Eating Clean Defined
The first step to losing weight and reclaiming your health is to eat foods that are whole, that is, as nature made them. Examples of whole foods vs processed foods are fruits, vegetables, lean meats, whole grains, and of course water. Examples of processed foods are chips, soda, some breads, and pretty much anything with a giant list of ingredients on the label. If you can’t pronounce the ingredient, it’s a good rule of thumb to not put it into your body.
Simple Guidelines for Success:
- Eat small frequent meals 4-6 times per day to level blood sugar and prevent hunger.
- Include green fibrous vegetables (broccoli, green beans, asparagus) daily.
- Include whole fruits, just limit your intake to about 2 servings per day if you are trying to lose weight.
- Include lean protein, complex carbohydrates and heart healthy fats in each meal choice.
Examples of lean protein: chicken breast, turkey breast, lean red meats, fish, egg whites
Examples of complex carbohydrates: oatmeal, yams, sweet potatoes, 100% whole grain products
Examples of healthy fats: avocado, natural almond butter or peanut butter, coconut oil
- Avoid ALL processed and/or refined foods
Examples: donuts and pastries, ice cream, fried foods, soda, sugar, white rice, foods containing white flour, hot dogs, potato chips, nachos, corn chips
- Avoid saturated and trans fats. Your best bet is to read the label!
Examples of foods containing saturated and trans fats: spreads (margarine), packaged foods (e.g., many cake mixes), fast foods (e.g., fries), frozen foods
- Avoid sodas, high calorie juices and other drinks that give your body no nutritional value and lots of unnecessary (unwanted) calories