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Wednesday, July 11, 2012

Clean Eating: Week 4

Just got back form the nutritionist.  Have a few goals set that should be manageable:
  • must keep a DAILY food log
  • 2 small sodas a week and 1 medium soda a week
  • no more sweet teas:-/  only unsweet tea sweetened with stevia
  • need to create meals based on the whole food plate model
  • walk at least 5000 steps daily (ultimate goal is 10,000).
So, what is the whole food plate model?

Well, it's based on 3 important components: quality, quantity, and balance.  By balance, it just means that you are eating from 3 different food groups per meal.  Here are the food group categories: protein sources, healthy fats, carbs, and veggies.

Note: You may only eat 1 carb serving per meal.

High Quality Examples From Each Food Group...

Protein Sources
  • lean beef
  • bison
  • chicken
  • turkey
  • fish
  • low fat cheese
  • low fat cottage cheese
  • cage free eggs
Healthy Fats
  • olive oil
  • flax seed oil
  • coconut oil
  • grapeseed oil
  • nuts
  • nut butter
  • olive oil based dressings
  • hummus
  • avocado
  • olives
  • fresh or frozen fruit
  • 1% or 2% milk
  • greek yogurt
  • whole wheat products
  • brown rice
  • quinoa
  • barley
  • oatmeal
  • beans
  • lentils
  • sweet potatoes
  • winter squash
  • peas
Note: Minimize the use of potatoes, enriched flour and corn.

  • asparagus
  • artichokes
  • beets
  • broccoli
  • green beans
  • brussel sprouts
  • celery
  • gardencress
  • cabbage
  • eggplant
  • cucumber
  • green onion
  • carrots
  • okra
  • cauliflower
  • mushrooms
  • leeks
  • kohlrabi
  • kale
  • collard greens
  • mustard greens
  • lettuce (variety)
  • onions
  • tomatoes
  • pea pods
  • peppers
  • radishes
  • sauerkraut
  • turnips
  • spinach
  • summer squash
  • zucchini
  • watercress
Note: Try to eat half your daily vegetables raw.

Eating the food will not be near as hard as coming up with yummy ways to cook the food.  Hopefully, I come across some good recipes that I can share with you in the near future.

Happy clean eating everyone.

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Thank you for visiting Natural Simplicity. I hope I have helped you on your journey to getting back to the basics.
One Pink Fish


*All remedies mentioned on Natural Simplicity have been found on the web or in books as I learn to heal my family in a more natural manner.

* Always remember to consult a health care professional before trying any form of alternative medicine.