This is part of the information I teach in the “Science Lab” seminars that we offer free when you purchase things that support our site (it’s mostly stuff you would buy anyway). Click the link and it will give you more details.
The first thing I want to say is that I am a big believer in whole foods that reduce systemic inflammation. Some of these foods, however, will not do that for every individual, and I typically recommend people seriously consider getting a food allergy test done from a doctor.
I am going to start with meats and eggs because that is the easiest, I will be adding to this periodically so if you do not see something simply ask in the comments and I will either let you know why it is not on the list or add it.
Wild caught fish (high in Omega 3′s), Cold water fish is higher in O3′s
Grass Fed Beef (nutrient profile of grass fed is better than grain fed so don’t avoid fatty cuts, do not just eat any beef, if Grass Fed is not available opt for as lean as possible)(Also great as an energy dense option for those struggling to eat enough to support their performance, 85/15 Grass Fed Ground Beef is a PR powerhouse).
Lean cuts of meat (simply lower in fat so inherently not high in Omega 6′s)
Eggs preferrably with Omega 3′s
Simple rule is the darker the better in terms of vitamins and nutrient density, do I really need to say you should have more vegetables than fruits by volume?
Seafood-(Cold Water Fish)
Berries, the darker the better
Pineapple (contains an enzyme Bromelain with excellent healing properties)
Papaya (great for processing protein for muscle development)
Blueberries (anti-oxidants to the max)
Coconut (technically can be a nut and seed too)
Bananas (not very nutrient dense and highish in calories, ripe bananas are great for carb nights)(great energy dense fruit with starch)
Cruciferous Vegetables (http://en.wikipedia.org/wiki/Cruciferous_vegetables)(Brussel Sprouts, Broccoli, Cauliflower and Kale, just to name a few, these are the anti-inflammatory all stars, if you just ate these you would be doing quite well for yourself)
Kale (go to vegetable for salads, lettuce is for wimps)
Spring Onions (mostly green)
Spinach (does it need to be said that Spinach should be a staple food)
Sweet Potatoes (great starchy carb for post workout carb refeeds)(excellent option as an addition for those eating too little)
Bell Pepper (all colors)
Squash (another good starchy refeed option for athletic types, )
Chestnuts (great starchy carb for post workout carb refeeds, kabocha squash gets high marks)
Fats and Oils (all are great for energy dense option)
Clarified Butter or Ghee
Coconut Oil (great for cooking, remains stable at high temperatures)
Coconut Milk (sauces are phenomenal, use this to make curries)
Extra Virgin Olive Oil (great for dressings not great for cooking at high temperatures as it loses some of the nutrition value)
Avocado Oil (also a good high temperature option)
Grape Seed Oil
Nuts (be careful with nuts, they are calorically dense and often very processed)
Hazelnuts and Filberts
These are OK but just don’t eat a ton
Seeds (limit these as well)
Cocoa (I love as raw nibs with fruits for desserts in the evenings)