Eat Clean Food List

 

You may hear me talk a lot about eating healthy or "CLEAN".  That doesn't mean showering before you eat haha -  I know bad joke. Anyway, you may think that eating cleaning involves not too many foods... Well this is where you are wrong!!!! Jamie Eason and Bodybuilding.com have come up with a great LONG list of "Clean Foods"

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Oils
Use sparingly

• Sunflower oil
• Coconut oil
• Walnut oil
• Avocado oil
• Olive oil
• Grapeseed oil
• Pumpkin seed oil

Fatty proteins 
Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving. 

• Avocado
• Coconut
• Walnut
• Cashews
• Almonds
• Nut meal/flour
• Seeds
• All natural peanut butter
• Salmon
• Sea bass
• Mackerel Limit, high in mercury
• Bluefish
• Trout
• Mussels
• Bluefin tuna

Lean Proteins
Ladies: 6 – 8 oz portion
Guys: 8 – 10 oz portion

• Soul
• Flounder
• Cod
• Halibut
• Mahi mahi
• Red snapper
• Orange ruffy Limit, high in mercury
• Ahi tuna Limit, high in mercury
• Swordfish Limit, high in mercury
• Tilapia
• Grouper
• Corvina
• Cobia
• Egg whites
• Chicken breast
• Extra lean ground turkey
• London broil
• Top round
• Turkey
• Pork chops
• Game meat
• Bison
• Tofu
• Tempeh
• Shellfish
• Scallops

Flours

• Flours
• Spelt flour
• Wheat flour
• Oat flour
• Chickpea flour
• Rice flour
• Quinoa flour
• Sweeteners

Sweeteners

• Sugar free maple syrup use sparingly
• Coconut sugar
• Applesauce (no sugar added)
• Birch sugar Ideal(xylitol)
• Stevia in the Raw or Truvia

Fruits
It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

• Melons
• Honeydew
• Cantaloupe
• Watermelon

Sub acid (low cal):

• Apple
• Papaya
• Pear
• Raspberry
• Blackberry
• Blueberry
• Cherry
• Mango
• Guava

Acid (high water content, low cal):

• Orange
• passionfruit
• Strawberry
• Tangerine
• Tomato
• Grapefruit

Sweet (more calorie & nutrient dense)
These are to be used before a workout because they are more insulin-responsive.

• Banana
• Date
• Fig
• Persimmon

Vegetables
Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Flower bud:

• Broccoli
• Cauliflower
• Artichoke

Seeds:

• Beans

Leaves:

• Kale
• Collard greens
• Spinach
• Arugula
• Beet greens
• Chard
• Turnip greens
• Endive
• Lettuce
• Mustard greens
• Watercress
• Garlic chives
• Cabbage

Leaf sheaths:

• Leek

Buds

• Brussels sprouts
• Capers

Stems:

• Kohlrabi

Stems of leaves:

• Celery
• Rhubarb
• Lemon grass

Stem shoots

• Asparagus
• Bamboo shoots
• Ginger

Tubers

• Potatoes
• Jerusalem artichokes
• Taro

Whole-plant sprouts

• Soybean
• Mung beans
• Alfalfa
• Roots:
• Carrots
• Parsnips
• Beets
• Radishes
• Rutabagas
• Turnips

Blubs

• Onions
• Shallots
• Garlic

Fruits used as vegetables

• Tomatoes
• Cucumbers
• Squash
• Zucchini
• Pumpkins
• Peppers
• Eggplant
• Tomatillos
• Okra
• Avocado

Legumes:

• Green beans
• Lentils
• Snow peas
• Soybean

Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium. 

Superfoods

• Goji
• Cacao
• Spirulina
• Chia
• Flax
• Dairy

Dairy

• Unsweetened almond Milk
• Unsweetened rice milk
• Greek Yogurt
• Cottage Cheese
• Condiments
• Sauerkraut
• Kim Chee
• Tempeh
• Apple Cider Vinegar
• Balsamic or Raspberry Vinaigrette

Champagne Vinegar

• Red Wine Vinegar
• White Vinegar
• Rice Vinegar
• KetchupHeinz Reduced Sugar or Wholefoods Organic
• Reduced Sodium Soy Sauce
• Reduced sodium Teriyaki sauce
• Salsa or Fresh Pico de gallo Tomatillo or Regular
• Hot sauce or Chalula
• Steak sauce (low sugar)
• Chili Paste
• Herb Pastes ginger, garlic, cilantro, etc
• Tomato paste
• Tomato sauce
• Mustard Yellow or dijon
• Broth Low sodium fat free beef, vegetable, and chicken
• Worcestershire Sauce no high fructose corn syrup
• Fat free cooking spray

Misc

• Braggs Liquid Aminos
• Salt
• Herbamere Seasoning Salt
• Nutritional Yeast
• Dry Herbs
• Spices
• Coffee
• Tea
• Vanilla and Almond extract
• Carbs/Starches
• Barley

Carbs/Starches

Barley
Ladies – 3/4 cup
Guys – 1 1/2 cup

Corn tortilla (Food for Life brand is best)
Ladies – 2-3
Guys – 4-5

Cream of Wheat/Rice or Rye
Ladies – 1 serving
Guys – 2 servings

Ezekial bread (made by Food for Life)
Ladies – 1 slice
Guys – 2 slices

Lentils
Ladies – 3/4 cup
Guys – 1 1/2 cups


Oats
Ladies – 1 serving
Guys – 2 servings (1 cup)


Whole wheat pasta
Ladies – 1 cup
Guys – 2 cups

Potato (white, only occasionally)
Ladies – 5 oz
Guys – 7-8 oz

Brown Rice
Ladies – 3/4 cup
Guys – 1 1/2 cup

Rice Cakes
Ladies – 3
Guys – 4

Sweet Potato
Ladies – 4-6 oz
Guys – 7-8 oz

Pinto
Ladies – 3/4 cup
Guys – 1 1/2 cup

Chickpea
Ladies – 3/4 cup
Guys – 1 1/2 cup

Kidney
Ladies – 3/4 cup
Guys – 1 1/2 cup

Adzuki
Ladies – 3/4 cup
Guys – 1 1/2 cup

Mung
Ladies – 3/4 cup
Guys – 1 1/2 cup

White Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup

Navy
Ladies – 3/4 cup
Guys – 1 1/2 cup

Black Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup

Farro
Ladies – 1/2 cup cooked
Guys – 3/4 cup cooked

Quinoa
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked

Couscous
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked


Hope this helps!!!

♥NickiRae♥