My Eating Habits: Clean Eating

I was recently asked if I could elaborate on my eating habits. My husband and I have quite a few eating restrictions as we’re both allergic to many things so we eat really clean. But let’s get to it.

Breakfast

Coffee, water, and a protein shake.

Lunch

Salad:
Green Leaf Lettuce
Corn Tortilla Strips (Southwest flavor)
Black Beans (No Salt Added)
Ranch Dressing

Snacks

Orange
Pistachios

Dinner

Irish Nachos:
Cut potato wedges or French fries (fresh potatoes)
Refried beans
Brown Rice
Black Beans (No Salt Added)
Extra Lean Ground Beef
Topped with Cumin, Garlic Powder, and Parsley

The Clean Eating steps And a few things that I do

Homemade Seasoning Mixes: Store-bought seasoning mixes often contain preservatives and allergens that I cannot consume. By making my own blends, I can control the ingredients and ensure they align with my dietary needs.
Nutritional Yeast: Adding nutritional yeast to dishes provides a cheesy flavor without dairy. I incorporate it into recipes like nachos and salads to enhance the taste while avoiding lactose.
Checking Nutritional Information: Before indulging, I check the saturated fat, cholesterol, and sodium levels. This ensures that if I'm consuming something high in these nutrients, it's a conscious decision and worth it in moderation.
Low Sodium Canned Items: To manage my sodium intake, I opt for canned goods labeled "no salt added." Even items labeled as "low sodium" may contain more salt than I prefer, so I prioritize options with minimal added salt.
Minimal Salt Usage: I rarely add salt to my cooking, preferring to rely on other herbs, spices, and seasoning blends for flavor enhancement. This helps me maintain a lower sodium intake overall.
Avoidance of Fried Foods: Fried foods are typically high in unhealthy fats and calories. By excluding them from my diet, I prioritize healthier cooking methods like baking, grilling, or sautéing.
Dairy-Free Diet: Due to my husband's dairy allergy, we avoid dairy products. This not only accommodates his dietary needs but also encourages exploration of dairy-free alternatives as most dairy is from cows milk. (You can see my previous post on my stance on dairy.)
Limited Sugar Intake: Excessive sugar consumption can exacerbate asthma symptoms. Therefore, I monitor my sugar intake and aim to limit it to prevent potential health issues.
Preference for Olive Oil: When cooking, I primarily use olive oil due to its lower saturated fat content and health benefits.
Mindful Portion Control: While I don't strictly portion my meals or count calories, I practice mindful eating by paying attention to how much I consume. This helps me maintain a healthy balance without relying on strict portioning guidelines.
Minimization of Prepackaged Foods: Prepackaged items often contain large amounts of preservatives like salt and sugar (or worse), and/or contain allergens that I may not be able to eat. Your body doesn't know how to process most preservatives and can slow your system, it's best to avoid them when you can.
Gluten-Free Diet: In addition to avoiding dairy, our household follows a gluten-free diet due to my husband's allergy. By eliminating gluten-containing foods, we reduce the risk of allergic reactions and support his overall health and well-being. This dietary choice also encourages us to explore alternative grains and ingredients that are naturally gluten-free and have more nutritional value. I do still have gluten when we're out to eat since I'm not allergic.
Eating Only When Hungry: I only eat when I'm hungry, listening to my body's cues for nourishment.
One Meal A Day Is A Salad: Incorporating a salad into my daily routine ensures I consume a nutrient-dense meal packed with vitamins, minerals, and fiber.
Avoid Corn Syrup: I steer clear of products containing corn syrup and high fructose corn syrup due to their negative impact on health. These additives are linked to obesity, insulin resistance, and increased risk of heart disease and liver damage.

Benefits of nutritional yeast

Nutrient-Rich: Nutritional yeast is a rich source of vitamins, particularly B-complex vitamins such as B12, thiamine, riboflavin, niacin, and folate. These vitamins play essential roles in energy metabolism, nerve function, and red blood cell production.
Protein: It contains all nine essential amino acids, making it a complete protein source. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining muscle mass.
Fiber: Nutritional yeast provides dietary fiber, which promotes digestive health, regulates bowel movements, and helps prevent constipation.
Immune Support: The beta-glucans found in nutritional yeast have been shown to support immune function by stimulating immune cells and enhancing their activity.
Antioxidants: It contains antioxidants like glutathione, which help neutralize harmful free radicals in the body and protect against oxidative stress and inflammation.
Cholesterol: Some studies suggest that beta-glucans in nutritional yeast may help lower LDL cholesterol levels, potentially reducing the risk of heart disease.
Blood Sugar: The fiber content in nutritional yeast can slow down the absorption of sugar in the bloodstream, which may help stabilize blood sugar levels and reduce the risk of type 2 diabetes.
Vitamin B12 Source: Nutritional yeast is often fortified with vitamin B12, making it a valuable source of this essential nutrient, especially for those following a plant-based diet.
Protein Content: Nutritional yeast is a complete protein, providing all nine essential amino acids necessary for human health. It's particularly beneficial for individuals looking to increase their protein intake without consuming animal products.
Folate: It contains high levels of folate, a B-vitamin crucial for DNA synthesis and cell division, making it important for pregnant women and overall health.