What Does it REALLY Mean to Eat Clean?

It's not hard to find an article or report on eating clean - but what exactly does that mean?

Well, first off it means what it says - start with a clean cutting board and a clean knife - yes, food safety is part of eating clean!  Don't forget the basics.

Next, make a mental note that a “clean” diet isn’t a quick-fix diet–it’s a lifestyle diet. If you have ever worked out with me or asked me about eating habits, you know the first thing I clarify is that the word diet" is just that - what you eat, not something you "go on" for awhile.  Unlike most "diets", a clean diet doesn’t involve intense restriction or going hungry. And, you don’t have to avoid any particular food groups.

Eating clean means consuming a variety of vegetables, fruits, lean proteins and whole grains. You have to find what works best for you and your schedule, but I typically recommend that your day consist of 3 balanced meals, supplemented with 2-3 healthy snacks, so that you are fueling your body every two to three hours throughout the day. There will be challenges to do this on some days, so it's just something to strive for and see if it works for you. 

Your three balanced meals should include (and your snacks too if you can):
* Lean protein, such as lean beef, lean pork, chicken breasts, beans, salmon, tuna or eggs. I recommend you strive for 25-30% of your calories to come from protein. If you work out regularly and do a fair amount of strength training, you should try for 1 gram of protein per pound of body weight. That may seem like a lot, however, most of us do not get enough protein to feed our muscles. The main thing to remember is HEALTHY proteins :).

* Complex carbohydrates, such as brown rice, quinoa, oatmeal whole grain pasta, vegetables, sweet potatoes and fruits. If you consume 1500-1800 calories per day, you would need about 200-225 grams of carbs per day.  If you consume 2000 calories per day, you would need 250 grams of carbs. I recommend 35-40% of your calories from complex carbs per day. Yes, it's trendy to "cut carbs" - but I do not recommend cutting them out of your diet. Just be selective on what carbs you choose (whole grain over white bagels or sweet potatoes over russet), how much (1 cup of cereal as opposed to a huge bowl) and balance (don't eat them all at one meal).  And raw or steamed vegetables?  Eat as many and as often as you want! 

* Healthy fats, such as olive, grapeseed or coconut oil, almonds, walnuts and avocados (watch portion sizes!). I recommend about 25-30% of your calories come from good fats.

And three VERY IMPORTANT reminders: A) Drink a minimum of eight cups of water each day. B) DON'T skip meals and do your best to avoid processed foods, saturated fats, artificial sugars, sodas and juices containing sugar. C) Measuring portion size is a fabulous idea. Use a kitchen scale or consider getting some different sized reusable containers and fill them with your foods - if you pack lunch and 1-2 snacks every day, that's an excellent way to control your portions! After you get in the habit of how much you really need, you won't need the containers or the scale.

It's not just top athletes who eat clean. Eating clean can support a  healthy weight maintenance for anyone–and it’s great for overall  health. There truly is no one "program" that will work for every person.  However, take these tips and tweak them for you.  And if you have questions, never hesitate to send them my way!