Clean Eats!

While I have been trying to eat clean, I keep trying to figure out what is considered “clean” food.  The main food I think of when I hear “clean eating” is chicken and veggies.  Thankfully, there are a LOT more foods that are considered clean!

According to Jamie Eason and Bodybuilding.com, here is a list of approved clean foods! 

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

• 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
• wintermelon

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

Bulbs:

• 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

• 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

Information Source: All credit given to Bodybuilding.com! 

Eason, Jamie (2011, November 8). The Jamie Eason LiveFit Trainer Approved Foods List. Retrieved from http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html