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What to Eat on a Clean Eating Diet

by
author image Lillian Downey
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What to Eat on a Clean Eating Diet
A clean diet can have a positive impact on your health. Photo Credit Digital Vision./Digital Vision/Getty Images

Clean eating is a diet program based on the idea that the best way to eat is to abundantly enjoy whole foods; that is, foods as close to their natural state and you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan don't count calories, but instead trust in good quality, healthy food.

Step 1

What to Eat on a Clean Eating Diet
Fruits and vegetables. Photo Credit Stockbyte/Stockbyte/Getty Images

Eat plenty of fruits and vegetables. Choose fresh, unprocessed foods over canned or processed products. Clean eating enthusiasts believe that we were meant to survive on fresh fruits and vegetables and that processing them reduces their nutritional value and fiber content and adds salt, fat, sugar and chemicals. Choose fruit instead of fruit juice and if you must pick a processed vegetable, frozen is always better than canned.

Step 2

What to Eat on a Clean Eating Diet
Balance protein and complex carbohydrates. Photo Credit Ciaran Griffin/Stockbyte/Getty Images

Balance protein and complex carbohydrates. Incorporate whole grains like brown rice or millet over processed grains. Eat lean meats, and choose organic or grass fed meats when possible as these foods are usually clean of pesticides, hormones and additives. Grill, broil or steam your meats rather than frying.

Step 3

What to Eat on a Clean Eating Diet
Choose water or tea for your beverages. Photo Credit Jupiterimages/Pixland/Getty Images

Avoid sodas and high calorie, sugary drinks. Follow the tenant of clean eating that aims to remove added sugars from the diet. Choose water or tea for your beverages, or juice your own fruits and vegetables and enjoy them without added sugars or preservatives.

Step 4

What to Eat on a Clean Eating Diet
Get your fat calories from foods like nuts and fatty fish. Photo Credit George Doyle/Stockbyte/Getty Images

Trade bad fats for good fats. One of the most important aspects of clean eating is removing saturated fats from the diet. These fats can raise your cholesterol levels and increase your risk for heart disease. As well, you should avoid trans fats, a type of processed fat that your body cannot absorb. These fats then build up in your arteries and can increase your risk for disease. Lower your saturated fat and trans fat intake by avoiding fast food and processed foods, and choose lean cuts of meat. Get your fat calories from foods like nuts and fatty fish.

Step 5

What to Eat on a Clean Eating Diet
Choose snacks like nuts, low-fat or fat free dairy and fruits and vegetables. Photo Credit Stockbyte/Stockbyte/Getty Images

Eat several small meals to keep blood sugar stable and to avoid overeating. Choose snacks like nuts, low-fat or fat free dairy and fruits and vegetables. Note that some people who live a clean eating lifestyle don't eat dairy products while others adapt clean eating to a vegetarian lifestyle.

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