A GUIDE TO EATING CLEAN

ON A BUDGET

FOODS TO INCLUDE ON YOUR MONTHLY SHOPPING

LIST

HEALTHY SNACKS
QUICK COVERAGE
The who's, what's and why's to nutrition

Proteins: Proteins are made up of amnio acids which are the building blocks for cells. It's
important to get enough protein throughout your pregnancy to ensure the baby is getting
enough protein to grow and develop. A diet rich in protein is also known to help in avoiding
pregnancy related illness such as preeclampsia. Protein intake should range from 60-90
grams a day. Foods high in protein include: Animal meats, dairy, eggs, beans, and
fish.
Read more about proteins at: https://www.bbcgoodfood.com/howto/guide/best-sources-
protein

Vegetation: We know vegetation is an important component of our diet, but why? Raw
vegetations is filled with enzymes. Enzymes are specialized proteins that play a key role in
chemical reactions in the body ranging from digestion to cellular reconstruction. Enzymes
also facilitate cellular communication which is vital during the early stages of fetal
development.
Foods rich in enzyme content include: Papya, kiwi, bananas, fermented foods, dairy,
Kiefer grains, avocado, ginger, miso soup, and apple cider vinegar.
For recipes and more information on enzyme rich foods
visit: https://www.plantoeat.com/blog/2013/07/creating-enzyme-rich-meals/

Dairy: Dairy products are rich in vitamins and minerals specifically calcium, phosphorus,
vitamin A and D. These vitamins are essential in proper fetal development. A few of the
many things the previously listed vitamins and minerals support are bones, teeth, muscles,
heart health, nerve development, and clotting ability. Consume around 1,000 mg of calcium
during pregnancy or as recommended by your provider.
Best dairy products: Greek Yogurt-Cottage Cheese- Hard Cheeses-String
Cheese- Yogurt-kiefer- Milk-Organic Dairy.
Read more about dairy at:http://www.healthy-eating-politics.com/dairy-products.html

Fats: Fats are a very important aspect of nutrition. Your body needs fat for all around
cellular support. DHA, EPA (essential fatty acids can not be made by the body so it must be
consumed) are vital during fetal development. Ensuring brain, bone, nerve, eyes and tissue
development.DHA and EPA also help prevent cancer, asthma, depression, cardiovascular
disease, and autoimmune diseases, such as rheumatoid arthritis.. Consuming fats that are
rich omega 3's rather than omega 6's. Both fats serve a purpose in our body but omega 3's
are better for us. Foods rich in unsaturated fats include:
Nuts -Avocado -Canola oil -Olive oil -Sunflower oil -Peanut oil and butter -Sesame oil-
Walnuts. -Sunflower seeds. -Flax seeds or flax oil -Fish (salmon, mackerel, herring,
albacore tuna, and trout)
Foods rich in essential fatty acids: -Spinach -Broccoli -Brussel sprouts -Bean sprouts -
Tomato -Animal organs
Read more about fats at:http://www.eatthis.com/healthy-fats/

Carbohydrates: Carbohydrates are the nutritional categories for sugars. This catagory
includes simple sugars (monosaccharides) include glucose, fructose, and galactose. Two
simple sugars linked together are disaccharides like lactose, maltose, and sucrose.
Complex carbohydrates have 3-10 simples sugars strung together (oligosaccharides and
polysaccharides). Carbohydrates come from starch, fiber, and artificial/ natural sugar. The
body uses carbohydrates for cellular energy in the form of glucose. When choosing what
type of carbs to eat, keep in mind that, whole carbohydrates: "Energy providers" are filled
with vitamins and minerals,and supports cell function. Refined carbohydrates are stripped
of vitamins and minerals, "empty calories", and cause a loss of vitamin B which is vital in
digestion.
Foods that are rich in whole carbohydrates: Barley- whole wheat pasta-acrorn squash-
legumes- whole wheat bread-blackbeans- oatmeal-quinoa-milk-bananas-apples-sweet
potatoes- berries
Read more about carbs at: http://healthyeating.sfgate.com/list-good-carbs-bad-carbs-
6520.html

Sugars: It is universally understood that sugar intake should be limited and monitored.
Surprisingly, many people don't know how sugar affects the body on a cellular level. Sugar
is highly addictive in the sense that it produces dopamine which is a neuroreceptor.The over
use of sugar can cause Insulin resistance which eventually turns into diabetes. Fruits and
carbs have enough natural sugars to supply the body's needs. Avoid processed foods when
ever possible and try to limit your intake of the following foods due to high sugar content.
Limit your intake of: Low-fat yogurt, Bbq sauce, ketchup, fruit juice, sports drinks,
sodas, chocolate milk, granola, protein bars, sweet teas, breakfast cereals, remade
soups, and canned fruits.

References

Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2005). Nourishing traditions: the cookbook
that challenges politically correct nutrition and the diet dictocrats. Washington, DC:
NewTrends Publishing, Inc.
Tiukinhoy, S., & Rochester, C. L. (2006). Effects Of Protein, Monounsaturated Fat, And
Carbohydrate Intake On Blood Pressure And Serum Lipids. Journal of Cardiopulmonary
Rehabilitation, 26(2), 119. doi:10.1097/00008483-200603000-00014

Kelsea Justus 11/25/17