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Clean Eating: List of Foods





This is not a complete list of everything you can eat, because the world is full of amazing and whole foods.  This will just give you an idea of all the wonderful things that are healthful to our bodies.  In a few of the photos above I show Luna Protein Bars , which are a great mid-afternoon snack to nosh on with a big glass of ice water.  How about the Greek yogurt.  I’d never had Greek yogurt before, just be sure to read the label and make sure you buy non-fat.  The picture above has a whopping 12 grams of protein, plus all that calcium makes it a perfect breakfast item when you mix in a few berries.

Also, I like using Newman’s Own Low-fat salad dressing.  It makes eating salads just a little easier, and tastier!


CLEAN EATING FOOD LIST: *Note that this is not an exhaustive list
Starchy Complex Carbs

  • GRAINS:
    Buckwheat
    Multi-grain, buckwheat, Ezekiel, oat bran, and whole-meal spelt bread and wraps
    Oat-bran cereal
    Oatmeal
    Cream of wheat
    Quinoa
    Spelt
    Sweet Potatoes
    Whole Barley
    Whole-wheat or brown rice couscous
    Whole-wheat, brown-rice or other whole-grain pasta/’Wild, black, or brown rice
  • VEGETABLE SOURCES:
    Bananas
    Carrots
    Potatoes
    Radishes
    Sweet Potatoes
    Yams
    Garbanzo beans (or chick peas)**
    Kidney beans**
    Lentils**
    Navy Beans**
    Pinto Beans**
    Soy Beans (aka edamame)**
    Split Peas**

**These are high protein complex carbs and may be used as a protein source
SERVINGS Per Day:  You should eat two to four servings of complex carbohydrates from whole grains or other starchy carb sources each day. 

  • CARBS FROM VEGETABLES:
    Artichokes
    Asparagus
    Beet greens
    Broccoli
    Brussel sprouts
    Cabbage
    Cauliflower
    Celery
    Cucumbers
    Eggplant
    Kale
    Lettuce
    Mushrooms
    Okra
    Onions
    Spinach
    Tomatoes
    Turnip Greens
    Watercress
    Zucchini
  • CARBS FROM FRUIT:
    Apples
    Berries (strawberries, blueberries, raspberries, blackberries, etc.)
    Cherries
    Cranberries
    Dried fruits in moderation
    Grapefruit
    Grapes
    Kiwi
    Lemons
    Limes
    Mango
    Melons
    Nectarines
    Oranges
    Papaya
    Pears
    Pineapple
    Plums
    Pomegranate
    Tangerines

SERVINGS PER DAY:  You should be eating from four to six servings of fresh produce a day.

  • PROTEINS
    Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources.  Tofu, chia seed (Salba), quinoa and hemp seed are complete protein.  Other plant sources must be eaten in combination in order to be complete.  The leanest meat is skinless turkey breast, for red meat the filet mignon is the leanest or choose bison meat.   Don’t forget about water-packed tuna for quick lunches. Egg whites are lean with a lot of protein and most white fish.  For pork, choose the pork tenderloin.  When purchasing dairy, purchase low-fat.  OH, and don’t forget about shrimp, scallops, mussels, and salmon, too.

SERVING PER DAY:  You should be eating five or six servings of protein a day, depending upon whether you h ave an evening meal.

  • HEALTHY FATS
    Almonds
    Almond Butter
    Avocado oil
    Cashews
    Flax Seed
    Hazelnut oil
    Olive oil
    Natural Peanut butter
    Pecans
    Pumpkin seed oil
    Safflower oil
    Sunflower seeds
    Walnuts

SERVING PER DAY:  Gram for gram, about 15 percent of your diet should come from healthy fats from fish, nuts, seeds, and healthy oils.  If you are a calorie counter, this works out to about 25 percent of your daily calories.  Aim to include a few servings of these foods in your diet to ensure you are getting enough healthy oils.

  • DAIRY
    Eggs
    Skim milk
    Low-fat soy milk
    Low-fat cottage cheese (also a great source of protein)
    Low-fat hard cheeses
Instructions: Cut out the recipe below and paste it to a recipe card. Happy cooking!

 

Recipe provided by DeliciousDishesRecipes.com

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