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Amanda’s Clean Eating Tips

Leading up to the holidays it’s always a good idea to have your diet in check. Understanding what foods you should focus on and in what proportion makes it easier to recognize oversized, non-nurtirious meals. Below I’ve included some clean eating basics. Basing your meals around the concepts/foods here will make a big difference in your waistline. Who out there is down for a holiday challenge? Anyone want to join me in some clean eating and weight loss? If you’re in for a challenge, write me:
amandaellestad@myfavoriteworkout.com, Facebook: My Favorite Workout, Twitter: @myfavworkout

Some basic clean eating concepts and foods:

  • Focus on lean protein, complex carbs and monounsaturated and polyunsaturated fats (suggestions below).
  • Try to eat 5-6 meals a day (eating every 2.5-3 hours).
  • It’s a great idea to use a food scale until you get an idea of portion size.
  • Each meal should be approximately the same size consisting of lean protein and complex carbs - both starchy and fibrous, plus some healthy fats (minimize saturated fats and trans fat).
  • If you don’t have a food scale, use measuring cups! For example, a serving of oatmeal is 1/2 cup dry (plain, unsweetened oats by the way).
  • The first 2 meals of your day should be heavier in the starchy carbs, while the last 2 should be heavier in the fibrous carbs. The middle two can go either way. 
  • Too much food at once, especially if followed by a long break before your next meal, is counter productive - so keep the meals small and frequent! Think of your digestive system as a funnel. If you pour too much in a funnel at once it clogs or overflows. If you pour content into a funnel slowly and steadily, the funnel works fine!
  • Keep sodium, sugar and alcohol levels low.
  • Water, water, water! Drink up! Never wait until you’re thirsty to drink, at that point you’re already dehydrated. The more water you drink the less water you’ll retain, which will make you look leaner.
  • Eat food as close to its natural form as possible (i.e., eat a peach, not canned peaches).
  • You should never feel hungry and you should always enjoy the food. Add water-based foods to your meal (like cucumber and apples) to help you feel full and to add some extra water to your day. Generally, I munch on any fibrous carb when I get an urge to eat for eating’s sake!
  • Get creative with herbs, lemons/limes, garlic, spices, etc. for flavor.


 
The following list is not exhaustive. These are a few suggestions to get you started.
 
Sample Starchy Complex Carbs:
Brown Rice
Oatmeal
Potato
Sweet Potato
Peas
Bulgur
Quinoa


Sample Fibrous Complex Carbs:
Asparagus
Broccoli
Cauliflower
Green Beans
Celery
Onion
Spinach
String Beans
Bell Pepper
Kale
Cucumber
Brussels Sprouts
Zucchini
Eggplant
Squash

Sample Lean Protein:
Chicken Breast
Fish
Shrimp
Ground Turkey
Turkey Breast
Protein Powder (Whey, Soy, Egg White)
Eggs
Egg Whites
Bison
Buffalo
Lean Ground Beef

Sample Fats (Mono and Polyunsaturated):
Almonds
Olive Oil
Canola Oil
Avocado
Peanut Butter
Cashews
Hazelnuts
Pecans
Pistachios
Pumpkin Seeds
Walnuts

Sample Spices:
Garlic
Mrs. Dash
Crushed Red Peppers
Lemons/Limes
Herbs

 


Notes

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