Here’s the secret to sticking to a clean diet – make sure you always have something in the house that makes it easy to fix meals and snacks. It’s easy to get tempted by fast food, takeout or even the convenience food section at the grocery store when you’re hungry with no easy to prepare food in the house. Here are some staples you should keep on hand for quick and easy clean meals.
Pantry Items or Dry Goods
Having things like rice, oats and corn meal or grits on hand helps whip up quick and filling side dishes and breakfasts. Keep your pantry stocked with potatoes, onions and garlic and you can whip up some quick dishes with just a few things from the fridge.
We like to keep corn tortillas, tortilla chips and popcorn on hand for quick snacks that aren’t bad for us. And speaking of snacks…nuts, seeds and dried fruit are perfect for snacking and make great additions to oatmeal in the morning. Wrap it up with some seed or nut butters and you’re good to go.
If you’re including whole grain products, keep whole grain flour and pastas on hand in the pantry. You can bake up some quick breads; make homemade bread and other baked goods with the flour. And of course pasta, sauce and some vegetables always make for a quick weeknight dinner.
Eggs and Dairy
Always keep plenty of eggs in the fridge. Go ahead and boil a dozen or so and keep them on hand for easy snacking. Eggs are such a versatile ingredient and they can be enjoyed for breakfast, lunch or dinner.
Depending on how much dairy you are including in your clean food diet, stock the fridge with butter, raw or whole milk and some Greek yogurt and cottage cheese. We also like to keep a few hard cheeses for quick and easy snacking.
Fruits and Vegetables
Let’s get down to the stuff that makes up the bulk of our diet – fruits and vegetables. Aside from things like carrots and potatoes, there aren’t a lot of shelf stable vegetables out there. Stock up on plenty of frozen and canned vegetables to use whenever you run out of the fresh stuff.
Another great thing to keep on the counter is a growing salad bowl. Lose leaf lettuce is pretty quick and easy to grow. Give it a try for fresh, organic produce from you window sill.
When it comes to fruit, apples are your best bet for shelf stable food. We also like to keep a variety of frozen berries in the freezer for quick smoothies.
Meat and Fish
Let’s wrap this up with a few things from the meat and fish department. Canned tuna is a good option to have on occasion. You can make tuna salad, or add it to pasta sauces or even as a pizza topping. We don’t have it often but it’s a good ingredient to have on hand.
When it comes to meat, you won’t find my freezer without some grass-fed ground beef, ground turkey and a few bags of chicken breast. They are all versatile options when I’m out of fresh meat or can’t find anything decent at the grocery store.
Keeping your body hydrated aids in transporting nutrients and oxygen to your cells, helps regulate body temperature, and boosts cognitive function (increased mental clarity, more productivity, and better memory). Water also helps detoxify the body by flushing toxins and waste out, increases our metabolism, and helps lubricate joints and muscles for optimal performance and movement.
Roughly 20% of your water intake comes from the foods you eat, particulary water-rich produce. Incorporate the produce listed below into your nutrition plan to increase your daily water intake this summer.
The fiber in leafy greens help slow down the absorption of sugar from fruit, which means that eating a combination of fruit and leafy greens together is a match made in nutrition heaven. Spinach is the most mild tasting green (and the most popular green smoothie ingredient), which makes it a great leaf for beginners to add to smoothies. But we don’t want you to miss out on all the additional nutrients found in other leafy greens, so it’s time to change it up! Some benefits of rotating your leafy greens:
Andrea Stewart Roa, M.S.
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