Here are the clean eating basics.  The idea is to eat foods as close to nature as possible- lots of lean meats, veggies, fruits and whole grains.

 

  • Eat five to six times a day- three meals and two to three small snacks. Have protein and a complex carb everytime you eat.
  • Drink enough water each day- divide your body weight in half and drink that many ounces of water each day. (A 180 pound person needs 90 ounces of water daily.)
  • Read labels- anything with a long list of ingredients or ingredients you can’t pronounce are best avoided.
  • Avoid processed and refined foods- like foods containing white flour, sugar, aspartame and high fructose corn syrup.
  • Consume healthy fats- we all need healthy fats to help our body function properly.
  • Know portion sizes- and stick to them.

(Information from Tosca Reno's book "The Eat-Clean Diet for Family & Kids")

 

Check out the recipe page for yummy meals the whole family will love!

One of the biggest mistakes people make when trying to lose weight is not eating enough. Our bodies require a certain amount of calories each day to maintain basic body functions. When we go below that number, our bodies kick into ‘starvation mode’ and hang on to every calorie they can get. Here’s how to figure your nutrient goals. 

 

Calories-

 

Target Weight x Activity Level =  Calories

 

Activity Level:

20 Very active men

15 Very active women, Moderately active men

13 Moderately active women, Inactive men, People over 55

10 Inactive women, repeat dieters, seriously overweight people

 

Protein–

 

Weight / 2.2= protein grams

 

Fat- 

 

Decide what percentage of your calories you want to have come from fat (between 20-30%)

 

Calories Needed x % of Fat Calories = Fat Calories

 

Fat Calories / 9 = Grams of Fat

 

Carbohydrates-

 

Decide what percentage of your calories you want to have come from complex carbohydrates (Between 40-55%)

 

 Calories Needed  x % of Carbohydrates Calories = Carbohydrates Calories

 Carbohydrates Calories / 4 = Grams of Carbohydrates

 

To figure how many of each nutrient you need at each meal, divide by 4. Put that number in the Breakfast, Lunch and Dinner slots. Then divide that 4th number by two and put that in each of the snack slots.

 

(Information from 'The Complete Food Counter" by Annette B Natow, Ph.D and Jo-Ann Heslin, M.A., R.D.)

 

Here is the outline I use to plan my meals. Since I've been eating clean and using this outline, I've had a lot more energy and I feel better.

 

Breakfast: Protein, Fruit, Grain

Snack: Protein, Veggie

Lunch: Protein, Fruit, Veggie, Grain

Snack: Protein, Veggie

Dinner: Protein, Fruit, Veggie

Optional Snack: Protein, Veggie

 

 

Eating Cleaner