CLEAN EATING




WHAT IS CLEAN EATING?
 

 
Clean Eating Principles:
  1. Eat more. Eat 5-6 small meals each day, spaced 2.5 - 3 hours apart. Have protein and complex carb at each meal with a big glass of water!
  2. Eat breakfast everyday within an hour of rising.
  3. Make your last meal 3 hours before bed.
  4. Eat a combination of lean protein and complex carbohydrates at each meal.
  5. Eat sufficient healthy fats every day.
  6. Drink 1/2 your body weight in ounces of water each day. Add some lemon, limes, cucumbers or orange slices for extra flavor!
  7. Carry a cooler packed with clean foods & snacks each day.
  8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
  9. Adhere to proper portion sizes (see below).
  10. Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats.
 
                                         
 READ THE INGREDIENTS LABEL!

 

What to Avoid:
  •  Avoid all over-processed foods, particularly white flour and sugar
  •  Avoid all chemically charge foods 
  •  Avoid foods containing preservatives
  •  Avoid artificial sugars
  •  Avoid artificial foods such as processed cheese slices
  •  Avoid saturated and trans fats
  •  Avoid sugar loaded beverages, including sodas and juices
  •  Avoid or do your best to limit alcohol intake
  •  Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods
  •  Avoid super sizing your meals
 AVOID ANYTHING that contains the following on the label:
  • High Fructose Corn Syrup, Corn Syrup
  • Aspartame
  • Sucralose
  • Maltodextrin
  • MSG (Monosodium Glutamate)
  • Enriched
  • Modified, Genetically-modified, etc.
  • From concentrate
TIP:  When you see the words "diet", "sugar-free" or "lite", chances are it contains artificial sweeteners like Aspartame - POISON!

 


Portion Control:
 
 Complex Carbohydrates from Fruit and Vegetables -
 6 portions per day
A portion is:
  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes 
  •  1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash
  •  2 cupped handfuls of vegetables including broth based/vegetable puree soups

 Complex Carbohydrates from Whole Grains and Starchy Carbohydrates -
 2-4 portions per day 
A portion is:
  • 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola
  • 1 handful of cooked cereal
  • 1 piece of whole grain bread or wrap

 Lean Protein -
 6 portions per day 
A portion is:
  • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage   cheese, kefir, yogurt cheese or  plain fat free sugar free yogurt
  • 1 scant handful of raw, unsalted nuts (healthy fat)
  • 2 tablespoons of all natural nut butters such as almond or peanut butter (healthy fats)
  • 1 palm-sized portion of lean meats



 

 GOLDEN RULE: IF YOU CAN'T PRONOUNCE IT...IT'S NOT GOOD FOR YOU!


 ***TIP*** The “FOODUCATE” app is a great tool to help you out at the grocery store! 

 


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