How to Eat Clean

"Clean eating" is practiced by bodybuilders and health-conscious people alike. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary. Many people use this diet as a way to lose weight. Used as a way of life, clean eating can make you feel healthy and full of energy. Follow these simple steps to start eating clean.

Difficulty:

Challenging

Instructions

1. Eat six small meals a day: breakfast, lunch, dinner and three snacks. Try to eat every few hours to curb hunger and promote a higher metabolism.

2. Choose whole grains and complex carbohydrates to give you more energy and keep you feeling fuller longer. Remember that whole wheat is not necessarily whole grain. Look for breads, rice and pasta that are not just brown, but also made with 100% whole grains. One serving is about the size of your closed fist.

3. Leave calorie-filled, non-nutritional "junk food" at the grocery store. If you buy fresh foods, you will eat fresh foods.

4. Eat as many fruits and vegetables as you want. Try to add one serving, about a handful, of each per meal. Fruits also make great snacks because they are full of natural sugar and can help fight those afternoon sugar cravings.

5. Eat lean meats, chicken and fish whenever possible, staying away from processed and fatty meats. This will give you much needed protein with little fat. One serving is about the size of you palm.

6. Read labels. Look at calorie counts but also look at nutritional value and ingredients. Try to avoid foods with white flour, sugar and sugar substitutes, saturated fats and trans-fats.

7. Take small bags of unsalted almonds, cashews and walnuts with you to work so you don't get tempted by vending machines and breakroom junk food.

8. Check internet sites, libraries and bookstores for recipes to keep your new lifestyle fresh and flavorful.

9. Give yourself a "cheat day" but remember not to go overboard. Allow yourself a meal out with friends or a special food, but try not to undo all your hard work from the rest of the week. Enjoy being healthy!

Tips & Warnings

• Remember to eat! Never skip a meal.

• If you are having trouble eating clean at work, take a cooler full of healthy choices with you to get you through the work day.

• Avoid alcohol and soft drinks. If you must indulge, minimize the amount and remember to drink plenty of water.

• Stay away from too many dried fruits. They are usually higher in calories and have less water than fresh fruits.