Clean Eating
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Clean Eating is getting the majority of calories from FRESH, PURE, WHOLE, NATURAL foods. “Clean” foods are not processed, and they are not from a can or a box.
The goal of “clean eating” is to consume as much natural food as possible, and to time meals and food combinations in such a way that metabolism and overall health benefit is maximized.
Clean Eating also includes staying well hydrated, or drinking enough water for your body and activity level.
KEY TIPS
- Try to think about balancing meals so that at least 2 different food groups are included.
- “Perimeter Shop” the supermarket. This simply means shopping around the perimeter, or the outside of the market. This is where you will find the fresh fruits, vegetables, meats, and dairy. Shopping down the aisles should be kept to a minimum, as this is where most of the canned, boxed, and processed foods are.
- “Eat 100% Clean, 90% of the time. If you are aware and make it a goal to eat clean most of the time, you can give yourself a break once in a while and eat foods that do not fall into this category.
- “Conscious Eating”. Always be aware when and what you are eating. Try to avoid eating in a rush, eating while driving, or doing other tasks.
- Plan Ahead. Do not find yourself in a situation where you are hungry and have nothing on hand to eat. This is when you will grab the fastest thing in site. Most times, it will not be healthy.
- Try to eat every 3 hours.
- Stay Hydrated. A basic gauge is ½ of your body weight in ounces of water per day. Individual needs may differ.
- Be aware of calories. Clean foods can still pack on pounds. Control your portion sizes.
- Find a couple of “Clean” snacks that are easy to take with you, and keep them on hand for hunger “emergencies”
CLEAN FOOD GROUP EXAMPLES
- Protein
- Skinless chicken breast
- Skinless turkey breast
- Fish
- Red Meat – loin cuts or flank steaks are best
- Egg Whites
- Beans
- Fruit
- In most cases, stick with the actual fruit. Many juices can be loaded with added sugar and other ingredients.
- Vegetables
- Anything green in color is best (spinach, broccoli, asparagus, green beans, sugar snap peas, etc.)
- Carbohydrate
- Old Fashioned Oats
- English Muffin
- Ezekiel Bread
- Whole Grain Breads (not enriched)
- Natural Whole Grain Cereals
- Brown Rice
- Baked Potato
- Sweet Potato
- Whole Wheat Pasta
- Whole Grain Flour
- Fat
- Flax Seed Oil
- Fish Oils
- Natural Peanut Butter
- Nuts (raw, unsalted, non-roasted)
- Cheese
- Egg Yolk
- Olive Oil
- Peanut Oil
- (Other natural oils – refrigerated)
***COOKING***
Be aware of seasonings and sauces that are used in cooking. They contain calories!! Check labels for ingredients.
Steam, Grill, Broil, Bake, or Pan Fry with small amounts of healthy oils.
***EATING OUT***
Do not be afraid to Special Order. Follow the clean eating guidelines as far as what to order, and just get it specially prepared with any seasonings or sauces on the side.
Be aware of portion sizes, as they are usually very large when eating out.
Grilled, Broiled, or Steamed are safest when eating out.
Stay away from sautéed, fried, and sometimes baked.
Realize that when eating out, the food will generally contain more sodium than a fresh meal prepared at home.
DRINKS
Water, Water, Water. No other liquid should be considered a substitute for water, even those with no calories. Many drinks contain added sugars, chemicals, and other ingredients that do not promote good health.
FOOD LABELS
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Ingredients.
Ingredients are listed in order of amount in the food. Things you DO NOT want to see include: High Fructose Syrups, Sugar, Partially Hydrogenated (or Hydrogenated), Enriched, Sodium.
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Serving Size
Make sure to check the serving size. Many times there are more servings in a package than you realize. If you consume more than 1 serving, you must re-calculate the food label numbers accordingly.
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Calories
Be sure to check the total calories in 1 serving.
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How much is too much?
Numbers listed on a food label should be 0 for trans- fats, and VERY LOW in Saturated fats.
You are also looking for low numbers in sodium and sugar.
High protein and carbohydrate numbers are usually good.
Check the USDA recommended daily allowances for more specific decision making.
MORE INFO
The guidelines listed here are designed to be basic and general. They can get you off to a great healthy start!!
For more info, or answers to more specific, individual nutrition / lifestyle questions, please contact our Registered Dietician.
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