Clean Eating Ideas

An unhealthy lifestyle has been linked to many health problems such as heart disease, diabetes, obesity and cancer. According to the Centers for Disease Control and Prevention, eating a diet rich in fruits and vegetables can help reduce a person's chance of developing cancer and chronic diseases. The Eat Clean diet incorporates fruits and vegetables into every meal and snack, providing people with the nutrients to stay healthy.

Breakfast

Breakfast is a staple in getting a person's metabolism going and replenishing fuel stores. Breakfast foods should contain carbohydrates and proteins to keep a person full longer and maintain blood sugars. Omelet Roll Ups from the book "The Clean Eating Diet for Families and Kids" by Tosca Reno are an easy breakfast that can be eaten on the go. Whisk together three egg whites and one whole egg with 1 tbsp. of skim milk and a dash of sea salt and pepper. Cook eggs in a skillet over medium heat for about a minute or until the eggs are set. Sprinkle with cheese and cilantro and then slide the omelet onto a whole wheat or brown-rice wrap and roll up.

Lunch and Snacks

The classic peanut butter and jelly sandwich can be cleaned up by using a recipe by Tosca Reno. Take two slices of whole grain or whole wheat bread and spread 2 tbsp. of a type of natural nut butter. Nut butters include almond butter, peanut butter or cashew butter. Then wash and cut up four to five strawberries and place on sandwich. This childhood favorite sandwich has less sugar than using commercial peanut butter and jelly. Snacks should include a carbohydrate and a protein, such as homemade trail mix, smoothies, fruit and Greek yogurt, which provides more protein than regular yogurt.

Dinner

Comfort foods can be cleaned up as well. Using a recipe by Tosca Reno, baked ziti has 286 calories and 9 g of fat per 1-cup serving. Heat olive oil over medium heat and cook 1 lb. of lean ground turkey, 2 cups of shredded carrots, one small diced onion and two minced cloves of garlic. Once the ground turkey is cooked, add 1 cup of low-sodium chicken or vegetable broth, 26 oz. of crushed tomatoes, 8 oz. of whole grain pasta and 2 tbsp. of chopped basil. Simmer until pasta is al dente, about 30 minutes. Preheat oven to 350 degrees F and coat baking dish with cooking spray. Once the pasta is cooked, place mixture into the baking dish and sprinkle with low-fat mozzarella cheese. Bake for 20 minutes or until cheese is melted.