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I try and eat as naturally as possible. A normal day for me would consist of:
Peanut Butter and 12 Grain Bread with a glass of Skim milk for breakfast
Peanut Butter Bagel (Weight Watcher Whole Wheat) with an apple/banana and raw veggies (usually carrots and broccoli) for lunch
A piece of meat (either chicken, turkey, pork, or lean beef) with brown rice and steamed veggies for dinner.
The best way to shop for a natural diet is to only shop from the perimeter of the grocery store - that is where all the fresh and natural foods are found - produce, breads and meats. Always cook with fresh ingredients!
Good Luck
Hey waterpricess.. great post! I actually have celiac disease so Im forced to avoid many processed foods. My usual diet includes lean protiens, veggies, and fruit. I also drink a lot of tea. I avoid fast food like the plague and try to minimize my sweets througout the week. Fruit is a great dessert.
Breakfast: I start with two eggs plus canadian bacon or some mornings, yogurt.
Snack: 1/4 cup of raisins and raw peanuts (not roasted or salted) or grapes and raw almonds.
Lunch: roast beef and cheese roll ups with a small bit of mayo for flavor.. sometimes I add a little lettuce too. I also eat a lot of soup.. 3/4 cup butternut squash soup with some unsalted crackers or more nuts.
Dinner: Veggie stirfry with leeks, mushrooms, carrots, and red pepper julienne style or meatballs with tomato sauce or small chicken breast marinated in lemon over spinach.
Other foods I frequently eat are quinoa, kale, lentils, and garbanzo beans. Oh, and I love eggplant dipped in an eggwash, sauted in a garlic olive oil with a tad bit of parm cheese sprinkled on top.
Check out the recipes on whfoods.org - yummy!! And, coconut oil is so healthy to cook in!
Future Mrs. Martin, I agree about the grocery store.. I stick to the organic section, gluten free aisle, and meat. Makes for a short shopping trip!!
Thanks ladies! Great ideas :) Are canned and frozen vegetables still as good as picking them up fresh? I heard they were somewhat "processed." Any thoughts??
I never do canned.. only fresh or frozen. Mostly a texture thing for me, but I also hate preservatives. I buy frozen peas and lima beans most frequently. Usually, green beans are easy to find fresh all year.
The other tip I have is to plan your meals.. and make enough at dinner to take for lunch the next day- that will minimize needing fast food. I make a meal plan every week and buy my groceries accordingly. Mr. W is a little more spontaneous- but he doesnt have the allergies I have.
exemplary breakfasts, kashi + soymilk, granola + yogurt, seasonal fruit, wholewheat bread.
exemplary lunches: soup, whole wheat bread, sandwiches, salads
dinner: everything should be prepared from scratch, stew, curry, salads, stir fry. I always must have 3 categories for a full meal; otherwise I would feel weird. 1. carb, 2, protein, 3, something green. I always have stocks of brown rice and whole wheat pasta, couscous in the pantry. seafood and meat in the freezer. And tons of olive oil. It's the best type of oil. Get a meat thermometer and you'll be surprised how great lean meat tastes when cooked at home (compare to processed). No prepackaged seasoning. Seasonings that I usually use include sea salt, brown sugar, soy sauce, or chili. If you like spices, chili and other spices really make your food taste great without fat/oil.
Every weekend, I try to go out and buy a week's worth of fresh fruit and vegetables. Some vegetables you should always have on hand due to their versatility are carrots, onions, mushrooms. Try to eat different types of greens. Put effort in finding/researching great salad dressing, it makes eating fresh vegetables very enjoyable. My favorite includes balsamic vinaigrette 1:1 ratio of oil to vinegar with some dijon mustard for emulsification.
yeah, I stay away from anything canned as much as I can. Although u may still get some residual nutrients and fiber but you won't be taking full advantage of the vegetable. I guess it's better than not eating any vegetables though. Oh, another thing is I avoid all soft drinks and fruit juices. Although I do indulge in naked and odwalla sometimes.
Oooh I'll chime in. I have changed my diet over the last few years, and now eat almost exclusively "clean". I have treats from time to time, but I usually make them myself (Christmas cookies anyone?). Here is what a typical day looks like for me:
Breakfast: whole grain bagel, 1 cup fruit juice OR 2 slices toast with real fruit jam, hard boiled egg, and a piece of fruit. I always have a cup of tea with breakfast, but that is just because I enjoy it. Other breakfast favorites include Kashi Go Lean Crunch with skim milk, or if I am in a big rush, a piece of fruit on the go and yogurt mixed with trail mix.
Snacks: yougurt with trail mix, piece of fruit, or granola bar
Lunch: Salad with either chicken or beans on top (both lean sources of protein) and lots of cut up veggies. Another favorite is a NATURAL peanut butter sandwhich on whole grain bread (many people don't realize that PB is often hydrogenated, which is HORRIBLE for you. By natural peanut butter with no sugar added - it is the stuff at the store with the oil on top, and you mix it in manually). Common accompaniments to lunch include water, carrot sticks, or a piece of fruit.
Snack: whole grain crackers with cheese or hummus; rice cake with PB or hummus
Supper: I plan my suppers for the week in advance. You absolutely should do this. This alone has the ability to change the way you eat, becuase it eliminates the whole question of "what's for dinner". You already know, so you are not tempted to head out an buy some fast food when you don't know what to eat. Here are some of my favorite healthy dinners.
turkey breast with acorn squash and a whole grain bun
Tofu Stir Fry
Black Bean and Cous Cous Salad (quick and healthy)
Chicken, apple and cheese mixed in with salad greens and balsamic dressing
Broiled salmon with steamed green beans and brown rice
Ground Turkey White Chili
Black Bean and Barley Soup (homemade)
Really, the key to eating healthy is like others have said - stock your house with foods from the perimeter of the grocery store. Don't even GO down the chip or pop aisle. And pick healthy foods you think you will ENJOY! Eating healthy should be enjoyable, not a chore - there are lots of healthy foods that I don't like at all. I just stick with what I do!
Thanks for the PB tip! I actually bought the reduced fat kind only to discover it had more carbs and calories! I will def natural next time.
Canned has a lot of extra garbage in it, but frozen vegetables are fine. :) I would say it's genearlly a good idea to go for full fat, totally natural foods (you only need to add a little water to most foods to freeze them, whereas most canned foods are packed with preservatives first)... just moderate your consumption of animal products (where most of the bad fats are coming from) and it shouldn't hurt your diet at all. I actually feel sick when I eat fast food now, though; eating healthy is not without its risks for a normal life. ;)
I actually try to make sure most of my meals come from organic, vegan sources, although I am not a vegetarian at all (I still have meat a few times a week, and I eat a fair amount of eggs and dairy). It tends to keep everything lighter feeling. A good rule of thumb is that if you buy anything with a list of ingredients... if any of those ingredients are not recognizable foods, or if the list is more than five items long, don't buy it!
I usually eat a bowl of oatmeal with apples and cinnamon in the morning (cold cereal with soymilk in warm weather), rice and steamed vegetables (or something similar) at lunch, and some sort of grain, vegetable and protein for dinner (tonight is fish tacos and salad! tomorrow is chickpea curry! ;). I try to snack on fruits and veggies throughout the day, although I'm a sucker for popcorn and salty snacks. ;) I keep dark chocolate in the house for when I need something sweet and fruit won't do it... less sweet than milk chocolate.
Heya waterprincess! If you haven't already, check out this magazine: http://www.cleaneatingmag.com/minisite/ce_index.htm
They have 14-day meal plans inside and a whole bunch of recipes and tips for eating a natural diet. I would also recommend you google farmers' markets (and butchers) in your area. We still have a few open up here selling apples and things, and personally I find that farmers' market food tastes better than what you get at the grocery store! Might have to do with not being carted cross-continent to get to you.
I love this post! I have been trying to clean up my diet considerably not only to look better, but to feel better.
breakfast: complex carb, fruit, and a protein (usually oatmeal+fruit+almonds)
lunch: complex carb+protein+vegetable (a turkey sandwich with salad or chicken, veggies, and rice)
snack: greek yogurt and/or fruit, carrot sticks, that kind of stuff
dinner: protein and vegetable...salad or steamed, whatever I feel like.
I go as unprocessed as I can. I really dislike canned/frozen vegetables and use fresh whenever possible. My electric steamer is my best friend! I stick to lean meats and low sodium as much as I can. I try to focus on how crappy i feel when i overeat, too =]. I also take a probiotic supplement and drink Green Juice or Green Machine every day. It just helps keep things regular, especially when fresh fruits aren't in season (like right now). It's the next best thing cuz i really hate apples and bananas and the like
We have been trying to eat "from scratch"... so if we make burritos, instead of getting beans in a can, we make our refried beans from pintos (soak, boil, mash). We use a lot of wheat germ in recipes, and eat a ton of fresh fruits and vegetables. We're just about ready to try making our pasta from scratch... we just need the time!
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I remember a while ago, someone posted what they had to eat for a whole day. I can't really find it and just wondered if anyone who eats really well would post a typical day of what they eat! Any recipe ideas would be helpful as well. I'm trying to eat really natural and get away from processed foods. Thanks ladies!