Simplify Healthy Eating: Daily, Occasional, and Forbidden Foods for Busy Moms
Many moms striving to make healthy food choices often feel overwhelmed. Questions like, “Are raspberries truly healthy?” or concerns about farming practices can lead to frustration. This article offers clarity and a practical guide to simplify your meal planning. By categorizing foods into Daily, Occasional, and Forbidden, you can nourish your family without the stress and confusion.
Daily Foods: Your Nutritional Foundation
Focus on these foods every day for optimal health and energy.
Vegetables
Consume 2–3 cups of cooked vegetables with each meal (3 times daily). Cooked vegetables are essential for remineralizing the body.
Preferred Vegetables:
Root Vegetables: Daikon radish, carrots (orange only), rutabaga
Onions: Red, yellow, white, sweet, scallions, leeks, shallots
Cruciferous Vegetables: Red cabbage, savoy cabbage, Brussels sprouts, broccolette, baby broccoli
Other: Green beans, garlic, ginger, celery
Proteins
Grass-fed meats (beef, lamb)
Pasture-raised chicken
Sardines (canned in water or olive oil)
Eggs (poached, soft-boiled, or lightly fried; limit to 6–8 per week)
Goat cheese or goat yogurt
Almond butter
Grains
Blue or purple corn products (e.g., tortillas, flour, polenta)
Fats
Butter, cream
Tallow or lamb fat
Olive oil (for raw use only)
Occasional Foods: Treat Yourself
Enjoy these foods sparingly to add variety and balance.
Proteins and Dairy
Smelt, herring, anchovies (tiny fish, once or twice weekly)
Cheese, yogurt, kefir, and milk (organic, limit to 4 oz per day)
Vegetables
Parsnips, turnips, black radish
Red beets, celery root, sweet potatoes, and yams (½ cup serving size)
Green cabbage, broccoli, corn on the cob, okra, bok choy, Swiss chard, mustard greens, spinach, winter squashes
Fruits and Berries
Local, seasonal fruits and berries
Grains
Steel-cut oats, quinoa, yellow corn (polenta or cornmeal), amaranth, millet, barley, rye
Fats and Oils
Coconut oil (once weekly)
Avocado (once weekly)
Refined vegetable oils (e.g., safflower, sunflower, sesame; limit use)
Forbidden Foods: Best to Avoid
Eliminating these foods helps protect your body from toxins and ensures optimal health.
Fish and Seafood
Avoid all large fish (e.g., salmon, tuna) and shellfish (e.g., shrimp, crab).
Eggs
Avoid hard-cooked eggs (hard-boiled, omelets, hard scrambled).
Pork Products
Avoid all pig-derived products (e.g., pork, ham, bacon).
Processed Foods and Additives
Hydrogenated oils (e.g., margarine, shortening)
Artificial sweeteners (e.g., aspartame, saccharin)
Genetically modified foods (GMOs)
Dairy
Most pasteurized milk, “cheese food” (e.g., Velveeta), cooked cheese (e.g., pizza, lasagna).
Salt
Refined table salt (use sea salt instead).
Beverages
Alcohol, soda, fruit juices (except 10–12 oz carrot juice or 1–2 oz wheatgrass juice weekly).
Other
Hydroponically grown food (nutritionally inferior).
Tips for Success
Leftovers: Avoid eating food older than 2–3 days as it can strain your gut.
Local, Seasonal Foods: Incorporate local and seasonal fruits and berries for occasional treats.
Whole, Fresh Foods: Whenever possible, prioritize minimally processed, whole foods for maximum nourishment.
Sample Weekly Meal Plan (Carnivore)
Monday
Breakfast: Soft-boiled eggs, sautéed daikon and carrots, buttered purple corn tortilla
Lunch: Grass-fed beef stew with cooked onions, celery, and red cabbage
Dinner: Roasted chicken, green beans, and rutabaga mash
Tuesday
Breakfast: Goat yogurt with a sprinkle of cinnamon and cooked purple cornmeal porridge
Lunch: Sardine salad with red cabbage and olive oil dressing
Dinner: Lamb meatballs, roasted Brussels sprouts, and sautéed garlic
Wednesday
Breakfast: Poached eggs, sautéed carrots and celery, buttered polenta
Lunch: Pasture-raised chicken stir-fry with savoy cabbage and green beans
Dinner: Grass-fed steak with rutabaga fries and cauliflower mash
Thursday
Breakfast: Soft-boiled eggs, daikon radish hash, and a buttered tortilla
Lunch: Lentil soup with onions and garlic (occasional food day)
Dinner: Grilled sardines with roasted Brussels sprouts and parsnips
Friday
Breakfast: Goat cheese omelet with sautéed onions and rutabaga
Lunch: Grass-fed beef burger (no bun) with red cabbage slaw
Dinner: Baked chicken with roasted carrots and green beans
Saturday
Breakfast: Poached eggs, sautéed cauliflower, and buttered corn tortilla
Lunch: Sardine salad with roasted sweet potatoes (occasional)
Dinner: Grilled lamb chops with Brussels sprouts and rutabaga
Sunday
Breakfast: Soft-boiled eggs, sautéed garlic and onions, and polenta
Lunch: Chicken soup with carrots, celery, and red cabbage
Dinner: Roasted beef with green beans and savoy cabbage
Vegetarian Sample Menu for the Week
Here's a sample vegetarian menu that aligns with the principles of nutritional balancing science, focusing on the daily, occasional, and forbidden food categories:
Day 1:
Breakfast:
Scrambled eggs (soft-cooked) with sautéed spinach, onions, and garlic (cooked in butter or olive oil)
1 small apple (local, seasonal fruit)
Lunch:
Roasted root vegetables (carrots, daikon radish, and rutabaga) with a side of sautéed mizuna greens
Quinoa salad with roasted beets, chives, and olive oil dressing
Dinner:
Cauliflower and red cabbage stir-fry with garlic, ginger, and a dash of coconut oil
Baked sweet potato (1/2 cup serving)
Day 2:
Breakfast:
Smoothie with almond butter, 1/2 banana, spinach, and a tablespoon of tahini
1 boiled egg (soft-boiled)
Lunch:
Sautéed broccoli, cauliflower, and onions in olive oil, served with a side of cooked blue corn tortillas
Side salad with mixed greens, olive oil, and lemon dressing
Dinner:
Veggie stew with root vegetables (carrots, turnips, and rutabaga), garlic, and onions
Green beans sautéed in butter
Day 3:
Breakfast:
1 poached egg with sautéed Swiss chard and garlic in butter
1 small pear (local, seasonal fruit)
Lunch:
Grilled tempeh with sautéed Brussels sprouts, onions, and garlic
Side of millet or quinoa
Dinner:
Zucchini noodles with pesto (made with olive oil, garlic, and nuts)
Roasted beets with a drizzle of olive oil and fresh chives
Day 4:
Breakfast:
Avocado toast on a slice of homemade blue corn bread (avocado only once a week)
Herbal tea or 1-2 ounces of wheatgrass juice
Lunch:
Lentil and vegetable soup with carrots, onions, and daikon radish
Side of sautéed kale with garlic
Dinner:
Cauliflower rice stir-fried with green onions, ginger, and tamari
Baked parsnips and turnips with a side of roasted garlic
Day 5:
Breakfast:
Warm quinoa porridge with cinnamon and 1 tablespoon almond butter
1/2 cup of kefir (if tolerated)
Lunch:
Grilled tofu with roasted sweet potato (limit to 1/2 cup per serving)
Side of steamed green beans and broccoli
Dinner:
Mixed vegetable curry (cauliflower, green beans, and carrots) with coconut milk
Side of steamed millet or quinoa
Day 6:
Breakfast:
Oatmeal made with steel-cut oats, cinnamon, and a spoonful of tahini
1 small orange (local, seasonal fruit)
Lunch:
Chickpea salad with cucumbers, onions, olive oil, and lemon juice
Side of roasted cabbage and Brussels sprouts
Dinner:
Stuffed acorn squash with quinoa, onions, garlic, and herbs
Steamed kale with olive oil and lemon juice
Day 7:
Breakfast:
1 poached egg with sautéed onions, garlic, and cauliflower
1/2 grapefruit (local, seasonal fruit)
Lunch:
Veggie burger (homemade with lentils, carrots, and onions) served with a side of roasted root vegetables
Side salad with olive oil dressing
Dinner:
Roasted vegetable medley (broccoli, Brussels sprouts, carrots, and cauliflower) with olive oil
Side of quinoa or millet
Notes for Vegetarians:
Focus on whole foods and cooked vegetables to ensure you’re getting the necessary minerals and nutrients for optimal health.
Limit starchy vegetables like sweet potatoes and yams to no more than 1/2 cup per serving.
Include proteins like eggs, tofu, tempeh, and lentils for balanced meals.
Be mindful of seasonal and local fruits—enjoy them occasionally to support a well-rounded diet.
This vegetarian menu keeps things simple while prioritizing daily and occasional foods, following the nutritional guidelines for health and balance.
Shopping List
Vegetables
Daikon, carrots, rutabaga, onions (variety), red cabbage, savoy cabbage, Brussels sprouts, green beans, garlic, celery, ginger, cauliflower
Proteins
Grass-fed beef, pasture-raised chicken, lamb, sardines, goat cheese, goat yogurt
Grains
Blue or purple corn products (tortillas, flour, polenta), steel-cut oats (occasional)
Fats
Butter, cream, tallow, olive oil (raw use only)
Occasional Additions
Parsnips, sweet potatoes, local fruits, and berries
This guide empowers you to embrace simplicity, eat mindfully, and keep your family healthy without unnecessary stress. You’ve got this, mom!
Want to fine-tune your diet for optimal health?
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