Well Woman 101: A Well Woman's 10 'clean eating' foods

Hello all!

Someone new to weightloss/fitness world on a BB group asked for a list of healthy foods to be e-mailed to her and within 5mins, from the top of my head, I wrote the following. At the end of it, I was so impressed, I decided to put it on here so many others can benefit. I've procrastinated updating this blog long enough so hereis an opportunity:

Here's my own idea of 'clean-eating' foods...remember we ought to endeavor to eat "clean" 90% of the time when trying to lose weight.

THE PICTURES AREN'T FASCINATING, I KNOW, BUT THE FOOD TASTES GOOD. BLAME POOR CAMERA PHONE...

1) Oatmeal - great as breakfast - don't add sugar, just sweeten with fruits (apples or bananas or grapes or rasins). Make it even more filling and nutritous by adding nuts ;) Oats are versatile, they can be ground and used in place of flour for baking and can also be turned in boiling water and eaten as swallow!

2) Plaintain - I boil, grill or add them to vegetables. I never fry them. They are filling - high in cals so watch portions!

3) Sweet potatoes - another fave of mine. Vegetable that can b eaten as a 'carb' substitute ;) Friend to anyone trying to shed weight. VERY FILLING without high cals, nutritious too! I boil them, grill them or boil and pound them and eat with any soup! Also use to make pottage or as a simple snack. 100g-200g is a portion.

4) Apples!!! Filling, high in fibre and 1 a day really does keep the doctor away!

5) Fish - mackarel (especially) - high in healthy fats and oil, good for the brain and low in cals! Need I say more? Oh yes, grill or boil or smoke, do not fry!

6) SKINLESS Chicken - many complain about this however, over time my habit of removing skin has become 2nd nature, I no longer miss it. Skin is full of cholesterol, bad fats, high cals. Always eat more chicken/fish then the carb u r having them with.

7) Smoothies! These were used as my dinner for like 3months when I lost 18kg (only swapped for peppersoup sometimes). Vegetable smoothes, fruit smoothies of 'Freggys' (mixed)...get adventurous! They are filling and nutritious. Relieves fatigue and great for bowel movements ;) (remember to always add pulp). My fave mix is watermelon and pineapple with a little bit of lime for that kick ;)

8) Beans! This should be higher up on the list. High in fibre and protein, filling and nutritous. Beans pottage (oil free with shredded fish and co ;)), gbegiri, moimoi (akara is a no-no)

9) Nuts! Great as snacks, high in healthy fats (still fat so portion is important!)- I count my nuts ooo, don't just gulp them indiscriminately!

10) Wholegrain rice, pasta, bread - Yes, brown carbs, filling and they don't cause a high blood sugar spike and fall! Wholegrain foods may have a slightly higher calorie estimate to their white counterparts, however, u need less quantity in a portion to feel full and u get plenty more goodness (fibre!) With them ;) remember fibre, protein are a dieter's vice.

And last but not least, the ALMIGHTY Water!!! 2-3ltrs a day before during and after meals ;) Manytimes you feel hungry but you have eaten, you might just be thirsty! Gulp up!

Hope y'all find this 'quick off-the-top-of-my-head' list helpful. Pardon any typos or gbagauns ;)