CLEAN EATING… What to Eat & What to Avoid

So, are you wondering what to eat? Choose from the options below to make a complete meal. Don’t forget to keep to proper portion sizes. You can use this guide every time you eat.

Lean Protein Examples: Portion Size at each meal – Palm of hand

  • Chicken
  • Turkey
  • Fish
  • Lean cuts of red meat
  • Shellfish
  • Egg Whites
  • Beans
  • Legumes
  • Lentils
  • Soya (Organic or fermented)
  • Tofu
  • Quinoa

Complex Carbohydrates Examples: Portion Size at each meal – One cupped hand

  • Wholegrain Rice, Rice Cakes, Puffed Rice, Brown Rice Pasta, Brown Rice Noodles
  • Wholegrain Pasta/Spaghetti/Noodles
  • Wholemeal Bread
  • Quinoa
  • Oats, Oat Cakes, Puffed Oats
  • Maize (corn)
  • Spelt
  • Rye
  • Amaranth
  • Buckwheat
  • Millet
  • Sprouted Grains
  • Wholegrain Flours 

Complex Carbohydrates from Fruits and Vegetables Examples: Portion Size at each meal – Two cupped hands

  • Apples
  • Asparagus
  • Artichoke
  • Avocado
  • Bananas
  • Blueberries
  • Broccoli
  • Brussels Sprouts
  • Beans
  • Carrots
  • Cabbage
  • Celery
  • Cucumber
  • Cauliflower
  • Endive
  • Fennel
  • Figs
  • Herbs
  • Grapes
  • Grapefruit
  • Garlic
  • Ginger
  • Horseradish
  • Kale
  • Kiwi
  • Lemon
  • Leeks
  • Lettuce
  • Mango
  • Melon
  • Mushrooms
  • Nectarines
  • Onion
  • Okra
  • Pineapple
  • Pear
  • Potato
  • Peas
  • Pumpkin
  • Pomegranates
  • Radish
  • Rhubarb
  • Raspberries
  • Sweet potatoes
  • Swede
  • Squash
  • Spinach
  • Sprouted Seeds
  • Swiss Chard
  • Turnip
  • Tomato
  • Watermelon
  • Watercress

Healthy Fats* : 

  • Coconut Oil, Avocado Oil, Walnut Oil, Flaxseed Oil, Extra Virgin Olive Oil, Olive Oil
  • Nuts
  • Nut Butters
  • Seeds (Flaxseed, Hemp seeds, Pumpkin Seeds, Sunflower Seeds etc)
  • Nut & Seed Oils
  • Oily Fish
  • Egg Yolks
  • Avocados

Dairy

  • Full Fat Organic Cheese
  • Goats Cheese
  • Full Fat Natural Cottage Cheese
  • Whole Organic Milk
  • Organic Unsalted Butter
  • Full Fat Organic Natural Yoghurt

Dairy Free Milks

  • Organic Oat Milk
  • Brown Rice Milk
  • Almond Milk
  • Hemp Milk

Sugar

  • Natural Honey
  • Pure Maple Syrup
  • Dried Fruit
  • Fresh Fruit
  • 100% Fruit Spreads

Other

  • Herbs
  • Spices
  • Vinegars
  • Sea Salt
  • Pink Salt
  • Nutritional Yeast
  • Tamari Sauce
  • Dried Fruit
  • Herbal Teas

There is so much hidden rubbish in the foods that we eat every day. Take the time to read the ingredients on the back of foods that you buy and if it lists more than 5 ingredients, or you are unable to pronounce the ingredients.. its probably not ‘real’ food! – Dont eat it!

Here is a list of a few specific foods to avoid.

  • Ham
  • Bacon
  • Gammon
  • Pate
  • Frankfurters
  • Sausages
  • Pastry – Pies etc
  • Ketchup
  • BBQ sauce
  • Mayonnaise
  • Salad Cream
  • Chutney
  • Jam containing sugar
  • Peanut butter containing sugar
  • Cakes
  • Biscuits
  • Cookies
  • Crisps
  • Ready Meals
  • Sweets
  • White Bread
  • White Rice
  • White Pasta
  • White Flour
  • White Sugar
  • Alcohol
  • Tea
  • Coffee
  • Ice Cream
  • Jelly
  • Custard
  • Sugar packed cereals
  • Chocolate bars
  • Sugar packed cereal bars
  • Sugar packed yoghurt’s
  • All squash drinks
  • Energy Drinks
  • All fizzy drinks
  • Take Aways/Fast Food
  • Frozen convenience food like: chips, waffles, wedges, breaded meat and fish, battered meat and fish, pizzas, sausage rolls etc

 

When reading labels on food, you will know to avoid it if it contains:

  • Additives and Preservatives (E numbers)
  • Artificial sweetners (aspartame, acesulfame K, saccharin, sucralose)
  • Artificial flavours and colours
  • Sugar (a few of its hidden forms; glucose, sucrose, maltose, hydrolysed starch, invert sugar, fructose)
  • White Flour’ (unless it states ‘whole wheat’ its white)
  • Trans Fats / Hydrogenated Fat
  • Anything you cant pronounce!

check out this great clean eating website: www.thekitchenshed.co.uk