FitMeg08’s BodyBlog

I see quite a few posts of people wondering about clean eating and how to eat clean. So I thought I would just share some tips from my favorite Eat Clean book by Tosca Reno.

Foods that are considered clean:

The basics:

Pam, Herbs (rosemary, basil, oregano, dill, mint, thyme, etc) Spices red pepper flakes,cinnamon, nutmeg, cloves, allspice, etc) Sea Salt, Black pepper, peppercorn, Balsamic vinegar, rice vinegar, low sodium veggie or chicken broth, garlic powder, onion powder, lemon or lime juice, apple cider vinegar.

*These can be used to add flavor to your favorite foods without the add calories. Limit your salt use, too much sodium can cause you to retain water. It is recommended to keep your sodium under 2300mg.  

Whole Grains:

Brown rice, flaxseed, wheat germ, oatmeal (plain), cream of wheat, quinoa, bulgur, millet.

*Avoid oatmeals with added sugar. Just get plain Quaker oatmeal and use cinnamon to spice it up or you can use your favorite fruits. Whole grains are a good way to get in the fiber that you need to keep "regular". I put wheat germ in my yogurt, it add a little crunch to the oatmeal and the fiber!

Nuts/Seeds:

UNSALTED- Almonds, cashews, sunflower seeds, all-natural nut butters.

*Beware! Nuts and seeds can be very addicting! Pay attention to the serving size… usually the serving size for almonds is 1oz. That’s not much! Nuts and seeds can also be high in fat!

Cereals:

Muesli, Weetabix, Kashi Cereals, Shredded Wheat, Ancient grains, All-Bran

*I don’t even know what some of that stuff is! Again, pay attention to the serving size- usually 1/2 cup.

Dried Fruit:

Apricots, Raisins, Dried apples, Prunes, Cranberries, Cherries, Figs Dates

* Watch for the dried fruit you find on the shelves. Make sure that it doesn’t include hydrogenated vegetable oil or high fructose corn syrup- that’s not in the clean eating diet!

Condiments:

Mustard, Salsa

*Yeah, yeah I know- no mayo or cream toppings. Don’t worry eventually that stuff will nasty to you!

Oils:

Extra virgin olive oil, Safflower oil, Pumpkin oil

*These oils can be expensive if you’re on a budget. But it is a good investment. You use them sparingly so they last for a while.

Pantry:

Yams, sweet potatoes, Potatoes, Onions, Garlic, Squash, Turnip

*If your local super market has microwavable sweet potatoes, stock up! They are so quick to make and just as yummy! They come in a plastic wrap and you microwave them for just a few minutes!

Dry Goods:

Baking Soda, Whole-wheat flour, Baking Powder, Vanilla (best quality), sea salt

Supplements:

Bee Pollen, Whey protein powder, Protein Barsa, Vitamins B, C, E, Magnesium, Calcium, Omega-3 fatty acids, Creatime, MSM, Daily Multivitamin, Alfalfa, Wheatgrass, CoQ10

Pantry:

White Beans, Unsweetened applesauce, chickpeas, lentils, kidney beans, bottled water, canned tomatoes, tuna- water packed, Salmon- water packed, tomato paste.

Freezer/Refrigertor:

Salmon, Fish, Red Meat, Frozen berries, frozen veggies, chicken breats, eggs, soy milk, skim milk, fresh fruits, fresh veggies.

*Red meat isn’t in the book. But not everyone can give that up. (especially me) Use red meat in moderation- keep your serving size low. Make sure your beef is of good quality- I normally eat 97/3- it’s more expensive but it’s worth it!

Eating clean can be difficult to adjust to. When you first go to the super market, you’ll spend a lot of time reading labels and ingredients. But you will adjust! A good tip is to stay on the outside aisles of the grocery store and stick to your list!

Hopefully this helped someone out there!

This entry was posted on Friday, October 24th, 2008 at 2:51 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.