Clean Eating Rules

The Eat Clean diet does not focus on counting calories, but focusing on the quality of food. Tosca Reno, the author of the book "The Eat Clean Diet for Family and Kids" writes that there are ten principles that people follow when eating clean. Several of these principles will introduce dieters to starting on the eat clean diet.

Never Miss a Meal

Food provides fuel for the human body to function. When people skip meals they are are not giving their bodies food that provides energy. Reno writes that people should eat every two to three hours to maintain blood sugar levels. When blood sugar levels stay stable throughout the day, a person's energy level remains constant. This includes eating breakfast, lunch and dinner with two to three small snacks between meals. When people are eating every two to three hours, meals and snacks are not large portions and consist of healthy fruits, vegetables, grains, dairy products and lean protein.

Eat Healthy Fats Everyday

There are three types of healthy fats monounsaturated fats, omega-3 fatty acids and polyunsaturated fats. According to the MayoClinic.com, these fats can help lower cholesterol which reduces a person's risk of heart disease. Monounsaturated fats are found in olive oil, peanut oil, canola oil, avocados, nuts and seeds. Omega-3 fatty acids are found in flaxseed oil and flaxseeds, walnuts and fatty fish such as salmon, mackerel and herring. Polyunsaturated fats are found in nuts, seeds and vegetable oils like safflower oil, corn oil, sunflower oil and cottonseed oils.

Eat Fresh Fruits and Vegetables

Fruits and vegetables provide vitamins and nutrients and are low in calories. When people eat clean, fruits and vegetables are consumed at almost every meal and snack. The eat clean diet recommends buying fruits and vegetables that are locally grown and in season. There are many ways to prepare vegetables, steaming, roasting, baking or grilling are healthier alternatives than frying vegetables. Vegetables can also be baked into breads and muffins or blended to make juice or to include in a fruit smoothie. Eating a variety of fruits and vegetables will keep people from becoming bored and provide different vitamins.