Tuesday, April 18, 2017

An Integrative Approach to Clean Eating - Part 3

By Nicole Cerillo, RD, LDN
Integrative Medicine Nutritionist 

The last few nutrition posts have been all about clean eating and making the commitment and New Year’s resolution to eat clean for 21 days. If you missed any of these posts you can find them here - An Integrative Approach to Clean Eating - Part 2 and Committing to Clean Eating.

Now that you have read through the introduction and the guidelines, I am sure you are thinking something like, "this sounds great—but what do I eat!?"

To keep it super simple, just eat FOOD! A whole lot of real food! Eat fresh and organic vegetables, fruits, nuts, seeds, wild fish, dairy, meats, oils, and whole (unprocessed) grains…that’s it! Let’s look into each group in more detail.

Non-Starchy Vegetables
Vegetables are your main source of nutrient dense vitamins, minerals, and fiber. Shoot for 6 cups of non-starchy vegetables each day. Non-starchy vegetables include mushrooms, tomatoes, zucchini, carrots, onions, kale, spinach, lettuce, broccoli, cauliflower, asparagus, green beans, cucumbers, etc.

Starchy Vegetables & Legumes
Starchy vegetables are also nutrient dense and are high in fiber. Include 1 or 2 servings per day (1 serving = 1/2 cup) of starchy vegetables such as pumpkin, summer and winter squash, red or white potatoes, sweet potatoes, corn, peas, beans, and lentils, which also count as a starch.

Fruits contain a high amount of antioxidants due to their bright colors and deep pigments which scavenge free radicals and can prevent against many types of cancer. Aim for 1 to 2 servings of fruits per day (1 serving = 1/2 cup berries, 1 medium apple or orange, half a grapefruit, 1 kiwi, 1 small banana, etc.)

Limit any processed dairy and switch to grass-fed butter, ghee, and unsweetened nut and seed milks (such as almond, cashew, hemp, flax, coconut, and hazelnut).

Enjoy grass-fed, organic, sustainable raised lamb, beef, bison, venison, organic chicken, duck, turkey, and pasture-raised eggs.

Fish & Seafood
Eat wild fatty fish such as sardines, mackerel, herring, black cod, and wild salmon. Shellfish, including clams, oysters, mussels, wild shrimp and scallops, and crab should be enjoyed in moderation. Avoid farm raised fish and fish high in mercury.

Nuts & Seeds
Include nuts such as almonds, macadamia, cashews, walnuts, coconut, pecans, and Brazil nuts. Include seeds such as hemp, chia, pumpkin, sesame, and flax. Nut and seed butters are also great options as long as they don’t contain added sugars or refined vegetable oils. Include 2 to 3 servings of nuts and seeds per day (1 servings = ¼ cup seeds, 1 ounce or about 22 almonds or walnuts, and 1 TBSP nut butter).

Whole Grains
Whole grains are complex carbohydrates that have abundant fiber and nutrients. Include gluten-free whole grains in moderation such as organic jasmine rice, buckwheat, quinoa, millet, arrowroot, and oats in their pure and unprocessed form.

Good Fats & Oils
Include healthy fats such as avocado, pure 85% organic dark chocolate, and olives. Increase consumption of healthy oils such as organic virgin cold-pressed unrefined coconut oil, organic extra-virgin cold-pressed olive oil, MCT oil, organic flax seed oil, organic expeller-pressed refined avocado oil, walnut oil, pumpkin seed oil, pistachio oil, and hemp oil. Aim for 1 to 2 servings per meal of healthy fats (1 serving = 1 TBSP oil, ¼ avocado, 1 ounce or 1 small square dark chocolate, and 8-10 olives).
*Portion and serving sizes may vary depending on specific body composition, energy needs, and your goals. If you have specific health goals, please make an appointment for optimal results.

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