01/27/2026
🌿 BUILD A BALANCED PLATE — THE CLEAN WAY 🌿
Eating well doesn’t have to be complicated. When you focus on real, whole foods, your body knows what to do. Here’s a simple guide using the 3 foundations you see here 👇
🥦 NON-STARCHY VEGETABLES (Your Plate Base)
Asparagus • Broccoli • Cauliflower • Brussels sprouts • Cabbage • Carrots • Celery • Cucumber • Eggplant • Green beans • Snow peas • Snap peas • Bell peppers • Mushrooms • Zucchini • Yellow squash • Spaghetti squash • Leafy greens (kale, spinach, collards, arugula, lettuce)
✔ High fiber & antioxidants
✔ Support digestion, detox & blood sugar balance
👉 Choose organic whenever possible, especially leafy greens & peppers
🍗 LEAN PROTEIN (Build & Repair)
Chicken • Turkey • Eggs • Fish (salmon, cod, tilapia, tuna, sardines)
Shellfish (mussels, clams, scallops)
Lean beef (sirloin, flank, chuck, tenderloin)
Greek yogurt • Cheese • Cottage cheese
Tofu & tempeh • Edamame • Nuts & nut butters
✔ Supports muscle, hormones & metabolism
👉 Look for pasture-raised, grass-fed, wild-caught, organic when available
👉 Rotate protein sources for balance
🍠 CARBOHYDRATES (Fuel & Energy)
Sweet potato • Potato • Parsnips • Corn
Acorn squash • Butternut squash • Pumpkin
Green peas • Plantains
Brown rice • Quinoa • Oats/oatmeal • Buckwheat • Millet
Beans & legumes • Fruit & dried fruit
✔ Best energy comes from whole-food carbs, not refined ones
👉 Choose organic grains & produce to reduce pesticide exposure
👉 Pair carbs with protein & healthy fats for stable blood sugar
⚠️ Dried fruit = small portions (very concentrated sugar)
🌱 THE BIG TAKEAWAY
✔ Build meals from whole foods
✔ Choose organic when possible
✔ Rotate foods for better digestion
✔ Read labels — “whole” doesn’t always mean healthy
Real food fuels healing 💛
If you want help choosing what works best for your body, stop in to see us — we’re happy to help!
