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7/23/2019 Clean Eating Challenge Guide
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Pilates atNolte
CleanEating
Challenge
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Table of Contents
What is clean eating?
3-8
Fruits and Vegetables
9
Proteins
10
Complex Carbs
11
Dairy
12
Healthy Fats13
Things to Limit or Avoid14
Grocery List
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What is Clean Eating?You’ve probably heard of clean eating, but you may not know what it is exactly or how to go about cleaning up
your diet. Clean Eating is a good way to refresh your eating habits: it’s about eating more of the best and
healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That means embracing
foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on
refined grains, added sugars, salt and unhealthy fats. And since you don’t have to count calories or give up
whole food groups, it’s easy to follow.
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6 Clean
EatingPrinciples
• Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or themanufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and
vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted
nuts, and seeds.
• Avoid processed foods: Processed foods are any food that has a label. A label means that
more than one ingredient was used to make that food. You don’t have to eliminate allprocessed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an
ingredient on a label, don’t put that food in your shopping basket.
• Limit or avoid refined sugar. Refined sugar provides nothing but calories. Other sweeteners
can be used, but with all the good foods you are adding to your diet, refined sugar really havevery little place in the Clean Eating plan.
Clean Eating involves notonly choosing the rightfoods to eat but alsoavoiding all of the junkfoods and processed foodsthat are so readily available.The keys to good healthand proper nutrition are inthe following principles:
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• Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev
up your metabolism and reduce the chance that you’ll eat some junk food rather than that whole
grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel
deprived or feel the need to cheat.
• Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as
hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to
make satisfying, delicious meals your family will love.
• Combine protein with carbs. When you do snack or eat a meal, make sure that meal is
balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food,
combine protein with carbs or carbs and fat. This
simple act will fuel your body and eliminate hunger
pains.
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R e m e m b e r i t i s n o t a
d i e t , i t i s a l i f e s t y l e
c h a n g e
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Your hands have all the knowledge you need
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Remember:
•This is not a diet, it’s a lifestylechange.
•Clean Eating, unlike Paleo andother fads, is not about
eliminating an entire food groupout of your life.
•This challenge is about having fun with our food, trying new recipes, nourishing our body with natural food options, andenjoying flavors and colors.
•Clean Eating is about replacing processed food with fresh food.To eat food that is prepared at home and not in a science
laboratory.
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Vegetables
Asparagus
Beets
Broccoli
Brussels SproutsCarrots
Cauliflower
Celery
CucumberDark Leafy Greens(Spinach, Kale,
Swiss Chard,
Collards, etc)
Eggplant
Green OnionsPeppers
Salad Greens
Tomato
Zucchini/ Squashes
Fruits
Apples
BananasBerries
(Strawberries,
blackberries,
raspberries,
blueberries, etc)
CantaloupeCitrus Fruits
(Oranges,
Tangerines,
Grapefruits, etc)
GrapesKiwi
Mango
MelonPear
Pineapple
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Proteins
Chicken BreastEggs
Game: Bison, Buffalo, Elk,
etc
Ground Beef or TurkeyLean FishLean Beef or Pork Loin
Salmon
Tofu
Tuna
Turkey Breast
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Complex Carbs
BeansLentils
Oatmeal
Quinoa
Potatoes (any variety)
Whole Grains (rice, pasta or bread)
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Dairy
Plain Yogurt(low fat or nonfat)
Low-Fat Cheese
Milk (skim or reduced fat)
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Healthy Fats (In moderation)
AvocadoNut Butter (no added sugar, oil or salt)
Nuts or seeds (raw or roasted- no added
sugar, oil or salt)
Oil (extra-virgin olive, canola, sunflower,
safflower, flaxseed, coconut, macadamianut, grapes, etc.)
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Limit or Avoid
Soda (including diet)
Alcohol
Creamy Sauces
High-calorie salad dressingsSugar
CandyFried Food
Processed Food
White FlourPartially Hydrogenated oils
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Proteins
Chicken BreastEggsGame: Bison, Buffalo,Elk, etcGround Beef or TurkeyLean FishLean Beef or Pork LoinSalmonTofuTunaTurkey Breast
Fruits
ApplesBananasBerries
(Strawberries,blackberries,raspberries,blueberries, etc)CantaloupeCitrus Fruits(Oranges,Tangerines,Grapefruits, etc)GrapesKiwiMangoMelon
PearPineapple
Vegetables
Asparagus Beets BroccoliBrussels Sprouts Carrots CauliflowerCelery Cucumber Dark Leafy Greens(Spinach, Kale, SwissChard,
Collards, etc) Eggplant Green Onions Peppers Salad Greens Tomato
Clean Eating Grocery List
Complex Carbs
BeansLentilsOatmealQuinoaPotatoes (any variety)Whole Grains (rice, pasta orbread)
Dairy
Plain Yogurt(low fat or nonfat)Low-Fat CheeseMilk (skim orreduced fat)
Healthy Fats (Inmoderation)
AvocadoNut Butter (no added
sugar, oil or salt)Nuts or seeds (raw orroasted- no addedsugar, oil or salt)Oil (extra-virgin olive,canola, sunflower,safflower, flaxseed,coconut, macadamianut, grapes, etc.)
*The items on this page are merelysuggestions and do not encompass alloptions for food.
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