Clean eating is a diet program based on the idea that the best way to eat is to abundantly enjoy whole foods -- that is, foods as close to their natural state and you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan don't count calories, but instead trust in good quality, healthy food.
Step 1
Eat plenty of fruits and vegetables. Choose fresh, unprocessed foods over canned or processed products. Clean eating enthusiasts believe that we were meant to survive on fresh fruits and vegetables and that processing them reduces their nutritional value and fiber content and adds salt, fat, sugar and chemicals. Choose fruit instead of fruit juice and if you must pick a processed vegetable, frozen is always better than canned.
Step 2
Balance protein and complex carbohydrates. Incorporate whole grains like brown rice or millet over processed grains. Eat lean meats, and choose organic or grass fed meats when possible as these foods are usually clean of pesticides, hormones and additives. Grill, broil or steam your meats rather than frying.
Step 3
Avoid sodas and high calorie, sugary drinks. Follow the tenant of clean eating that aims to remove added sugars from the diet. Choose water or tea for your beverages, or juice your own fruits and vegetables and enjoy them without added sugars or preservatives.
Step 4
Trade bad fats for good fats. One of the most important aspects of clean eating is removing saturated fats from the diet. Lower your saturated fat intake by avoiding fast food, choosing lean cuts of meat and getting your fat calories from foods like nuts and fatty fish.
Step 5
Eat several small meals to keep blood sugar stable and to avoid overeating. Choose snacks like nuts, low-fat or fat free dairy and fruits and vegetables. Note that some people who live a clean eating lifestyle don't eat dairy products while others adapt clean eating to a vegetarian lifestyle.
References
Clean Eating Magazine
What is Eating Clean?
Clean Eating: 5 Simple Steps. Courtesy of LIVESTRONG.COM
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http://www.squidoo.com/a-quick-nutritional-guide-to-nuts
Yeah, eat lots of fruit and vegetables. But really, eat more vegetables than fruit. Try to only eat the fruit that's in season.
If you feel the need to eat grains. Whole grain isn't enough. Eat properly prepared whole grains that have been fermented or sprouted to render their anti-neutrients neutral. Otherwise the minerals they contains can not be absorbed. You end up consuming empty calories that harm your gut rather than helping it. This is how our ancestors did it before industrialization took over.
The fats is where the article gets it really screwed up. Saturated fats are good for you. Factory created seed oils are bad for you. They load up our diet with highly inflammatory Omega-6 fatty acids. They are a major component in what ails us. But yeah, eat plenty of fatty fish. Pastured raise beef is pretty much neutral.
Eat when you're hungry. Avoid sugary foods that spike our insulin levels. Nothing is more satiable than meat and vegs cooked with real fat like butter. Learn how to season.