Clean Diet Foods

Overview

In "The Eat-Clean Diet" by Tosca Reno, clean eating is described as a lifestyle, more so than a specific diet. The clean eating principles outlined in the book are to eat five or six small meals per day, eat every two to three hours, combine complex carbohydrates and lean protein at meals, drink at least eight cups of water daily and to never skip meals, especially breakfast. Other principles outlined in the book are to avoid processed foods, such as white flour and sugar, avoid trans fats and saturated fats, eat healthy fats daily, avoid or limit alcohol consumption, use proper portion sizes, and eat plenty of fresh fruits and vegetables. There are plenty of clean diet foods to choose from.

Fruits and Vegetables

Whole fruits and vegetables are the best choice for clean diet foods. In "The Eat-Clean Diet," tomatoes, broccoli, berries, spinach, pumpkin and soy are included in a list of the top 12 superfoods. Lycopene, a phytochemical in tomatoes, prevent free-radical damage to cells. Broccoli is high in folate, vitamin C and potassium. According to "The Eat-Clean Diet," berries have fiber and "enormous quantities of disease-fighting antioxidants." Spinach is high in vitamin C and calcium. Pumpkins have beta-carotene and vitamin A. Soybeans contain all of the amino acids, so they are a complete protein.

Beans and Legumes

Beans and legumes are good clean diet foods. They provide protein, fiber and nutrients. Examples include garbanzo beans, peas, kidney beans and lentils. "The Eat-Clean Diet" considers beans and legumes a top 12 superfood. According to "Personal Nutrition," rinsing beans will help remove excess salt and cut down raffinose, the gas-causing sugar in beans.

Meat, Fish and Poultry

"The Eat-Clean Diet" calls chicken breast, salmon, egg whites, pork, beef tenderloin and bison the best choices for lean protein. Wild salmon and bison are on the book's list of 12 superfoods. Bison, also known as buffalo, is a low-fat alternative to red meat. It's lean and high in protein. According to Reno, "wild salmon is a nutrient-dense source of quality, easily-digested protein, vitamins, and minerals, and is low in saturated fat."

Whole Grains

"The Eat-Clean Diet" touts oatmeal as one of the top 12 superfoods for its slow-burning complex carbohydrates, plant proteins soluble fiber. Oatmeal helps reduce cholesterol and helps you feel full.

Water

Water is an important part of a clean eating lifestyle and should be included with all clean diet foods. Water helps keep the body hydrated and also helps flush toxins from the body. "The Eat-Clean Diet" recommends at least eight cups of water per day.

Benefits

The benefits of eating clean diet foods include having more energy, having a healthier immune system and being in better shape. Reno says, "by adopting the clean-eating lifestyle your body will have a chance at looking its all-time best."

Considerations

"No amount of exercise will reshape your body without appropriate nutrition," according to "The Eat-Clean Diet." Weight training and interval training are recommended to help lose weight while eating clean diet foods.