Earlier this week, I wrote a post about how to eat clean on a budget and after it posted I got a lot of questions asking me to really dive into what clean eating really is. (If you missed that post, you can check it out HERE.) So today that's what we're getting into. You already know how to work your budget around it but today we're going to discuss specific foods you can eat and what those foods do for your body.
Clean eating isn't a diet in the traditional sense. It's not about counting your calories or cutting out carbs, but rather paying close attention to the where the food comes from. You're looking for unprocessed, or at least minimally processed, REAL foods. These are foods that are as close to their natural form as possible. In my other post this week I used the illustration of a strawberry , to minimally processed all-natural strawberry jelly, to a highly processed strawberry Poptart. The strawberry would be a great example of clean eating, the Poptart would be an excellent illustration of what to stay away from.
A healthy diet
consists of a wide variety of foods including vegetables, grains, fruit, lean
protein, and healthy fats. And plenty of water, of course. In order to live a
truly healthy lifestyle we need to be hitting each of these groups and getting
the freshest food, in its most natural (or closest to natural) form. So let's dive into each of these groups and see how they benefit our overall health!
Kale:
Of all the healthy greens, kale is the superfood king! It is one of the most nutrient-dense foods on the planet! Two of the most impressive antioxidants in kale, quercetin and kaempferol have been found to have blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer effects. It's also an excellent source of vitamin C, so much so that 1 cup of kale contains more vitamin C than an entire orange! A recent study even found that steamed kale is 43% as potent as cholestyramine, a cholesterol-lowering drug! I know you're thinking, wow that's awesome, but there can't possibly be more...but you'd be wrong. Kale is also the best source for vitamin K, which is critical for blood clotting. In fact, 1 cup of raw kale contains 7 times the recommended daily amount! It doesn't end there, kale is a good plant-based source of calcium, important for bone health, and a decent source of magnesium, which may protect against Type 2 diabetes and heart disease. Y'all this stuff is incredible!! I could seriously keep listing the amazing qualities of kale, but I feel like you get the picture. Kale is just one of the amazing foods on this list and it's full of all these amazing things!! It should already be easy to see what incorporating foods like this into your diet can be life-changing, but let's check out some of our other food groups.
Quinoa:
It seems like quinoa is all the rage right now and it's popping up in recipes everywhere. There's a great reason for it, it's awesome!! It's gluten-free, high in protein and it's one of the few plant foods that contain all nine amino acids. It's also high in fiber, magnesium, iron, potassium, calcium, vitamin E, and various antioxidants. That's all well and good, but what is it? Well, it's a grain that is grown for its edible seeds so it's basically a seed that is prepared and eaten like a grain. A little confusing, but when prepared correctly, it's delicious. Quinoa, like kale, is also a great source of quercetin and kaempferol.
Blueberries:
Blueberries are low in calories but high in nutrients and are actually one of the most nutrient-dense fruits. It is believed that blueberries contain the highest antioxidant capacity of any fruit. These antioxidants can help lower blood pressure and can have beneficial effects on insulin sensitivity and glucose metabolism, which is excellent news for diabetics. Like cranberries and cranberry juice, blueberries can also be helpful when battling a urinary tract infection. And my favorite, they even been shown to accelerate muscle recovery. Blueberries...the official fruit of leg day!!
Eggs:
Eggs are one of the most perfect foods. They contain a little bit of almost every nutrient we need!! While eggs are high in cholesterol, it's important to remember that cholesterol in the food doesn't necessarily raise cholesterol in the blood. In fact, eating eggs is a great way to raise good cholesterol, or High Density Lipoprotein (HDL). Eggs are also an excellent source of choline which is used to build cell membranes and has a role in producing signaling molecules in the brain, and most people don't get enough of it in their regular diet. A single egg contains 100mg of choline. Eggs contain Lutein and Zeaxanthin, both of which build up in the retina and are great for eye health. These antioxidants can help reduce the risk of cataracts and macular degeneration, two very common eye disorders. And of course, eggs are a terrific source of protein with a single egg containing 6 grams!!
Avocado:
Ok, first off, who knew that an avocado was a fruit? I was certain it was a vegetable, y'all. And as if that wasn't enough, did you know that avocados have a nickname? They're referred to as the alligator pear due to their shape and their bumpy, green skin. I know that seems like enough brand new information about avocados but I can top that. Did you know that they contain more potassium than bananas?! This is huge for me since I despise bananas even though their considered one of the bes things to eat when you have calf cramps. High potassium intake is also linked to reduced blood pressure. I didn't think I could love avocados more, but my love is growing with everything I learn!! They also contain 20 different types of vitamins and minerals. They do not contain any cholesterol or sodium and are low in saturated fat. 77% of the calories in avocados are from fat, but not just any fat, it's a fat called oleic acid. Oleic acid is a monounsaturated fat that is also found in olive oil and has been linked to reduced inflammation. Avocados are an excellent source of fiber, with 7 grams of fiber found in a 3.5oz serving. They can also lower cholesterol and triglyceride levels, which are both linked to heart disease.
Many nutrients including vitamins A, D, E & K, are considered fat soluble which means they need to be combined with a healthy source of fat to be properly absorbed. Because of their high fat content, avocados can dramatically increase the nutrient value of other plant foods that you're eating. Like eggs, avocados are also packed with Lutein and Zeaxanthin, which are excellent for eye health.
I'm not going to dig into the benefits of these foods, but these are your guilt-free options. There is no shame in their game!! Enjoy them to your heart's content.
Y'all this post just gives you information on one food from each group and they all had amazing health benefits. And that just ONE FOOD PER GROUP!!! Y'all these foods can change your life!! Eating clean can still be delicious but it's also the best thing you can do for your body!!
Want to learn more about how to eat clean and stick to it? Join me for my August Challenge Group and you'll learn all that and more!
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