Download Clean Eating - Fit for Play

LET’S EAT CLEAN
What is Clean Eating?
Forget about counting calories. Instead go back to the basics. Clean eating is a lifestyle
focused on consuming only whole, “real” food in its most natural state or foods that are
minimally processed in order to achieve optimal health and wellness. Eating clean allows you
to eat more and weigh less.
How do I get started?
 Read Labels. Limit your food purchases to whole, “real” foods (1 ingredient) or minimally
processed foods (foods with less than five ingredients that you can pronounce). That
means no processed foods, refined flours or sugar.
 Eliminate “diet” foods. The word “diet” is really just a clever marketing tool to sell food
products to people trying to lose weight. When in fact “diet” food products are often filled
with chemicals, food additives and sugar, leaving you void of nutrition and hungry looking
for more.
 Eliminate Restriction. Everyone has a treat now and then, and no one eats perfect. The
focus needs to be on practice not perfection. Aim to make 80% of the foods you eat clean
(for your health) and 20% for pleasure (play).
 Eat breakfast daily. Eating breakfast helps break the fast. It helps jump start your
metabolism for the day and can help ward off food cravings later.
 Consume 5-6 small meals per day. Eating regularly throughout the day not only helps
with satiety but also helps balance your blood sugar and insulin levels. This helps provide a
steady source of energy throughout the day and promotes fat burning instead of storage.
 Consume balanced meals. Balanced meals with the right combination of complex carbs,
lean protein, and essential fats not only promotes overall health but can also help with
weight loss by restoring your fat burning chemistry. Aim to pair your complex carbs/fruit
with protein at each meal/snack to help fill you up and boost your metabolism.
 Cook. Pretty much anything you cook from scratch will be cleaner than something ordered
at a restaurant or prepared from a package. To make it easier to cook at home, plan ahead
and stock plenty of healthy foods for quickly assembled, homemade meals and snacks that
your family enjoys.
What are the benefits of eating clean?

More energy

Weight loss

Better sleep

Better mood

Stronger immune system

Decreased risk of disease

Increased metabolism

Clearer skin

Improved quality of life

Clearer thinking

Reduced inflammation
NUTRITION
BASICS
Healthy Fats
3-5 SERVINGS DAILY
The simplistic message promoted, when trying
to lose weight, is to reduce fat in the diet;
however, much research shows that eating
moderate amounts of fat can aid in weight loss.
The main reason is fat provides satiety, helping
us eat less. It also helps to balance blood sugar
and energy levels. Instead of running away from
fat, learn to choose the right ones- fish, nuts,
seeds, avocado, and healthy oils.
EXAMPLES:
Almonds
Avocado
Cashews
Chia seeds
Coconut oil
Cold water fish
EV olive oil
Flaxseed
Grapeseed oil
Nut butters
Pecans
Pine Nuts
Pumpkin seeds
Sesame oil
Sesame seeds
Walnuts
Lean Proteins
6 SERVINGS DAILY
Most of us typically do well with carbohydrates
and fat, but we often lack protein, especially in
the early part of the day- at breakfast and lunch.
Protein is an importance muscle builder, and it
can help curb your appetite. When combined
with complex carbs, protein can help boost your
metabolism and energy levels.
EXAMPLES:
Almond butter
Almond milk
Beef tenderloin
Bison
Canned salmon
Canned tuna
Chicken breasts
Cottage cheese
Dried beans
Eggs
Fresh fish
Greek yogurt
Ground turkey
Kefir
Lentils
Peanut butter
Pork tenderloin
Raw nuts
Rice milk
Tempah
Tofu
Seeds
Complex Carbs
3-5 SERVINGS GRAINS; 5-8 SERVINGS FRUITS/VEG DAILY
There are two types of carbohydrates: simple
and complex. Simple carbohydrates (think
white flour and sugar) break down easily and
tend to send blood sugar levels out of control.
For the most part, you want to avoid simple
carbs, with fruit being the exception. Fruits are
simple carbs, but they also contain vital
nutrients, vitamins and fiber, which slows down
their digestion.
Complex carbohydrates are high in fiber and
improve digestion. They provide a constant
supply of energy, keep you satisfied after meals
and help stabilize blood sugar levels. Beans,
vegetables, and 100% whole grains are all
complex carbs.
EXAMPLES: Starchy Complex Carbs from Whole Grains
Amaranth
Chickpeas*
Quinoa*
Barley
Dried Beans*
Split peas*
*
Brown rice
Lentils
Sorghum
Buckwheat
Millet
WG couscous
Bulgur
Oats
* These are high protein, complex carbs
EXAMPLES: Complex Carbs from Vegetable Sources
Asparagus
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Lettuce greens
Kale
Mushrooms
Onions
Okra
Peppers
Spinach
Squash
Sweet Potatoes
Tomatos
Zucchini
EXAMPLES: Complex Carbs from Fruit Sources
Apples
Banana
Berries
Grapes
Kiwi
Lemon/limes
Melon
Oranges
Peaches
Pears
Pineapple
Plums