Wednesday, October 23, 2013

Clean Eating Food List

Basic Approved "Clean Eating" foods




Combine a good protein and carb at each meal, add a lot of veggies at every meal if you can, and healthy fats a couple times a day. Its ideal to eat a good Protein and Carb PRE and Post Workout within 30 minutes if possible.

Proteins- women 6-8 oz, men- 8-10 oz good portion size (or palm of your hand is a good rule for protein portion size) I would stick to red meat at most only 3x per week. You will want most of your proteins to come from leaner sources like turkey, chicken breast and egg whites) (If you don’t eat meat you will want to combine more plants sources to get a complete protein at each meal)
            *Boneless, Skinless Chicken Breast
            *Tuna (water packed), or White Meat Chicken (water packed)
            *Fish-wild caught, not farm raised (tilapia, trout, cod, halibut, hake or any white                  fish and on occasion salmon and sea bass)
            *Shrimp
            *Extra Lean Ground Beef, grass fed is best (96% or leaner)
            *Buffalo or Bison steak (lean)
            *Protein Powder -Whey or you can try other varieties like Pea or                       Brown rice Protein if you are sensitive. Grass Fed Whey like "Gnarly" (offered at Tough Country CrossFit) is a great High Quality protein.
            *Egg Whites or Eggs (If you are watching your fat intake adding the yolks will add               more fat, although the yolks are still good for you!)
            *example-scramble up 1 full egg and 2 egg whites for more protein and less fat if               you are watching your macros
            *Top Round Steaks or Roast (Stew Meat, London Broil, Stir Fry)
            *Top Sirloin
            *Beef Tenderloin (Filet, Filet Mignon)
            *Top Loin (NY Strip Steak)
            *Flank Steak (Sir Fry, Fajita)
            *Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli                     cuts they have a lot of fillers)

Complex Carbs serving size is normally ½ cup for women and 1 cup for men.
(the size of your fist is a good portion size if you rather eye ball it that way)
            *Oatmeal (steel cut or old fashioned)(gluten free options also available)
            *Sweet Potatoes (Yams)
            *Beans (pinto, black, kidney)(if choose canned, low sodium is best)
            *Oat Bran Cereal (watch sugar, less than 6 grams)
            *Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
            *Multigrain Hot Cereal
            *Pasta (whole wheat or gluten free options, watch your serving size)
            *Rice (basmati, Arborio, wild, brown)
            *Potatoes (red, baking, new)
            *Whole Wheat Pita (or Ezekiel pita)
            *Corn Tortillas (Food for Life Brand is best)
            *Ezekiel or Whole Wheat Tortillas (Food for Life brand)
            *Quinoa
            *Couscous 

more complex carbs/Fruit- good for post workout (these are great options for Post workout meals and/or first meal of the day, it’s best to try and keep these in the first half of the day instead of the last half, unless you work out in the evening, it’s ok to follow up with more of these starchy carbs. Just good to know info. J I workout early in the morning so I try to eat most of my starchy carbs in the first part of the day and then taper off around 3 pm. Since I don't do grains because of allergies I eat a lot of Sweet Potatoes, carrots, apples, bananas and as many more veggies as I can to keep my carb intake up.)
*Oat Bran
*Oats
*Sweet Potatoes
*White potatoes (only once a week)
*Brown Rice
*Quinoa
*Black Beans
*Grapefruit
*Berries
*Apple

Fibrous Carbs & Vegetables (Pick Fresh first, frozen second, canned last choice) There are probably many more veggies to list. You can’t hardly go wrong with a veggie choice) 2 cupped hands full is a good portion size. Choose veggies at every meal that you possibly can!
            *Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
            *Broccoli
            *Asparagus
            *Artichoke
            *String Beans
            *Spinach
            *Bell Peppers
            *Brussels Sprouts
            *Cauliflower
            *Celery
            *Mushrooms
            *Pickles
            *Cabbage
            *Sprouts
            *Cucumber
            *Green or Red Pepper
            *Onions
            *Garlic
            *Tomatoes
            *Zucchini
            *Squash
            *Spaghetti Squash
            *Pumpkin

Fruit (many more fruits than listed here, I like to keep most of my fruits in the first part of the day, especially the high sugar ones, unless it’s post workout) 1 fruit or ½ to 1 cup serving. Fruits do have a lot of sugar, so it might actually make you hold onto more fat if you are eating a ton of it. If you don’t see any progress you might need to limit fruits especially in the last half of your day.
            *Berries (blueberries and raspberries)
            *Lemons or Limes
            *Melons (preferably not just watermelon, it’s loaded with sugar)
            *Grapefruit
            *Apples
            *Dates
            *Grapes
            *Oranges
            *Pears
            *Eat bananas, strawberries, pineapple, peaches or plums sparingly if you are not seeing                  results (lots of natural sugar)
            *Limit dried fruits, including raisins (these are loaded with sugar, so use sparingly)

Healthy Fats (handful of nuts or 1-2 TBS is good serving size)
 *Natural or Organic Peanut Butter and Almond butter (only ingredient should be peanuts or    almonds and maybe a little salt)
            *Olive Oil or Safflower Oil
            *Nuts (peanuts, almonds, walnuts, pistaccios, etc) (try to limit these to 1X per day)
            *Flaxseed Oil
            *Avocado
            *Coconut oil
            *coconut
            *Olives
            *Chia seeds

Dairy (Eat dairy only occasionally if you want big results or none at all if you have a problem with dairy)
            *Low-fat or fat-free cottage cheese
            *Low or Non-Fat Milk
            *Non-fat yogurt (look for low sugar only)
  *Non-fat greek yogurt (can add fruit and stevia, cinnamon or even protein powder to it)
            *Fat-free String Cheese
            *Fat-free Cream Cheese

Beverages
          *35-40 calorie unsweetened Almond milk or coconut milk
*Bottled Water
*Zero calorie drinks (only if you get your 3 L of water per day)
*If you work in the heat adding a supplement with electrolytes to your water is a good idea.
                 
Condiments & Misc. 1-2 TBS is normally a serving size
            *Fat-free Mayonnaise (on occasion)
            *Ketchup (Heinz One Carb brand or low sugar varieties only, watch portions)
            *Reduced Sodium Soy Sauce
            *Reduced Sodium Teriyaki Sauce
            *Balsamic Vinegar
            *Balsamic or Raspberry Vinaigrette (Farm Grove)
            *Lemon juice can be used on almost anything, veggies/salads & chicken/fish.
            *Salsa or Fresh Pico De Gallo
            *Low Sugar Jelly (Smuckers)
            *Chili Paste
            *Tomato Paste (low sugar)
            *Mustard (yellow or Dijon)
            *Sugar free maple syrup, use sparingly
            *Extracts (vanilla, almond, etc)
            *Vinegar- White, rice or apple cider and balsamic vinegar
  *Low Sodium fat-free beef or fat-free chicken broth
            *Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
            *Worcestershire Sauce
            *Fat-free cooking spray
            *Unsweetened Applesauce for baking
            *Unsweetened Cocoa powder (baking cocoa)
            *Stevia (drops or KAL Stevia powder) a no calorie sweetener
*More info about sweeteners- Honey or Pure maple Syrup is also ok, just be careful of the quantities, although it is a natural type of sugar it’s still sugar. It’s ok to bake with or try to use a combination of honey and maybe unsweetened apple sauce or bananas instead of just all honey. Raw honey is best and it can be used in moderation….it still adds a lot of sugar to your diet. But, there are benefits in Honey…it is full of antioxidants. As for a no calorie sweetener and if you can, use kal Stevia powder or drops. Baking with it might give you a different taste but it will help keep your sugars down.

Herbs & Spices
            *Chili powder
            *Mrs. Dash (all varieties)
            *McCormick’s (all varieties)
            *Butter Buds
            *Cinnamon
            *Allspice
            *Basil
            *Bay leaf
            *Onion Powder
            *Garlic Powder
            *Dill
            *Ginger
            *Sage
            *Rosemary
            *Paprika
            *Thyme
            *Oregano
            *Curry Powder
            *Red Pepper
            *Tarragon
            *Tumeric
            *Dry Mustard
            *Cumin
            *Saffron
            *Nutmeg
            *Pumpkin Pie Spice
            *Black Pepper
            *Sea Salt


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