What Is Clean Eating

For those of you who know nothing about the Eat Clean lifestyle, here are the basic principles of the diet.

Here are the Eat Clean Principles:

1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals.

Protein and complex carb at each meal with a big glass of water!

2. Eat breakfast everyday, within an hour of rising.

3. Make your last meal 3 hours before bed.

This one is personally very hard for me, but so far this week I haven't had my 3rd snack and I'm not starving!

4. Eat a combination of lean protein and complex carbohydrates at each meal.

5. Eat sufficient healthy fats every day.

This is where I was going over board before. I was eating too many nuts and nut butter!

6. Drink two to three liters of water each day.

7. Carry a cooler packed with Clean foods each day.

8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.

9. Adhere to proper portion sizes.

10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.

If you don't know what the ingredient is, don't eat it!

Portion Sizes

Protein- a proper portion of meat or any other protein is measured by what can fit into the palm of one hand.

Starchy Complex Carbohydrates- A proper portion of starchy carbs is measured by what can fit into one cupped hand.

Carbs from Fruits and Vegetables- A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two hands cupped together.

Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.

Portion Size Guidelines:

For lean protein: you are allowed one palm sized portion at each meal.

Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeth.

Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.

Sweet potatoes, potatoes, radishes, beans and legumes, oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff and farro.

Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at eat meal.

Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, spinach and other leafy greens (the darker the better), brussels sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons and garlic.

Healthy Fats: One to two servings per day, divided between one or two meals.

flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut, walnut and fish).

Other Allowable Foods: Coffee (black), caffeine free herbal teas, tamari, unsweetened soy, rice or almond milk, mustard, salsa, herbs and spices.