Eating Clean. The Real Diet.
A client needed a simple way of understanding what to eat and how to create a diet. Carbs, proteins and fats is a lot to juggle! I hope this helps!
A diet is just eating the RIGHT kinds of carbs, proteins and fats!
CARBOHYDRATES – not all carbs are bad! Stick to low GI (glycemic index) carbs
• For example: vegetables, beans, oatmeal, whole grain breads, lowfat milk, quinoa, brown rice, raw fruits (instead of fruit juices) are all GOOD carbs. Quinoa is one of the few foods that is sufficient in ALL NINE amino acids (great for your brain) and is also high in fiber AND protein!
PROTEINS – proteins are essential to your diet and can be found in many different kinds of foods!
• For Example: LEAN meats (like turkey or chicken), fish, lowfat dairy products like cottage cheese and yogurt, whey protein, eggs, pumpkin seeds, edamame, and nuts (like almonds, pistachios, and cashews), and beans
FATS – the goal is to minimize saturated fats and maximize monounsaturated & polyunsaturated fats. Avoid ALL “trans fatty acids”
• For Example: avocados, nuts, cheese, dark chocolate, chia seeds, coconuts and coconut oil, olive oil, fish oils, flaxseed oil are all GOOD sources of fats
Don’t forget about fruit! Fruits can be packed with sugar, but come with a lot of nutritional benefits. For example, a cup of pomegranate will load you with 7 grams of fiber, eating an apple in the morning gives you as much energy as a coffee and actually works like a toothbrush rather than a toothstainer! Eating banana’s will also give you a boost of energy AND potassium!
What Should I Drink?
DRINK: black tea, green tea, white tea, oolong tea, ginger tea, hibiscus tea, chamomile tea. Water is an all time favorite good for hydration and brain power (your body is 70% water)!
AVOID DRINKING: detox teas, comfrey tea, teas that have steeped too long, and “lemon flavored” tea (but FRESH lemon is fine), soda, and sugary juice drinks – there’s minimal to no nutritional value in these types of drinks and are PACKED with sugar.
Avoid eating processed and prepacked foods but EAT ALL THE VEGGIES YOU WANT!