Clean Eating 101

It seems like clean eating is popping up in a lot of places these days, but sometimes people still ask: What exactly is it? Well simply put: it's about eating "real foods" that are minimally processed, refined and handled -- basically anything that is close to its natural form as possible. 

Most importantly: this is NOT a diet, it is a LIFESTYLE!

So How do you eat clean?

* Drink at least two liters of water every day (8 cups) - If this is hard, try to get at least half of your body weight in ounces per day. Water is VITAL!

* Limit your alcohol consumption 

* Eat every 2-3 hours, so about 5-6 small meals per day (3 meals and 2-3 small snacks)

* Include a lean protein, lots of fresh vegetables and fruit, and a complex carbohydrate with each meal

* NEVER miss a meal...especially breakfast!

* Take a cooler with clean-eating foods to get you through the day.

* Get label savvy - clean foods contain 1-2 ingredients. Any products with labels of ingredients you can't pronounce are a no no!

* Avoid processed and refined foods (white flour, sugar, bread, pasta) 

* Steer clear of anything high in saturated and trans fats, anything fried, and anything high in sugar.

* Avoid calorie dense food that has no nutritional value

* Depend on fresh veggies and fruit for fiber, vitamins, and enzymes.

* Consume healthy fats, try to have one per day.

* Learn about portion size, and stick to it!

* Shop on the perimeter of the grocery store, that's where the cleanest foods usually are!

What should you buy? 

Here is a grocery list for beginners: 

Other Aspects of clean eating:





Portion Control: You could be eating clean, but still be eating too much, which is not going to get you the best results. Many people are surprised to learn you can overeat even the healthiest of foods including fruits and veggies! Now, I know you don't carry measuring cups with you, so here is a guide using your hands, on how much you should eat!

Meal Planning: Failing to plan, is planning to fail. If you plan out your meals ahead of time, then when you are rushing around during the week, you are less likely to grad *BAD* food if you have a plan in place. Sometimes I also prep my meals for the week on the weekend, so I can literally just grab and go! Here is an old meal plan on mine, that you can use as an example!