Just curious what everyone is buying for clean eating...or to lose fat. I have been having a debate with a friend of mine as to what is clean eating and what is not...I would like to see what others take as CLEAN EATING.

Tell me what you buy weekly for your clean eating diet...how you tweak your recipes to make them clean...heck I would love to have any and all info I can possibly get about clean eating.

How many people use this type of eating to persue their bodybuilding careers or fitness careers...I think that many of us question what exactly it is and is this or that included...

I would even love to see some clean eating recipes...or recipe revamps to make them clean...*the UN-cheat meal*.

Thanks Guys!

Manda

clean eating to me means staying mostly on the outer rim of the grocery store. i start at the fruits and veggies, then progress to the poultry, then to the milk and cottage cheese, then eggs and yogurt, then frozen section for blueberries and frozen veggies if needed. i also go to the "whole health" section to get my cereals, flax seeds, and granola and waffles for my husband.

the only things i really get in the aisles at the grocery store is canned tomatoes, tuna, olive oil, coffee, brown rice and pasta, and bread. Try to stay away from highly processed items like crackers, cookies, and meals in a box like hamburger helper, and stay clear of the chips and soda aisle.

To me, clean eating is whole grains, lean protein, lots of fruits and veggies, low-fat dairy, and unsaturated fats. I�??m sure many will also reply with the same advice!

I read had this list from and old post at another forum. It used it in the begining to help me choose.

Hope it helps.


PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese

SLOW BURNING/COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

HEALTHY FATS

Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Coconut Oil

BEVARAGES

Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

CONDIMENTS

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)

beby24 wrote:
I read had this list from and old post at another forum. It used it in the begining to help me choose.

Hope it helps.


PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese

SLOW BURNING/COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

HEALTHY FATS

Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Coconut Oil

BEVARAGES

Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

CONDIMENTS

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)



This does...it helps a lot!


Okay so what the debate is about is if splenda or artifical sweeteners can be used. Like say tea with 2 splenda's...I say no because it isn't natural and my girl says yes you can.

I have generally seen people do it both ways but I wonder if that is because they are just addicted to sweets.

Hummm...dunno...but I used to be one of those sugar addicts...I quit using anything because it kept me from craving sweets or carbs. Worked for me.
Thanks girls for your input!

I feel that with all of the increased sugar we find in all of our food and the growing rate of diabetes, adding sweetener (real or artificial) isn't good. although, on this site apparently diet coke is a staple and a good one at that :)overall, try restricting your sugar intake as much as possible.

also, on the above mentioned list, there are some foods that aren't very low-fat, although really it just depends on where you are in your fat-loss goals or if you even have loss-goals in mind.

on a side note, it's really too bad i can't give up cheese- or any dairy for that matter.

Clean Eating: Precision Nutrition by John Berardi is great!!! Just stay away from the "middle" meaning dont buy the processed crap. Rather, stick to the meat, cottage cheese,etc...ya know. Your macronutrient breakdown is going to dictate what meals you will have for the day/week too. Figure that out and just pick meals that fit in...meals containing lots of protein and veggies since you said you want to lose body fat:)

Keep out processed carbs as much as possible. If you wanna get really crazy, then keep the carb eatin to a minimum till after the workout. Make your most carby meals postworkout...Sorry if this is too long:) Just my two cents

crsecor wrote:
Clean Eating: Precision Nutrition by John Berardi is great!!! Just stay away from the "middle" meaning dont buy the processed crap. Rather, stick to the meat, cottage cheese,etc...ya know. Your macronutrient breakdown is going to dictate what meals you will have for the day/week too. Figure that out and just pick meals that fit in...meals containing lots of protein and veggies since you said you want to lose body fat:)

Keep out processed carbs as much as possible. If you wanna get really crazy, then keep the carb eatin to a minimum till after the workout. Make your most carby meals postworkout...Sorry if this is too long:) Just my two cents


I second this...his package is really great (I know that sounded wrong lol, but I didn't want to call it a book since its so much more) Included in Precision Nutrition you get an amazing cookbook, DVD's audio CD's and a binder of information (a package shall we say)...well worth the money!

NH wrote:
crsecor wrote:
Clean Eating: Precision Nutrition by John Berardi is great!!! Just stay away from the "middle" meaning dont buy the processed crap. Rather, stick to the meat, cottage cheese,etc...ya know. Your macronutrient breakdown is going to dictate what meals you will have for the day/week too. Figure that out and just pick meals that fit in...meals containing lots of protein and veggies since you said you want to lose body fat:)

Keep out processed carbs as much as possible. If you wanna get really crazy, then keep the carb eatin to a minimum till after the workout. Make your most carby meals postworkout...Sorry if this is too long:) Just my two cents


I second this...his package is really great (I know that sounded wrong lol, but I didn't want to call it a book since its so much more) Included in Precision Nutrition you get an amazing cookbook, DVD's audio CD's and a binder of information (a package shall we say)...well worth the money!


package-- :)


I have been wanting this for a LONG time. This has almost convinced me to shell out the money for it.

Good thread Amanda!!

my basics for clean eating are:

Ezekial bread
Steel Cut Oats
Fresh Fruits and Veggies
beans

Eggs
Chicken Breasts
Fish (Tuna, Tilapia, Salmon, Shrimp and Orange Roughy)
Cheese in moderation
Lowfat Cottage Cheese
Protein Powder

All natural PB or Almond Butter
Almonds-natural, raw

I don't use artificial sweeteners very often. I drink my tea and coffee without sweetener or cream. I just got used to it like that and it tastes better to me now.

I will use splenda in some recipes that I want to make lower cal. I just use it in moderation and very infrequently. I don't like relying on anything but whole food sources on a day to day basis.

your right sic, its funny how that happens! I use to always have cream and sugar in my coffee...then after PN I started drinking it black, and now I honestly prefer it. You can actually taste the coffee mmmmm think I'll have a cup now!

sic wrote:
I don't use artificial sweeteners very often. I drink my tea and coffee without sweetener or cream.

Sic.

I think your I'll

Tea with no milk? what??

Am worried.

Don't you use lemon in your weak tea?

beby24 wrote:
I read had this list from and old post at another forum. It used it in the begining to help me choose.

Hope it helps.


PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese

SLOW BURNING/COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

HEALTHY FATS

Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Coconut Oil

BEVARAGES

Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

CONDIMENTS

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)



Thanks so much for the list it definitely helps:)

I have my groceries almost memorized, it takes me about 15 minutes to do all my shopping!! ( If there is not a long line at the cashier..I hate that!!)

Chicken Breast ( bone in..so much cheaper!)
Tuna
Trout
Xtra Lean ground beef
Pork Tenderloin
EGGS EGGS EGGS ( I buy 3 Economy pack cartons at a time..my boyfriend and I inhale them)
Cheese
Cottage cheese
Whole grain bread ( for carb up days)
Peanut Butter
Spinach
Broccoli
Green and Red peppers
cucumber
ASPARAGUS ( YUM!)
Brussel Sprouts
Apples
Tangerines ( the best this time of year)
Bananas ( Great for carb up!)
Oatmeal
Sugar free Jell-O ( keeps my sweet tooth at bay...not that nutritous...but hey, it works)
Bottled Water
Diet Pepsi ( again, not so good for you, but when you're dieting you need a little diet pepsi ;) )

that is my 15 minute shopping list!!

alygirrl wrote:
I have my groceries almost memorized, it takes me about 15 minutes to do all my shopping!! ( If there is not a long line at the cashier..I hate that!!)

Chicken Breast ( bone in..so much cheaper!)
Tuna
Trout
Xtra Lean ground beef
Pork Tenderloin
EGGS EGGS EGGS ( I buy 3 Economy pack cartons at a time..my boyfriend and I inhale them)
Cheese
Cottage cheese
Whole grain bread ( for carb up days)
Peanut Butter
Spinach
Broccoli
Green and Red peppers
cucumber
ASPARAGUS ( YUM!)
Brussel Sprouts
Apples
Tangerines ( the best this time of year)
Bananas ( Great for carb up!)
Oatmeal
Sugar free Jell-O ( keeps my sweet tooth at bay...not that nutritous...but hey, it works)
Bottled Water
Diet Pepsi ( again, not so good for you, but when you're dieting you need a little diet pepsi ;) )

that is my 15 minute shopping list!!

That is a great list. I think I might have to use it. Thanks for sharing.
Diana

alygirrl wrote:
I have my groceries almost memorized, it takes me about 15 minutes to do all my shopping!! ( If there is not a long line at the cashier..I hate that!!)

Chicken Breast ( bone in..so much cheaper!)
Tuna
Trout
Xtra Lean ground beef
Pork Tenderloin
EGGS EGGS EGGS ( I buy 3 Economy pack cartons at a time..my boyfriend and I inhale them)
Cheese
Cottage cheese
Whole grain bread ( for carb up days)
Peanut Butter
Spinach
Broccoli
Green and Red peppers
cucumber
ASPARAGUS ( YUM!)
Brussel Sprouts
Apples
Tangerines ( the best this time of year)
Bananas ( Great for carb up!)
Oatmeal
Sugar free Jell-O ( keeps my sweet tooth at bay...not that nutritous...but hey, it works)
Bottled Water
Diet Pepsi ( again, not so good for you, but when you're dieting you need a little diet pepsi ;) )

that is my 15 minute shopping list!!

thanks for yours too:)

As a rule of clean eating for me I always check the labels. if it has high fructose corn syrup, corn syrup, anything hydrogenated or I see the word unbleached or enriched it is a big no no!!

~Justine

alygirrl wrote:
Diet Pepsi ( again, not so good for you, but when you're dieting you need a little diet pepsi ;) )


I know this is going to sound harsh, but this is crap. You need diet Pepsi when you are dieting? WTF.

Do you know what sodas really do to your body when you drink them? Not only do they cause insulin spikes, they also leach important nutrients (such as calcium) out of your body. Why sabotage your health with a shitty flavored beverage when you could drink something good for your body like green tea? Or water. Hey that's an idea, why not drink more water? Try to tell me one bad thing about plain old unflavored fresh water.

I'm glad to see that I'm not the only one who puts Brussel Sprouts on their shopping list! I pick up at least 6 lbs every other week! Roast in a little olive oil, salt and pepper....YUM!

sic wrote:
Don't you use lemon in your weak tea?


My preferred brew of choice is not weak.

No lemon. That would be uber Ghey.

sic wrote:
alygirrl wrote:
Diet Pepsi ( again, not so good for you, but when you're dieting you need a little diet pepsi ;) )


I know this is going to sound harsh, but this is crap. You need diet Pepsi when you are dieting? WTF.

Do you know what sodas really do to your body when you drink them? Not only do they cause insulin spikes, they also leach important nutrients (such as calcium) out of your body. Why sabotage your health with a shitty flavored beverage when you could drink something good for your body like green tea? Or water. Hey that's an idea, why not drink more water? Try to tell me one bad thing about plain old unflavored fresh water.

Actually sic, you do sound a bit harsh..and a little rude ... I do drink green tea, I love it, thanks. And a TON of water...I like diet Pepsi...so KILL ME...did you read Jen Heath's article on the Anabolic Diet ( which I am on)...she mentions diet soda..although not that great for you, it is a great way to curb a sweet tooth..same with sugar free jello...but you don't eat that either..I mean, you are perfect right? So, let's save the judgemental attitude for another website...everyone diets and handles things in a different way..TO EACH THEIR OWN.

Oh Christ. Here we go again. Every disagreement has to be considered a personal attack.

I don't like diet soda because I don't like soda, period. I have researched quite a bit about the harmful affects of soda on your body. My conclusion is that water=good while soda=bad. My comment was based on the fact that you said you had to have diet soda because you were dieting. I think that is an ignorant statement based on advertising and other people's advise. I believe that diet soda causes health problems in the long term. I do not see how something harmful can be a necessary crutch.

I never said I was perfect. I am not comparing myself to you and saying that you don't measure up. I am trying to point out that relying on something nutritionally bad, like diet soda, isn't going to do you any favors.

You may not see any problems immediately, but when you get older and things like osteoporosis start appearing, how are you going to undo the damage? I feel that as a society, we do little to protect our long term health. In such a health conscious industry, I am continually surprised by some of the unhealthy choices that people make.

sic wrote:
Oh Christ. Here we go again. Every disagreement has to be considered a personal attack.

I don't like diet soda because I don't like soda, period. I have researched quite a bit about the harmful affects of soda on your body. My conclusion is that water=good while soda=bad. My comment was based on the fact that you said you had to have diet soda because you were dieting. I think that is an ignorant statement based on advertising and other people's advise. I believe that diet soda causes health problems in the long term. I do not see how something harmful can be a necessary crutch.

I never said I was perfect. I am not comparing myself to you and saying that you don't measure up. I am trying to point out that relying on something nutritionally bad, like diet soda, isn't going to do you any favors.

You may not see any problems immediately, but when you get older and things like osteoporosis start appearing, how are you going to undo the damage? I feel that as a society, we do little to protect our long term health. In such a health conscious industry, I am continually surprised by some of the unhealthy choices that people make.

Giving advice like you just did comes off less as a "personal attack" than saying " have you ever heard of water??"...there's ways of saying things that come off less judgemental..I am on this website because like a lot of other people I don't know everything there is to know about perfect health..I do need advice...but when some one is lecturing me I do get a little aggrivated...

I do appologize for maybe taking what you said the wrong way... but I am sure if you reread what you posted it will see where I am coming from...you we're talking down to me and that's not fair. There is nothing wrong with what you just said, it was informative..I didn't know that diet soda's lead to osteoporosis..I really didn't, and now I do, you could have just said that the first time insted of the snide remarks..and I will keep that information in mind, because that's what I need to learn to maybe change some of the less healthy things that I do.

sic wrote:
alygirrl wrote:
Diet Pepsi ( again, not so good for you, but when you're dieting you need a little diet pepsi ;) )


I know this is going to sound harsh, but this is crap. You need diet Pepsi when you are dieting? WTF.

Do you know what sodas really do to your body when you drink them? Not only do they cause insulin spikes, they also leach important nutrients (such as calcium) out of your body. Why sabotage your health with a shitty flavored beverage when you could drink something good for your body like green tea? Or water. Hey that's an idea, why not drink more water? Try to tell me one bad thing about plain old unflavored fresh water.


*******
Hmmm. DIET sodas do not cause insulin spikes, no sugar, no carbs, no calories, no nothing. I actually used to drink a lot of diet soda and stopped mostly to keep my daughter out of it. I still drink diet iced tea and occasionally things like crystal light and flavored bottled water. Sorry but I agree with A, your comment was a bit harsh. There is room for moderation in most if not all diets, not everybody wants to deprive themselves of everything nor is it necessary for results.

Obviously regular soda is not good for you but again, if you have ONE now and then, it isn't a big deal.