EAT MORE, inspiration

EAT MORE FOOD: My Anti-Deprivation Resolution (Part 2)


Click HERE for a Printable Checklist of my EAT MORE 2012 Foods

Selected Descriptions, By Category

Vegetables

I have chosen these vegetables based on this list of the world’s most nutrient-dense foods. They are all readily available, relatively inexpensive and include a variety of different “colour groups” to ensure a broad range of nutrients are represented.

Fats
I’ll elaborate here since these may seem oddly specific…

Avocados: Contain virtually all your bodies essential nutrients in a single serving including B Vitamins
Goat Dairy: Though cow’s milk doesn’t agree with me I would like to eat a little goat’s dairy so that I can enjoy the healthful benefits of calcium & naturally occurring probiotics (yogurt)
Brazil nuts: Even 1 brazil nut a day is very high in selenium which has  well documented cancer fighting properties. Why not, right?
Ghee: This variety of clarified butter is often used in Indian cooking and is known for being a digestive aid, is safe for high temperature cooking and tastes delicious!
Coconut Oil: A high heat cooking oil known for its healthful metabolism boosting properties
Flax Oil: A great way to boost your Omega 3 Fatty Acids, use it uncooked for dressings and sauces.
Chia Seeds: Great for digestion, high in vegetarian protein & higher in Omega 3s than flax seeds. 

Whole Grains, Beans & Starches

Generally I am aiming to eat grains in their minimally processed form. I choose whole rolled oats over quick ones, Ezekiel (sprouted grain) bread over traditional whole wheat & cooked grains  (like brown rice or buckwheat). I also include some quicker cooking grains like polenta & whole wheat cous cous for those days when I need something easy.

Garbanzos and lentils are included because I prefer their taste and they are very high in soluble fibre. Black beans are great too because they also happen to be high in antioxidants which can help reduce your risk of cancer and other diseases.

Starchy veggies like sweet potatoes and winter squash also fell into this category because they fibrous, slow-digesting and most importantly jam packed with beta-carotene and antioxidants

Protein

Because of my activity level I eat a pretty high protein diet. But for health and ethical reasons I limit the amount of animal-based proteins I consume. So in the past this has looked like a lot of eggs, tofu & fish with chicken included maybe once a week and vegan protein powder as a supplement. BUT since this report was updated from Health Canada I have begun to question the type and amount of fish I was consuming and decided to switch things up a bit in the new year. I will still generally avoid pork and red meat (although I have included a little lean beef in this list for diversity’s sake) but will make a concerted effort to broaden my horizons!

I am emphasizing hormone free and local meat although I am flexible for purely financial reasons. The fish I have included are all the most sustainable and low toxicity (source) in my region.

Fruits

Not something I have to work hard to incorporate into my diet since I love pretty much every fruit. So the ones I’ve chosen are generally higher fibre/lower sugar with the exception of bananas which are great for prolonged energy, especially before a workout/high impact activity.

Spices

Ginger: Digestion
Tumeric: Healing & Anti-Inflammatory
Chili Peppers/Cayenne: Metabolism boosters
Cinnamon: Blood sugar balancing
Garam Masala: Basically a blend of all the above

Drinks 

WATER: OMG I HAVE TO DRINK MORE WATER ITS RIDICULOUS. 
Green and Herbal Tea: Antioxidants, stress-reducing, metabolism boosting.
Probiotic Drinks: Support a healthy immune system. 

And VOILA! That’s the plan, folks.

I look forward to following up on this list with some fun and easy recipes, shopping lists and weekly meal plans!

Deprivation-free in 2012. A novel concept, huh? 

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6 Comments

  • Reply blondiebakesandbikes January 4, 2012 at 11:14 pm

    this list is awesome! thanks!!

    • Reply the healthy hipster January 6, 2012 at 8:57 am

      Yay! Glad you like it. I’m really excited to post some meal plan follow ups as the month progresses so stay tuned… 🙂

  • Reply Forest Friend January 16, 2012 at 10:06 am

    This is really interesting, Rose. I feel like I’m still in starving student mode (even though I’m not) — ie. buy whatever is cheapest and then eat the things that you find in the darkest crevices of your cupboard, expired or not. I’m going to use your list for dietary inspiration, because all I want to eat in the winter is grilled cheese.

  • Reply jessi February 14, 2012 at 9:50 am

    Haha I’m with you on the water thing. And that is one seriously good list man! I actually wrote a similar one out yesterday, for the same reasons! I’m the worst for eating the same things over and over, gotta get more diversittttyyyy in mah belleh.

    • Reply the healthy hipster February 14, 2012 at 11:32 pm

      It’s definitely a challenge! Gets me excited for my summertime CSA to get going again because that always makes food diversity SO much easier…even if it does mean I have to google what all those rando veggies actually are! Search term: “Green leafy curly spriggy things”

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