Top 10 Tips for Eating Clean

I've written about this once before but it's not something I can speak to enough.  Eating "clean" or eating a "well balanced diet" truly takes TIME and education on your part.  It's not rocket science but it is going to take some EFFORTS on your end to truly find your balance in "eating clean."


Clean eating is a relative term and really is geared towards what works for YOU and YOUR family.  Not what I am doing, what I am eating or what someone else is eating or doing.  Use the information available all over the internet and what routines others follow to INSPIRE you to create your own healthy relationship with food. 

As mentioned above clean eating is a general term for a diet which consists of little to no processed foods.  This doesn't mean you have to become a vegetarian or a vegan and only eat organic.  Clean eating means that you eat minimal processed foods which are prepared foods in boxes, jars, cans, etc. minimal added sugars (including artificial sugars), low fiber foods and grains.  Processed foods contain TONS of sodium, are high in fat and include trans fats and LOTS of saturated fats; aka the UNHEALTHY fats.  

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:

1. Eat more and more often - nearly 6 meals a day!  Breakfast, lunch, dinner, snacks!  A healthy diet consists of high fiber low calorie foods; this allows you to get in those vitamins and minerals your body needs to function and survive.  

2. Do NOT skip breakfast - seriously breakfast is THE MOST important meal of the day.  It really should be your biggest meal as well.  Eating a GIANT healthy breakfast provides you with the fuel you need to get through your day.  This fuel is your ENERGY!  Skipping breakfast can also cause you to over eat later in the day or slip up in eating chocolate, candy or "bad" carbs like donuts.  There are SO MANY easy breakfast recipes.  I drink Shakeology every morning loaded with fruits and veggies.  It is high in protein, low in carbs and calories making this my go to shake to fuel my day and reach my goals.

3. 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).

4. Don't skip the healthy fats = coconut oil, olive oil or avocado. 

5. Carry a cooler packed with your clean foods and snacks!  If you're planning to be out and about shopping and running errands, plan by having healthy snacks on hand! 

6. 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.

7. 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!  I really like the 21 Day Fix portion control containers, this helped me in knowing how to eat clean and limiting myself to specific portions.  It breaks it ALLLLL the way down!   

8. Avoid or consume in moderation - overly processed foods made with white flour and sugar.  Chemically charged foods, pre-packaged foods containing preservatives such as Benzoate Preservatives (BHT, BHA, TBHQ), avoid artificial sugars such as Acesulfame potassium, aspartame, Sucralose.  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.

9. Drink LOTS of water!  Take your body weight and divide that by TWO.  The number you get is the number of ounces in water you should be drinking at minimum.  So if you weigh 100 pounds, you should be drinking 50 ounces of water.

10. Meal prep, meal prep, meal prep - if you are NOT planning your meals, prepping your meals and portioning out your meals you are planning to fail.  PERIOD.  If you want to see weight loss results you will take out time ONE day out of the week to hammer this out.  It SAVES you loads of time, money on food and helps you reach your results!  DUH who doesn't want results!? 

So you might be thinking...

"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.

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Raw honey