A MENU OF CLEAN, HEALTHY FOODS
In a previous article, I mentioned that eating “clean” is healthy and can help you lose weight. But what foods are “clean” and how can you incorporate them in your daily eating?
Breakfast
There’s nothing like starting the day with a fresh cup of hot coffee. And while it does contain caffeine, studies indicate that in moderation coffee will do you no harm, unless of course you have a medical condition that prevents you otherwise. If caffeine is an issue for you, try decaffeinated coffee or tea but look for the ones that are decaffeinated naturally, they use a natural process instead of a chemical one.
Eggs are also a good choice but try using one yolk to two whites, this will cut down on the amount of fat and cholesterol ingested but you’ll still get the nutritional benefits of the yolk. Try them plain, scrambled, or add vegetables to create a fiber-packed omelet.
Fruit is an excellent way to start the day, it will boost your metabolism and kick start your intestinal system. Stick with fresh fruit: citrus, melons, berries, apples, pears, etc. For added calcium and protein, add a dollop of fat free yogurt to your fresh fruit. Add a banana and some ice and you have an instant smoothie that’s filling, nutritious, and delicious but won’t leave you feeling sluggish.
Most cold cereals are overly processed and high in sugar. A good alternative is oatmeal but be sure to choose whole oats, not the instant kind. The instant oatmeal on the market is full of sugar and artificial flavors plus, because it’s instant it’s overly processed and already broken down so your body doesn’t have to work to digest it. The absolute best choice when choosing oatmeal is a steel-cut variety, it has the least amount of processing and your body will work to digest it. Personally, this is my favorite variety because of its chewy texture. Try using this oatmeal as a base for homemade granola, eat it plain or sprinkle some on yogurt.
Stay away from white toast or toast made with processed flour. There is a small section at the end of the bread isle or in the deli section that contains a type of “grain” bread. It is very dense, dark, and you can see the grains in it. There are a few different varieties of this grain bread and different stores will carry a different selection. It’s usually in a clear plastic wrapping and usually square shaped or loaf shaped. Be cautious about breads labeled “wheat, multi-grain, oatmeal,” etc. Often times these breads are made with white flour or processed wheat flour. You’ll notice too that the list of ingredients goes on and on with added fat, sugar, and preservatives.
Lunch
Any of the breakfast items can also be used at lunch but here are a few other ideas. Low fat or fat free cottage cheese with fruit. For those of you who cannot stand cottage cheese, try getting the low salt variety. I never cared for cottage cheese until I tried the low salt one. It’s not supposed to have a lot of flavor so if you don’t like bland foods, try adding fresh fruit to it. You’re better off adding your own fruit to it rather than buying it with the fruit already in it, it’s often full of sugar and artificial ingredients.
Soup is a good choice but you’ll have to make it yourself unless you can find a low sodium, all natural selection. Look for one with plenty of beans and vegetables and avoid those with added noodles made from white flour. If you can make it yourself and you want to add a starch try barley, buckwheat, or amaranth instead of pasta or rice.
For those who long for the PB and J days of their youth, I have a solution. In your local health food store you will find nut butters. These are all natural and come in cashew, almond, and peanut. Use one of these along with some “all-fruit” preserves spread on grain bread and you’ll have a very tasty but extremely healthy sandwich. The nut butters should be used sparingly because of their high fat content but their nutritional values are excellent.
A salad with fresh vegetables is very filling and satisfying. I’ve tried the fat free dressings on the market but I am not satisfied with them. They often lack in taste and are loaded with sugar and preservatives. Now I use a store brand honey mustard and dilute it with water, it’s delicious and gives just enough sweetness without being overbearing. You could also make your own dressing with extra virgin olive oil, balsamic vinegar, and some spices like garlic and onion powder.
A word about lunch meats and cold cuts. I would avoid these at all costs due to their high sodium and high nitrate contents. If you like a sliced meat sandwich, roast your own turkey breast or chicken breast and slice it. You may also find ready made chicken or turkey breast in the deli section, just be sure it’s fresh and there are no additives in it. Use these on grain bread with spicy mustard and don’t forget the lettuce and tomato! If you can find an all natural flat bread this will work too, you can make a tasty wrap.
Dinner
Again, any of the above items can be eaten at dinner also. Never be afraid to eat breakfast for dinner and lunch for breakfast. You body will reap the benefits of a healthy meal no matter what time of the day it’s consumed. Some more ideas would include chicken vegetable salad. You can find an all natural can of white meat chicken at the local supermarket that is 98% fat free and packed with protein and vitamins. Rinse the chicken before using it and put over a healthy bowl of lettuce, using a variety of vegetables. Prepare your own dressing using the suggestion above or some other healthy alternative of your choice. You can also do this dish with tuna fish, freshly roasted chicken or turkey breast, and grilled salmon.
As far as meat is concerned, I would stick to organic meat if you have access to it. These are from animals that are not injected with hormones and usually fed some special grain diet. Look for meats labeled “organic,” “antibiotic-free,” “grass-fed,” “hormone-free,” and “free-range” when possible. Concentrate on using only the white meat from chicken and turkey and always remove the skin before eating. There are also other lean meats such as pork, venison, and ostrich. If you like red meat I would again suggest an organic version and choose a cut of beef that is very lean with the words round or loin in their name. Choose lean meats with less than 3 grams of fat per 1 ounce serving. Be sure and trim all visible pieces of fat before cooking and use a low fat cooking method like grilling, broiling, or roasting. Having said all that, I would still limit my intake of red meat to no more than twice a week.
Fish is also a good choice. Choose white flesh fish and salmon. Fish is packed with vitamins and minerals and loaded with heart-healthy omega-3 fatty acids. There is, however, a word of caution. The FDA recommends that pregnant, women who want to become pregnant, and young children should avoid shark, tuna, king mackerel, swordfish, and tilefish and shouldn’t have any other kind of fish for more than two meals a week. This all due to the levels of mercury present in fish. Light tuna is lower in mercury and is not part of the recommendation. As with meat, fish should be prepared using a low fat cooking method. Avoid butter and heavy sauces and try using light seasonings and lemon.
Snacks
Man cannot live on meals alone, there must be room for snacks. I cannot stress enough the importance of fruit. No, it’s not chocolate cake but it’s sweet, juicy, satisfying, and loaded with vitamins and minerals. For a delicious frozen treat on a hot summer day, take red seedless grapes, pull each grape from the stem, and wash thoroughly. Put the loose, washed grapes in a zip-lock bag and put in the freezer. They’re a good treat because they take longer to eat because they’re frozen and satisfyingly sweet. Because of the high water content, melons are very filling and they’re sweet and nutritious. Do not get hung up on the sugar content of various fruits and melons. Their water content far outweighs their sugar content and the natural sugar, called fructose, is more easily digestible and processed by the body than table sugar.
You can also take 100% fruit juice and freeze into pops. Use all natural store bought juice or homemade.
Keep fresh vegetables cut, washed, and ready to eat in the refrigerator. In between meals they’re easy to grab and snack on. They’re even easy for an on-the-go snack. I use baby carrots, cucumbers, zucchini, and edamame beans (soybeans).
You can also find organic, unsweetened applesauce right in your supermarket. This is another easy and tasty snack.
To fight your chocolate cravings try using 100% cocoa that is unsweetened. Use it to make hot chocolate and be sure to add some sort of sweetener. There is diet hot chocolate on the market that is only about 20 or 25 calories per serving but it may not be “all natural”. On occasion you can indulge in a piece of dark chocolate. Try to find one with a high percentage of cocoa. Dark chocolate is chock full of powerful antioxidants.
One of my favorite snacks is pumpkin. Take a can of 100% pumpkin (not pumpkin pie mix) and add vanilla extract, cinnamon, allspice, and nutmeg. Add some sweetener (while the jury is still out on sucralose, it’s a better choice than aspartame). You can either warm it or chill it, either way it’s a delicious fiber packed and vitamin filled snack.
I spoke earlier of cottage cheese. While fruit is a good way to sweeten it for a snack you can also try this: Take low salt cottage cheese and mix in vanilla extract, cinnamon, and sweetener, chill and serve.
Low fat and fat free frozen yogurt is good. Just be mindful that there’s a lot of added sugar and this will make it higher in calories. You may be able to find a sugar free variety.
Nuts and seeds are good to snack on, they’re full of vitamins, fiber, omega-3 fatty acids, and antioxidants. Try to consume them raw because oil is often added when roasted and it is thought that the oil becomes rancid when roasted. The raw variety is a much healthier choice and easier on the digestive system. Try them as a snack or even sprinkled in a salad. Just be sure and limit your intake, nuts and seeds are very calorie dense. Try limiting your nut and seed intake to just 1 to 2 ounces per day.
Yogurt is a good snack and comes with plenty of health benefits. Yogurt contains a multitude of good bacteria which can help boost your immune system, it’s high in calcium, can aid in the healing of intestinal disorders, fight yeast infections, help lower cholesterol, and is a good source of protein. Try using an organic brand with nothing artificial and naturally sweetened.
Microwave popcorn is also a good choice. Choose the 94% (or better) fat free version. There is 0 grams of trans fat per serving and only 260 calories for the entire bag. It’s loaded with fiber so it’s actually a healthy snack. Look for brands that are naturally flavored as opposed to artificially flavored.
The above mentioned examples are just a few. There are many, many more and the best way to add variety to your menu is by experimenting. Read the labels and try new and different foods. Try preparing them differently and most importantly, have an open mind. It takes time for your body to adjust to new foods, especially healthy ones but don’t give up and in time you will prefer to eat a healthy choice over something filled with sugars, fats, and preservatives. Your body will appreciate the change because you’ll feel better inside and your body will look better on the outside.