Grains, fruits, and veggies are essential to a balanced diet, often referred to as “the staff of life.” They provide vital nutrients, energy, and support overall health.
Grains come in two types: whole and refined. Whole grains like brown rice, oatmeal, and whole wheat bread are high in fiber and nutrients, including B vitamins, iron, potassium, and magnesium. These nutrients help reduce the risk of heart disease and support overall wellness. Refined grains, such as white rice and white bread, lose fiber and nutrients during processing, although some are added back in an enrichment process.
Examples of Whole Grains (“Clean Fifteen”):
- Quinoa
- Brown Rice
- Oats
- Barley
- Millet
- Buckwheat
- Rye
- Spelt
- Teff
- Amaranth
- Sorghum
- Wild Rice
- Black Rice
- Bulgur Wheat
- Farro
Fruits and Vegetables: Nature’s Fast Food
Fruits and veggies are colorful, delicious, and packed with essential vitamins and antioxidants. They not only satisfy cravings but also provide fiber, vitamin C, vitamin A, and potassium. Adding a variety of colors to your plate can help improve health and lower the risk of chronic diseases.
Pesticide Guide: Dirty Dozen vs. Clean Twelve
The Dirty Dozen are fruits and veggies most likely to be contaminated with pesticides. Whenever possible, buy organic versions of these foods to reduce pesticide exposure.
Dirty Dozen:
- Strawberries
- Spinach
- Kale
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
In contrast, the Clean Twelve list features fruits and vegetables with the least pesticide exposure, making them safer choices when buying non-organic.
Clean Twelve:
- Avocados
- Sweet Corn
- Pineapple
- Onions
- Papaya
- Sweet Peas (frozen)
- Eggplant
- Asparagus
- Broccoli
- Cabbage
- Kiwi
- Cauliflower
Even if buying organic isn’t always feasible, the health benefits of consuming fruits and vegetables outweigh the potential risks from pesticides. A colorful plate filled with a variety of these foods is key to nourishing your body.
Personal Support for Your Health Journey
Want to make healthier choices but don’t know where to start? I offer pantry makeovers and grocery store trips, where we can explore great alternative foods together. Check out my pantry makeover services to learn more.
Plus, visit my recipe page for delicious, clean-ingredient recipes to inspire your meals. Remember, a colorful plate is a healthy plate, and aiming for a rainbow of fruits and vegetables is a great way to nourish your body. Happy munching!
