What is clean eating?

Many of you might be asking yourself, "what is clean eating?"  And when I mentioned portion sizes; you might be asking yourself, "how much should I eat?" or "am I eating too much or not enough?"  Here I am hoping to clear up any questions or concerns on what "clean eating" is.

Clean eating is a general term for a diet that consists of little to no processed foods.  Processed foods often come in boxes or jar and have added sugars, are low in fiber and whole grains.  These processed foods are high in sodium, high in fat or include trans fats and lots and lots of saturated fat.

How do I eat clean?

Eating "clean" is a relatively easy and simple principle once you get the hang of avoiding processed foods as much as possible and learn to read nutrition labels.  Follow the easy principles below:

7 Clean eating principles:

• Eat more and more often approximately 6 meals a day.  This includes breakfast, lunch, dinner and snack.  Breakfast should be the largest meal of the day with a snack about 3 hours later followed by a moderately sized lunch another snack and dinner which should be your smaller meal of the day.
• You should be eating this way because if you're not eating enough your body will actually make the most of what you're eating by hanging onto the fat to store for future energy.  Your body actually goes into "starvation mode."
• Eat breakfast every day!
• Breakfast is the most important meal of the day.  You've probably heard this statement since you were a child and this couldn't be truer.  Eating a healthy breakfast can give you energy to fuel you through your day, satisfy your appetite and sets the stage for making smart decisions all day!
• Skipping breakfast can also cause you to over eat later in the day.  
• For an easy breakfast I like eating egg muffins!  These have vegetables, lean proteins and complex carbs necessary for me to start my day on the right food!  Check out the recipe HERE.
• Eat a combination of lean protein and complex carbs at each meal.
• An excellent lean protein for breakfast is eggs!  Pair up eggs with green veggies or whole grains such as whole grain bread or oatmeal (no seasoning or sugars added).
• Eat sufficient (two to three servings) healthy fats every day.
• Healthy fats consist of coconut oil, olive oil or avocado.
• Carry a cooler packed with clean foods each day.
• Rather than eating out or going through a drive through; BE PREPARED!
• If you fail to plan you plan to fail!
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• You should be consuming LOTS of fruits and veggies!  Fruits and veggies are LOADED with fiber, vitamins and nutrients needed to fuel you for the day! 
• Be mindful of high sugar fruits such as grapes and bananas.  Eat these in moderation.
• Adhere to proper portion sizes.
• Many of us are under eating but a lot of us are OVER eating!!  Or eating too much sugar from fruits! 

What foods should I avoid eating?

• Avoid all over-processed foods, particularly white flour and white sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Benzoate Preservatives (BHT, BHA, TBHQ)
• Avoid artificial sugars.
• Acesulfame potassium, aspartame, Sucralose 
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices (even if they are from 100% juice).
• 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.

If I can't have processed foods, what can I eat with a "clean" diet?

Lean Protein:
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as unsweetened almond, hemp, rice, or skim milk, low fat cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt, preferably Greek yogurt as it is higher in protein.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats such as chicken, turkey, or fish grilled or baked NOT fried.
• Quality protein powder that is sugar and chemical free

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, and apples.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as muesli or granola (read the labels to avoid added sugars and chemicals).
• 1 cup of cooked cereal such as oatmeal (no sugar added, flavor free, add cinnamon or diced apples to add flavor).
• 1 piece of whole grain bread or wrap (sprouted grain bread such as Ezekiel bread found in the freezer section of your grocer). 
• 1 handful sized serving of sweet potato, carrots or squash.

Beverages:

• half your body weight in fresh water (no artificial additives such as aspartame). 
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Raw honey