Improving your health one meal at a time Clean Eating Improving your health one meal at a time

Clean Eating Basics There are many definitions of what clean eating is, but essentially it is choosing to consume foods that are not processed and are closer to their whole food form. Although clean eating can include meat and dairy, clean eating can also be advantageous for those that are vegetarian or don’t consume dairy products.

Improved energy levels Benefits of CLEAN EATING Improved energy levels Weight loss Improved complexion Better quality sleep Increased fat loss Improved digestion

Eat Plenty of FRUITS & VEGETABLES Choose fresh fruit and vegetables when possible. When fresh fruit or vegetables are not an option, be sure to choose frozen over canned. Canned options typically have more sodium and/or sugar added. Always choose a whole fruit or vegetable over juice. Juice typically has sodium and/or sugar added.

Always choose lean cuts of meat Be Picky when Choosing Protein Always choose lean cuts of meat Spend the extra money and choose organic and grass fed meats. These meats have less hormones, pesticides and other additives that you want to keep out of your food. When cooking, be sure to grill, bake, or broil the meat to avoid adding unnecessary fat to your diet.

Complex Carbohydrates When eating a clean diet it is important to choose carbohydrates that are whole and in their most natural and unprocessed form. Whole carbohydrate examples: Fruits & vegetables Corn, peas, legumes, beans Whole grains such as oatmeal, quinoa, amaranth, barley, etc.

Make water or tea your primary beverage. Pay Attention to Your Beverages Clean eating means removing added sugar from your diet, which means no sodas, not even diet sodas. Make water or tea your primary beverage. Juice your own fruits and vegetables; creating your own juices means you control what goes into your juice.

Eating clean promotes eating less saturated fat. Friendly Fats Eating clean promotes eating less saturated fat. By choosing the following items you can be sure your saturated fat intake is under control: Lean cuts of meat Fish Nuts Avocados

Eat Frequently Frequent eating will help prevent overeating because you will not be allowing your body to get to the point where you feel like you are starving. Every 3-4 hours have a small meal or snack to help keep blood sugar levels stable. Choose snacks like fruits and vegetables, nuts, and low-fat or fat free dairy products.

Resources coreperformance.com thegraciouspantry.com fitday.com