Clean Eating Diet – Beginner’s Guide
The heart of clean eating is essentially a lifestyle choice and a commitment to eating ‘real natural foods’, as natural as possible … and really limiting all types of processed foods from your eating habit. But it is not a diet, rather an individual and family choice to natural foods that consists of fresh fruits (organic) and vegetables, wholegrains, healthy fat and lean protein.
By preparing the meals in advance, you are well on your way to a healthier lifestyle choice. And armed with a healthy grocery list, it will lead to an improved diet meal plan and most of all, improved health – it’s all about one clean eating meal at a time.
What is Allowed in a Clean Eating Meal?
(For a breakdown of clean eating foods, check out the infographic near the end of the post!)
– Fresh fruits and vegetables (frozen veggies too)
– Wholegrain pasta and wheat
– Lean protein
– Healthy fats (essential fatty acids)
– Organic or grass fed products
– Limited dairy products
– White : flour, rice, sugar
– Processed and refined products
– Preservatives, fast food, alcohol, candy, baked goods, sugary drinks
Clean Eating Diet Plan
The first urgent thing to accomplish – donate or get rid of the unwanted bad foods from the kitchen pantry. Once that is done, restock the pantry with the clean eating foods.
Get in 5 to 6 meals a day and stick to portion sizes – that means, 3 main meals (1 serve for each meal) with 2 or 3 healthy clean eating snacks in between. Meals and snack must include fresh fruits and vegetables, complex carbs, lean protein and healthy fat in each meal. Stay away from trans fat, fried foods and anything high in sugar. The aim of the clean eating diet is to limit and consume less processed and pre-packaged foods, and eating within the portion sizes.
If you are on an outing or eating at work, pack the food to go. Prepare the meals and pack in a cooler to take it with you which allows you to stick your clean eating diet plan on the go.
In addition, drink a minimum of 8 glasses of water or fruit infused water everyday.
Plus when you are shopping for your grocery, shop wisely and read the labels carefully. That means find clean foods with healthy and short ingredient list and preferably without sugar in the ingredient. Alternatively, make sure the sugar content is listed near the bottom, as it normally means less sugar is added to the food.
And when you are buying produce, make sure it is local and in season as it will save you money. Also eat humanely raised meats and ocean friendly sea-food. And if your budget allows, choose organic whenever possible. Here’s a nice grocery list of clean eating foods for both beginners and the pros.
Lastly, to make things more enjoyable, make it a family affair and healp each other improve each other’s life and health!
Before you get onto the simple guideline, clean eating is all about eating fresh, unprocessed foods. And that means with proper planning, you will cleaning out the bad processed foods from your kitchen. Hence no junk foods, no sugary drinks (water is best), buy fresh (preferably organic) produce from your local grocer and cook your own healthy meals for great nutrition.