Eating Clean: Learn The Basics in Three Minutes


Clean eating is much more fulfilling than a Big Mac.

By the time you read this article, you will be able to quickly analyze your current eating habits and begin eating cleaner. What is eating clean? Clean food is fresh, unprocessed food. Clean food is not preservatives, food dye, and flavor enhancers. Clean food is not sugar, artificial sugar, or artificial flavorings. Clean food is not McDonald’s, Lean Cuisine, or anything with MSG.

1. Take a minute to think about what you currently eat. Do you run to Dunkin Donuts or McDonald’s for quick pick me ups? Do you buy potato chips at 2:30 P.M. because you missed lunch and you’re starving? Do you HAVE to have dessert — or anything chocolate — once a night?

2. Take another minute to decide on healthier alternatives.You don’t have to run a marathon after learning to crawl, so breathe and pick one area you think you can handle right now. Hate feeling tired in the mornings because you don’t eat breakfast? wake up 10 minutes earlier and grab a yogurt and drink some water. If you really feel up to it, scramble some egg whites and put it on some whole wheat toast. The key to eating clean is to eat a combination of healthy protein and carbs at each meal. This will keep your energy up, and you’ll feel better because you’re eating real food. Think about the perimeter of the store you shop at: vegetables, fruit, chicken, turkey, learn ground beef, learn cuts of steak, milk, eggs, whole wheat bread. That’s really all you need.

If you need some help, here’s a quick guide to mix and match meals for carb + protein. Just mixing these suggestions can yield 49 meals. Add a glass of water and you’re all set. Healthy cooking methods: Roast, bake, steam, grill. I also like to pan-fry with a touch of calorie-free PAM (or the cheaper store brand equivalent).


Lettuce. Potatoes. Whole wheat bread. Broccoli. Apple. Spinach. Kidney Beans.


Boneless skinless chicken breast. Salmon. Ground turkey. Low-fat cottage cheese. Sirloin Steak. Roast turkey breast. Eggs.

3. Take the last minute to create a goal. Now that you have a basic idea of how to construct a clean meal, create your goal using the worst meal or type of food you currently eat. It’s good to start small, but a bit out of reach, for your first goal. What do you want to accomplish and measure in a short amount of time? Do you want to lose 5 pounds by next month? How about a jean size?

The next step is to go shopping, buy clean foods, and do it!

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