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Pilates atNolte

CleanEating

Challenge

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Table of Contents

What is clean eating?

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Fruits and Vegetables

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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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