Patient Education Library
Designed for both clinicians and the general public, these handouts provide practical, evidence-informed guidance that blends conventional medicine with complementary strategies. Within each handout you have the option to share or download a PDF.
Choosing Healthy Proteins
PROTEIN RECOMMENDATIONS FROM DR. WEIL’S ANTI-INFLAMMATION DIET
Protein requirements vary based on age, weight, sex, pregnancy status and amount of exercise. Certain disease states also influence protein needs.
Calculate how much protein you need: Protein Calculator
Dietary protein should be derived mainly from plant foods (legumes and some grains), fish, wild game, eggs, natural cheese and yogurt (ideally from grass-fed animals), and nuts. Avoid or minimize the consumption of red and processed meats.
Eat more vegetable protein, especially from beans in general and soybeans in particular, nuts and whole grains. Become familiar with the range of whole-soy foods available and find ones you like.
INSTEAD OF THIS |
CHOOSE THIS |
|---|---|
| Grain-Fed Beef | Grass-Fed Beef |
| Regular Farm Raised Chicken | Organic Chicken |
| Farmed Salmon | Wild Salmon |
| Tuna Fish, Fish Sticks, and Popcorn Shrimp | Anchovies |
| Egg Substitutes and/or Regular Eggs | Eggs From Organically Fed, Free-Range Chickens |
| Regular “Flavored” Yogurt | Organic, Plain, Greek Yogurt from Grass-Fed Animals |
| Highly Processed “Mock Meats” | Tempeh/Non-Gmo Tofu |
| Plain White Rice | Quinoa |
| Instant Oats | Whole or Steel Cut Oats |
| Peanut Butter | Almond Butter |
Disclaimer: Information provided is for general informational purposes only and is not a substitute for professional medical advice, nor does it establish a doctor-patient relationship. Always seek the advice of your qualified health provider. We assume no responsibility for errors or omissions in the content.
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