My daily diet is filled with variety of veggies and fruits, but there are 6 foods I eat every single day and I want to share their health benefits with you. I try to eat from every single food group and avoid processed foods. When you are shopping at the grocery store, try to buy organic whenever possible. You can follow the Dirty Dozen and Clean Fifteen list below, to sort through which products should be bought organic. This can help you save money and you will know you are eating the freshest produce that doesn’t have chemicals and pesticides all over it.
Dirty Dozen (always buy organic)
- bell peppers & hot peppers
Clean Fifteen (don’t have to buy organic)
- sweet corn
- sweet peas
- eggplants aka aubergines
- honeydew melons
6 Foods I Eat Everyday
Dark leafy greens are perhaps the most abundant source of folate which is essential for formation of red blood cells, and synthesis and repair of genetic material in the body. They’re also a high source of anti-aging antioxidants and anti-inflammatory ALA Omega-3 fatty acids. Additionally, homocysteine has been linked to heart disease, but greens convert this to harmless amino acids that are used by the body! And last but not the least, they’re amazing sources of fat burning, heart friendly fiber!
Lemons are a powerhouse of Vitamin C – one provides 50% of your RDA, which is so beneficial especially during winter months. They’re also rich flavonoids – compounds known to protect against heart disease and cancer. If you find lemons too sour, dilute it with a glass of water or mix it in with your favorite salad dressing – this is a great way to maximize the benefits of lemons.
While blackberries have 3x the antioxidants than raspberries, strawberries, blueberries etc. each have their own unique miraculous benefits. Berries contain anthocyanins that fight free radicals and have anti-aging properties that will keep your skin glowing. I love having berries for breakfast as they taste so delicious, contain high amounts of fiber and are low in sugar and calories compared to all other fruits.
I really love avocados and they are so easy to pair with so many dishes. You can easily add them to smoothies, soups, toasts, eggs, tacos… the list goes on and on. One avocado contains approximately 9 grams of fiber. A diet high in fiber supports healthy digestion by keeping things regular. Just keep in mind that avocados are high in fat, and even though it is a healthy fat if your goal is to lose weight – be mindful of the portions. Stick to 1/4 – 1/2 avocado if you are planning on eating other foods that are high in fat that day. For more health benefits on avocados, click here.
Whether it’s grilled fish, chicken or grass-fed beef, I try to have protein with breakfast, lunch and dinner. Women should aim for 3-4 oz. per serving and men for 6-7 oz. The protein shouldn’t be bigger than the size of your palm. I always try to buy wild seafood, grass-fed beef and organic chicken to avoid the antibiotics that are being fed to most animals these days. Remember, what the animals are fed gets into our system as well so make smart choices when it comes to purchasing these products. One of my favorite dinner recipes is simply grilled wild salmon over cauliflower mash!
Ok, I don’t eat them everyday but I really love eggs. There are some mornings when I opt out and have a chia seed pudding or a smoothie, but usually I have eggs 2-3 times a week. Just one egg has 6 grams of pure protein for only 75 calories! I love an egg scramble with veggies paired with sliced avocado.