Eating Clean

Over the course of my quest toward better health and fitness, I've come to appreciate something called Clean Eating. You may have noticed two books in the recommended book section of the blog that refer to clean eating. So what does that mean? Take a look:

Clean Eating Principles

1. Eat 6 small meals each day.

2. Eat every 2 to 3 hours.

3. Eat a combination of lean protein plus complex carbohydrates at each meal. 

4. Drink 2 to 3 liters of water each day. 

5. Depend on fresh fruits and vegetables for complex carbs, enzymes and fiber.

6. Eat whole grains, not refined, over-processed, chemically charged foods.

7. Choose lean protein from poultry, fish, wild game, soy products and legumes. 

8. Eat healthy fats every day from fish, healthy oils, nuts, seeds and grains.

9. Never miss a meal, especially breakfast.

10. Stick to reasonable portion sizes. 

AVOID These

- Over-processed, refined foods

- Chemicals and preservatives

- White flour

- White sugar

- Artificial sugars

- Saturated and trans fats

- Alcohol -- avoid or minimize intake

- Calorie-dense foods with little or no nutritional food value

Now, I don't eat only what's on this list, but I do feel better when I do. Seriously. Have you ever stopped to think about all the stuff we eat that's masquerading as food? Start reading labels consistently and your eyes will be opened. 

I do make much better choices than I used to. I avoid pre-packaged, processed foods as much as possible -- and it's possible most of the time. Fresh or frozen fruits and vegetables -- not canned. I love salads, and make them frequently. Mixed greens, not iceberg lettuce. As a matter of fact, I just made myself a salad of mixed greens, carrot shreds, black beans (1/4 c. or less), corn (1/4 c. or less), some cut up, pan grilled chicken breast (about 1/2 c.), small green olives and an ounce of fat-free tomato and basil feta cheese. For the dressing, I used about 1/2 tablespoon of olive oil and some balsamic vinegar. Delicious. 

Snacks? One thing I like are Nature Valley Crunchy Granola Bars. They come 2 to a packet, and both bars are considered one serving -- it doesn't mean you have to eat both bars at the same time but, if you're really hungry, it's only 180 calories for both. Think before you eat. And again, read those labels. What you think is one serving could be two or three -- or more. Fruits (don't go overboard here -- remember portion control) and vegetables are good (use a fat-free dip, if you want, but ration it out. Learn to stick to the portion sizes on the container -- or less). Crunchy foods -- foods that take some time to eat -- are better than foods you can wolf down in three seconds flat. You're still going to think you're hungry, even if you're not, if you don't give your brain time to realize that you've eaten. 

I could go on and on. Obviously.  :-) 

Clean Eating Principals and Avoid These lists can be found in The Eat-Clean Diet for Family & Kids by Tosca Reno