Clean Eating

WATER Drink at least 64-96 ounces of water daily. That’s 8-12 cups. Drink more if you’re exercising and sweating. Drink another 8oz for every caffeinated beverage (soda, coffee, energy drink).

MEALS Eat 6 small meals daily 2-3 hours apart. Make your snacks more like meals by including protein. What are some examples?

WHOLE FOODS (not the store) Choose whole, nutrient dense food from the earth. Avoid over-processed and packaged foods. Ditch the bags, boxes, cans. Go for foods in their natural state.

PROTEIN & CARBS Pair lean protein with complex carbs at each meal. Ex: raspberries & Greek yogurt, whole grains & beans. Other examples?

HEALTHY FATS Aim for 2-3 servings of healthy fats each day. Ex: 1/8 cup nuts, avocado, 1 TBS nut butter. We need healthy fats daily.

GET YOUR GREENS Aim for 4-6 servings of greens each day. Ex: kale, collard greens, mustard greens, lettuce, bok choy, spinach. Put them in smoothies.

PORTIONS PORTIONS PORTIONS Measure portions with your hand. Fist= 1 cup Palm= 3 oz protein handful= ½ cup Thumb= 1 TBS Thumb tip= 1 tsp.

REDUCE SUGAR Reduce sugar intake. Refined sugars are addictive and lack any nutritional value.

IN-SEASON PRODUCE Opt for in-season fruits and veggies. Produce is healthier and tastes better when in-season. Shop farmer’s markets for local, fresh, and in-season produce. Try to grow some of your own food.

80/20 RULE Get lean in the kitchen and get fit in the gym. Our physique is based 80% on food intake and 20% on exercise and genetics. Don’t compare yourself to others, you are an individual. Your goal is to be the best YOU possible. You are not on a diet!

BE PREPARED Meal prep Have healthy snacks on hand Be involved in grocery shopping