Sunday, January 30, 2011

Eating Clean: Where to Start

Now that we have the overview of "Eating Clean" and the effects it has on the body, let's talk about some more in-depth stuff. So as you remember the idea is to eat lean protein and complex carbs at EVERY meal. One may am I going to be able to do that? Well I will list examples of Lean Protein and Complex Carbs to give you an idea of how easy it really is! You should have 6 servings of Lean Protein a day, along with 2 to 4 servings of Starchy complex carbs, 4 to 6 servings of Carbs from Fruits and Veggies and 2 to 3 servings of healthy fats.

Lean Protein:
•Beef Tenderloin
•Canned Salmon(packed in water)
•Canned Tuna (Packed in water)
•Chicken Breasts
•Fat free plain yogurt
•Fresh fish (cod,salmon,tilapia,etc.)
•Lean Ground turkey
•Low Fat Cottage Cheese
•Natural nut butters (almonds, cashew, peanut)
•Fat free almond, soy or rice milk
•Pork Tenderloin

***There are more, but just an idea.

Then you have complex carbohydrates. Which is obviously the opposite of simple carbs like foods with added sugars, white bread, rice and pastas, cookies, crackers and chips. So get rid of those! Rely on complex carbs found in whole grains, and fresh fruits and vegetable for energy. Look at it this way...after eating a bag of potato chips, white rice, or do you feel?? Full of energy..probably not? Now when you eat fruits, veggies, and things made with whole grains...packed with fiber how do you feel? Exactly!

Now why is that? That mid-morning or mid-afternoon lethargic feeling we sometimes have is usually due to unstable blood glucose and insulin levels. Sugar high sound familiar?? Eating a combination of lean protein and complex carbs prolongs digestion and encourages your blood sugar to remain stable.

Simple carbs like the ones I listed above, have a high glycemic index which spikes insulin levels and slows metabolism. This is the opposite of what we want to do, in order to lose weight and achieve optimal health....just something to think about next time we put a Lay's chip in our mouths. :)

Examples of Complex Carbs:

•Brown Rice
•Cream of Wheat
•Quinoa **
•Wheat Germ
•Whole-Grain Pasta
•Chickpeas **
•Beans **
•Sweet Potatoes
•Split Peas **
•Lentils **

** these pack the double punch, they can be used as a protein source

Carbs from fruits and veggies
•Beet Greens
•Brussel Sprouts
•Egg Plant
•Turnip Greens

•Apples, Berries, citrus fruits, dried fruits (in moderation), grapefruit, grapes, kiwi, lychee, mango, melons, oranges, papaya, passion fruit, pears, plums, and pomegranates

Healthy fats
•Cold-water fish
•Hazelnut oil
•Nut butters
•Olive Oil
•Pumpkinseed Oil
•Safflower Oil
•Sunflower seeds

Ok so now that you have some ideas of what you can eat..its not that bad right? Can you see yourself eating lean protein and complex carbs at every meal??

Lastly, all this talk of what to eat and how much...what exactly is a potion?

Protein Portion- A portion of meat is measured by what can fit in the palm of one hand.

Carbs from fruit and veggies-What can fit in two cupped hands

Starchy Complex Carbs- What can fit in one cupped hand

Healthy Fats- one scant handful of nuts, or one or two tablespoons of healthy oil.

These portions equal one serving.

So remember..

Protein-6 Servings
Starchy Complex Carbohydrates-2 to 4 servings

Carbs from Fruits and Vegetables- 4 to 6 servings

Healthy Fats- 2 to 3 servings

Woo! I know that was a lot but that is the MEAT of the Diet Principles. More to come on incorporating exercise into this new way of eating!


  1. Thanks for the list! Compared to her first book, I feel like Reno adds a lot more options for protein in the Recharged book. So many options, and I don't think I was aware that Quinoa was a protein source.

  2. Thank you for sharing this great list!