What does it mean to eat clean?
Clean Eating
- Food consumed in its most natural state, or close to it.
- Which means nothing processed.
- Fruits and veggies.
- Nuts, legumes, natural nut butters, nut oils. (no additives)
- Whole grains.
- Lean proteins. (chicken, ground turkey, fish, lean beef).
- General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!
What are you options?
Complex Carbs
Steel Cut Oats
Sweet Potatoes (Yams)
Black Beans
Kidney Beans
Lentils
Ezekiel Bread
Ezekiel brand pasta
Wild rice
Brown rice
Wehani rice
Whole wheat pita
Corn tortillas
Ezekiel wheat tortillas
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat berries
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes
Vegetables
Leafy lettuce
Broccoli
Asparagus
String beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Leafy lettuce
Broccoli
Asparagus
String beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes (dried)
Okra
Parnsips
Cilantro
Chives
Kale
Dried Split Peas
Corn
Edammame (frozen)
Canned chickpeas
Miso
Leeks
Fruits
Blueberries
Raspberries
Lime & lemon juice
Apples
Grapes
Clementines
Watermelon
pineapple
Healthy Fats
Natural-style Peanut butter (unsalted)
Avocados
Lemon-scented olive-oil
Olive-oil cooking spray
Pine nuts
Almonds
Walnuts
Tahini paste
Silken tofu
Firm tofu
Proteins
Boneless, skinless chicken breast
Tuna
White meat chicken (water packed)
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank Steak (leanest)
Extra lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky
Dairy & Eggs
Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
Fat-free String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Condiments
Reduced-sodium soy sauce
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Sucanat or Splenda
Sugar Free Jelly
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce
Herbs & Spices
Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg
