What a Nutrition Specialist Eats

Have you seen this site floating around social media?

It’s got some great graphics.  I definitely learned a few things.  And, if you are new to clean eating, this is a perfect starting point.  I don’t mean to knock this too much with this lengthy post, but, as with everything, I have some suggestions to make it even better.


EGGS + SPINACH + BEANS

Good fats + nutrient-dense, yet low calories + protein

However, beans tend to cause all sorts of digestive issues with people.  Beans and legumes have phytic acid.  This substance binds with calcium, magnesium, iron, copper, and zinc, making it hard to impossible for you to absorb those nutrients from other food sources.  The Paleo World cause it an anti-nutrient.  It can also be irritating to your digestive system.  By soaking and sprouting these, you are neutralizing phytic acid very effectively. .

I have just started experimenting with soaking sprouting beans and will let you know if it helps the situation.  What’s sprouting?  Check out this tutorial.  Yes, it takes extra time, but I’m already learning that if you keep the system going (each time you finish one batch, start another) it’s much easier.  Plus, it’s basically just putting beans in water and letting them sit.

 


BLACK BEANS + BROCCOLI + BROWN RICE

Protein + nutrient-dense, low calorie + complex carbohydrate

Again, not a bad combo.  But, the beans have the same issue as above and so does the rice.

WHITE OR BROWN RICE?  You’ve always heard brown rice is the way to go because of its higher fiber and nutrient content than white rice.  Well everything eventually gets overturned right?   Don’t judge white rice just because of its color.  Remember it’s a NATURALLY occurring color.  But, overall, rice is NOT a good source of vitamins or minerals. It is an easily absorbable form of glucose, which is why you will see elite athletes consume it after a workout.  Other than that, it’s really just a filler.  My suggestion:

SOAKED AND SPROUTED BLACK BEANS + SPINACH + SWEET POTATOES

 

Sweet potatoes (when cooked and cooled) are a resistant starch.  Catch up on that term HERE.


WAFFLE + PB + BLUEBERRIES

Carbohydrate + good fats/protein + fruit

How to make it better- try

EZEKIEL SPROUTED GRAINS BREAD + ALMOND BUTTER + BLUEBERRIES

 

 Gluten keeps showing up in my research to be detrimental to just about everything.  Check out this post I recently wrote.  Waffles typically are made from wheat and therefore contain it.  Try Ezekiel brand because they sprout their grains (think above why I recommended sprouting your beans/legumes).  Or, make your own waffles:

1 banana

1 cup oats

sprinkle of cinnamon

Place all in blender.  Mix well and then cook as regular waffles.

Peanuts… they have that phytic acid too (can’t get away from it).  That’s why I opt for almond butter.  Plus, almonds are one of the nuts that keep you full longest.  Read this great post by Laura about almond butter.


 

FISH + CARROTS + GREEN BEANS

I love this combo.  Healthy fats and omega 3s +  nutrient dense, low calorie vegetables.

I would possibly add a starchy vegetable for some satiety (plantains, taro, potatoes or sweet potatoes).

 

And, get a cold-water, wild-caught fish like Atlantic mackerel, cod, haddock, herring, mahi mahi, salmon, anchovies, pollock, trout, whitefish, canned light tuna and sardines.  They have the most omega 3s and healthy fats!


 TOMATO + BASIL + MOZZARELLA

Yummy combo, yes.  And not a bad choice of nutrient-dense, low calorie veggies + healthy fats and protein.  I would just spruce it up with even more good fats (avocado, coconut or olive oil and sunflower seeds) and veggies (eggplant, summer squash, parsnips, brussels) to make it pack more of a  punch.

 

Go full-fat, UNpasteurized, raw, organic dairy products whenever possible.  RAW MILK?  Yes, read all about it’s benefits and if it’s actually harmful HERE.  While this kills the harmful bacteria, it also kills the good bacteria.  Read Chris’s article to get the full scoop.


In an effort not to make this a novel… to be continued.

What would you add to this chart?

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3 thoughts on “What a Nutrition Specialist Eats

  1. Carrie says:

    I need an easy alternative to oats. I like the waffles recipe a lot and I see many great recipes, especially protein bars, etc but they all contain oats. My youngest has a condition called FPIES to oat products and although she is getting better, she still needs to avoid it. I have a peanut allergy so we are almond butter lovers!! Funny thing, my youngest tried regular peanut butter recently and just about had a fit, not a fan! We are a fan of beans. How do they look once cooked? I mean do they look similar to the non-sprouted thing if I put it in a recipe? My girls try a lot of new things but I think they would object if they looked too much like a growing plant.

    Oh and don’t knock the wheat flour, put it in a pan with some little figures and you have a toddler pretend sand with easier clean up then the real thing. If they eat it, less gritty too.. Same goes for skittles, candy hearts, corn kernels, etc. Whoever said you can’t play with your food??

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