ingredient and less than 100 calories and 8 grams of protein per brownie, these little cuties can be baked, frozen, and pulled out for those days you really need a chocolate hit.
• Peanut butter cup quinoa energy bites. These easy energy balls are perfect to beat the mid-morning blues, plus they only have five ingredients (one of which being delish chocolate chips).
• Chocolate protein popcorn. We love popcorn, we love chocolate, and we definitely love protein, so this batch-prepped snack is a dream snack morning, noon, or night.

• Wholly Guacamole 100 Calorie Mini Cup and veggies. Vegan, paleo, and keto-friendly, we all love guac but we hate dealing with tricky avocados. Problem solved! These 100 calorie cups have no preservatives, are made with real hand-scooped Hass avos, and we don’t have to wait for the perfect moment of ripeness to dive in.
• Spicy TUNO with Sriracha on whole-grain crackers. This non-GMO, gluten free fish alternative has the flaky texture of real tuna plus all of its protein and omega-3 rich benefits, but packed into a more sustainable plant based product. Pile it onto your go-to cracker for a satisfying afternoon snack.
• Chocolate hazelnut granola bars. Healthy bars that taste like Nutella? It’s a vegan miracle! Loaded with fiber from whole grains, natural sweetness from ripe banana and dates, and healthy fats from the hazelnuts, hemp hearts, and almond butter, these bars are a must.
• Munk Pack protein cookie. Peanut butter chocolate chip cookies with 18 grams of plant based protein? Sign us up! These babies are conveniently packaged so they’re easy to throw in your bag and contain no gluten, soy, dairy, egg, GMOs, or sugar alcohols.
• Spicy watermelon fries. Sweet and spicy and bursting with hydration, consider this the love child of your favorite fruit (watermelon) and favorite food group (fries). You’re welcome.

• Litehouse Greek yogurt smoothie. These single serving smoothies pack 13 grams of powerful protein per bottle and are made without any artificial dyes or preservatives. They’ve got five different fruity combinations to try, but right now we’re really digging the Raspberry Passion.
• SimplyProtein chips. Available in three swoon-worthy flavors (we’re kinda obsessed with the Spicy Chili), each bag packs 15 grams of protein and only one gram of sugar. Crunch on, snack lovers!
• Moon cheese. Crunchy high protein cheese? Get in my mouth! These crispy little balls are packed with savory flavor and 11 grams of protein per serving.
• Bada Bean Bada Boom broad beans. With 7 grams of protein, and 6 grams of fiber in each single serving 100-calorie pack, these are addictively crunchy and a perfectly balanced snack. We’re partial to the new Sweet Onion & Mustard, but they have a dozen tasty options to try.
• Stryve Foods Original Beef Biltong. While a lot of jerky products are packed with added sugar and preservatives, Stryve Foods has 0 grams of sugar, 16 grams of protein and only five ingredients.
• 2 Ingredient Protein Nice Cream. Yep, you read that right. If you puree together cottage cheese and your favorite frozen fruit, you end up with a creamy dreamy high protein Froyo without any added sugar.

Now, go forth and snack!

There’s a reason why, as a kid, you couldn’t leave the dinner table until after you finished all the healthy green stuff on your plate. Fruits and veggies are just plain good for you and have some pretty powerful effects on your health.

Research shows us that diet can be linked to illnesses like heart disease and the big C. Globally, cancer is the second leading cause of death and that is often because we eat junk and aren’t exercising enough (tell us what we don’t already know, science).

So, we all know we’re supposed to eat our fruits and veggies, but life is short and those Taco Tuesday margs are calling. Put down the marg pitcher and the barbacoa taco for a second, Susan; it’s time to start eating these 15 foods that can help you kick cancer’s butt.

Part of the cruciferous vegetable family, broccoli offers a bunch of cancer-fighting benefits with folate, fiber, magnesium, beta carotene, and potassium.

According to a 2017 study, people who eat cruciferous vegetables like broccoli are found to have a lower risk of bladder cancer due to isothiocyanates that have anti-carcinogenic powers and can reduce bladder cancer cells.

Another lab study also found the sulforaphane in broccoli and broccoli sprouts decreased the cancer stem cell markers in 65 to 80 percent of human breast cancer cells.

This fruit offers a ton of fiber, vitamin C, and antioxidants. A 2010 study found that eating at least one apple per day reduced the risk of colorectal cancer by 50 percent.

Researchers believe this is due to the antioxidant-rich flavonoids and polyphenols in apples, which have been shown to prevent cancer onset and cell proliferation (what can increase tumors).

Additionally, another study that tracked the diets of 6,048 Danish participants for 23 years found that those who regularly ate foods high in flavonoids were less likely to die from heart disease or cancer.

Blueberries provide vitamins C and K, manganese, and fiber. Plus, blueberries are an antioxidant powerhouse.

The reason for the high amounts of antioxidants in blueberries? This fruit contains phytochemicals including flavonoids and resveratrol. Research conducted in 2012, found that resveratrol and flavonoids offer antioxidant and anti-inflammatory properties.

For blueberries specifically, a lab test of cervical cancer cells found radiation therapy reduced cancer cells by 20 percent, while blueberry extract reduced cancer cells by 25 percent. Cervical cancer cells fell by 70 percent when combining the two treatments.

Flaxseed has a bunch of good nutrients like magnesium, manganese, thiamin, protein, and lots of fiber. Flaxseed also offers healthy omega-3 fatty acids and vitamin E. You can take flaxseed as an oil or put the seeds in yogurts, breads, and smoothies.

A recent lab study found that flaxseed oil prevented the growth of cultured malignant breast cancer cells, cervical cancer cells, leukemia cells, and melanoma cells.

Carrots are super high in vitamin A (about one large carrot or 12-ish baby carrots is 200 percent of your daily value) and also offer a good amount of fiber, carotenoids, and vitamin K.

Carrots get vitamin A via beta-carotene and alpha-carotene, which can neutralize free radicals to prevent cell proliferation — aka destroy cancerous cells and create new blood vessels.

Studies have shown a link between consuming carrots and breast cancer and prostate cancer risk. A systematic literature search of papers published in 2013 found that carrots decreased the risk of prostate cancer.

Additionally, a 2018 meta-analysis found that high carrot intake was associated with a 21 percent decreased the risk of breast cancer.

Bonus points if you eat purple, red, or yellow carrots that have additional flavonoids or carotenoids.

Cherries are also very high in antioxidants and offer vitamin C and potassium. Tart and sweet cherries contain phytochemicals that give it antioxidant power, with tart cherries having even more. Tart cherries also offer vitamin A.

In a review of 29 studies, researchers found the majority of participants showed that eating cherries decreased markers for oxidative stress, inflammation, and blood pressure.

Another lab study found the anthocyanins and cyanidin in tart cherries could reduce the risk of colon cancer.

Maybe you should get anchovies on your pizza after all. The omega-3s found in fatty fish like salmon, mackerel, and anchovies have cancer-fighting benefits.

A 2018 study on mice exposed to omega-3s found that marine-based omega-3s are eight times more effective at stopping breast tumors from developing compared to flaxseed and other oils.

The same study showed that omega-3s from fish decreased the tumor size by 60 to 70 percent and decreased the number of tumors by 30 percent.

As for us humans, another study that documented the diets of 61,433 Swedish women ages 40 to 76 years old for about 15 years, found that women who ate one or more servings of fatty fish per week decreased their risk of renal cell carcinoma by 44 percent. Researchers checked in 10 years later and found the risk lowered to 74 percent.

The good news is you’re probably already consuming more than enough of this “food”! Coffee has health benefits such as riboflavin and a high concentration of antioxidants.

Want more good news? Toasting coffee beans ups the antioxidant potency even more.

One study found that four cups of joe per day could be associated with a 20 percent reduced endometrial cancer risk and with a 24 percent reduced postmenopausal cancer risk.

Beans, beans, the magical fruit, the more you eat, the more you fight cancer. It doesn’t have the same ring to it, but you get the idea.

Legumes include beans like kidney beans, black beans, red lentils, and yellow split peas. To get the most cancer-fighting benefits, start with legumes in their dry form, which offer a ton of fiber, protein, and folate.

A review of legume intake studies indicates that countries who eat a diet rich in legumes have lower numbers of colorectal cancer and other studies showed that legumes offer chemopreventive mechanisms against colon cancer.

Another review found 13 epidemiologic studies showing that higher dietary isoflavone levels from soy products and legumes was associated with a reduced risk of endometrial cancer.

Most nuts offer cancer-fighting benefits, but walnuts take the prize. Walnuts offer essential fatty acids, as well as vitamin E and polyphenols.

Walnuts are one of the best sources for polyphenols and offer antioxidant and anti-inflammatory benefits that could fight cancer, cardiovascular and neurodegenerative diseases.

Tomatoes are packed full of vitamin C, vitamin A (from beta-carotene), and potassium. The fruit masquerading as a vegetable also offers the heart-healthy antioxidant and carotenoid, lycopene.

A 2018 study of Korean men and women found that participants who consumed a higher amount of lycopene from tomatoes and ketchup had a lower stomach cancer risk.

Additionally, a lab study showed tomatoes can have positive effects on skin cancer by lessening UV light damage and tumor risk.

Keep Nosferatu and cancer out with garlic. What hurts your breath is great for your bod.

The major cancer-fighting properties of garlic include the antibiotic and antifungal compound allicin, flavonoids (a returning cancer prevention nutrient), as well as selenium and allyl sulfides, which both help stop or repair damage to DNA caused by cancer cells.

Meta-analysis studies, including one from the World Cancer Research Fund/American Institute for Cancer Research, showed consumption of large amounts of allium vegetables — which includes garlic — reduced the risk of stomach cancer.

The study found further evidence that garlic and other allium veggies could help prevent stomach, colorectal, and to some extent esophageal cancers.

Citrus fruits, in general, are super healthy and have great anti-cancer benefits. Seventeen studies found that participants who had a higher citrus fruit intake showed a 50 percent less risk of developing oral cavity and pharyngeal cancer.

Grapefruit specifically often gets a bad rep because of its sour taste, but this ruby-red fruit is a great addition to your cancer-fighting food arsenal.

Grapefruit has tons of vitamin C, fiber, good-for-you phytochemicals, flavonoids, and carotenoids like beta-carotene and lycopene.

According to an American Institute for Cancer Research and World Cancer Research Fund study, the Vitamin C and phytochemical makeup of grapefruits offer different ways for the body to reduce a person’s risk of cancer.

There’s so much more to cranberries than chugging cranberry juice for a pesky UTI. Cranberries have a bunch of good stuff like vitamin C, fiber, flavonoids, ursolic acid, benzoic acid, and hydroxycinnamic acid.

Cranberries can also help prostate health. One study gave 64 prostate cancer patients either cranberry fruit powder or a placebo and found the cranberry group’s serum prostate specific antigen (a protein that can indicate prostate cancer if too high) decreased by 22.5 percent.

The last cruciferous veggie on our list, red cabbage is a great addition to your plate. Red cabbage offers anthocyanins as well as polyphenols.

Red cabbage is shown to have the highest antioxidant content of cabbage, and all cabbage offers antioxidant and anti-inflammatory properties that could prevent diseases associated with oxidative stress (caused by imbalanced free radicals and antioxidants) like cancer.

While there are tons of studies that link certain foods and decreased cancer risk, there isn’t enough evidence that just eating these foods will prevent cancer.

First off, data isn’t perfect. A lot of cancer-fighting food studies use epidemiology, which is where researchers study existing data and the causal links between disease and populations.

Additionally, many studies are in a controlled lab setting. That means a lot of lab testing on mice (think Pinky and the Brain without the whole taking over the world thing). Many studies also look at a nutrient’s effect on cancer cells, not the food itself.

What we do know about diet and basic health is that your diet is definitely linked to disease, and therefore cancer.

A study of systematic data collected in 2013, found that an estimated 5.6 to 7.8 million premature deaths around the world may be responsible for people eating less than 500 to 800 grams of fruits and veggies per day.

According to the American Institute of Cancer Research, having overweight can increase your risk of getting 12 different kinds of cancer.

Eating a healthy diet is huge for your overall health and the American Institute for Cancer Research also outlines seven nutrients for optimum health that can be found in the 15 foods we suggested above.

So load up your plate with healthy, whole foods. About 2/3 of your plate should be plant foods and try to “eat the rainbow,” as health gurus would say.

Inflammation isn’t always a bad thing. In fact, the natural process of inflammation helps your body heal and protect itself.

But chronic inflammation? Not as cool, especially if it accumulates. Fortunately, what you eat can be one of the most powerful ways to curb inflammation and the symptoms it causes.

A 2018 study found that people who followed an anti-inflammatory diet were less likely to die from heart disease or cancer, even if they were smokers.

The researchers in the study separated foods with anti-inflammatory and inflammatory potential into 16 food groups. They counted the food group as anti-inflammatory only when participants met the cutoff criteria (serving size).

Here’s what they considered, per day:

*This study was done in Sweden, where breakfast cereal is drastically different from in the United States. Swedish breakfast cereal, also known as muesli, is a dry, unsweetened oatmeal-based dish with dried fruits and nuts.

How would a diet like this look in action? Here’s one day of anti-inflammatory foods:

Today’s goal: a berry good breakfast. Include berries — such as raspberries, strawberries, blueberries, and blackberries — in your morning meal.

Berries are bountiful in anthocyanins, a type of antioxidant that has powerful anti-inflammatory effects. In fact, berries have some of the highest antioxidant levels according to ORAC, or oxygen radical absorptive capacity (say that five times fast).

Studies show that blueberries increase NK (natural killer) cell counts and reduce inflammation and strawberries lower inflammation markers related to heart disease.

Try: Whip up a quick berry-flax smoothie with frozen berries or add fresh berries to yogurt, granola, or oatmeal.

Hello, snack break. Let’s get tropical.

Bromelain is a protein-digesting enzyme that reduces pain, swelling, and inflammation — and pineapple is the only major dietary source of it.

Pineapple may be beneficial in reducing inflammation associated with joint disorders (like arthritis) and inflammatory bowel disease. It can also help reduce swelling and bruising related to injuries.

Try: Cut up pineapple and store in glass containers for easy on-the-go snacking. To maximize flavor and freshness, store cut pineapple in pineapple juice.

Goodbye, CRP and IL-6. No, those aren’t new “Star Wars” droids — CRP and IL-6 are inflammatory markers. And the Mediterranean diet has been shown to significantly reduce them.

For lunch, take inspiration from the Mediterranean and make a salad stacked high with leafy greens, veggies, some nuts, and healthy fats such as avocado.

Be sure to top that salad with tomatoes, too, since they’re rich in the inflammation-fighting antioxidant lycopene. And when it comes to the dressing, make sure it includes extra-virgin olive oil.

Try: Make one of these killer Mediterranean diet lunch recipes, guaranteed to prevent any #SadDeskLunch situation.

Sounds delicious already, right?

Fatty fish, like salmon or sardines, contain the highest levels of omega-3 fatty acids. Your body turns these fatty acids into compounds (resolvins and protectins, to be specific) that have powerful anti-inflammatory benefits.

If you’re vegan, swap salmon for tofu.

Bonus points for including whole grains at dinner.

Try: Dig into this teriyaki salmon quinoa bowl with broccoli (another anti-inflammatory contender).

Turmeric and ginger make one awesome inflammation-fighting team.

Curcumin, the main active ingredient in turmeric, is a potent anti-inflammatory compound. Research suggests it’s effective even in low doses for people without diagnosed health conditions.

If you decide to end the night with some turmeric goodness, pair it with ginger for a double dose of anti-inflammatory benefits. And add a sprinkling of black pepper, which significantly increases your body’s absorption of turmeric.

Try: A ginger-y turmeric tea before bed or a no-bake superfood sweet treat.

• refined carbs
• pastries and sweets
• fried foods
• sodas and sugary drinks
• margarine
• red meat
• processed meat
• excessive alcohol

And if you’re looking for anti-inflammatory diet info for a specific health condition, we’ve got you. Check out our tips on what to eat if you have psoriasis, diabetes, or eczema.

Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Visit her at her blog or on Instagram.