• Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats.
• Eat a combination of lean protein and complex carbohydrates at each meal.  Avoid starch at night.
• Eat sufficient healthy fats every day.
• Drink 1/2 your body weight in ounces of water each day.  Add some lemon, limes, cucumbers or orange slices for extra flavor.
• Adhere to proper portion sizes (see below).

What to Avoid When Clean Eating:

• Avoid all over-processed foods, particularly white flour and sugar
• Avoid foods containing preservatives
• Avoid artificial sugars
• Avoid artificial foods such as processed cheese slices
• Avoid saturated and trans-fats
• Avoid or do your best to limit alcohol intake (3 drinks per week is acceptable)
• Avoid all calorie-dense foods containing little or no nutritional value
• Never eat to the point of being stuffed or too full
• AVOID ANYTHING that contains the following on the label:
  • High Fructose Corn Syrup, Corn Syrup
  • Aspartame
  • Sucralose
  • Maltodextrin
  • MSG (Monosodium Glutamate)
  • Enriched
  • Modified, Genetically-modified, etc.
  • From concentrate
• TIP:  When you see the words “diet”, “sugar-free” or “lite”, chances are it contains artificial sweeteners.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from Whole Grains and Starchy Carbohydrates: 
2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola
• 1 handful of cooked cereal
• 1 piece of whole grain bread or wrap
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm-sized portion of lean meats
• High quality, sugar- and chemical- free protein powder

Clean Eating Approved Beverages:

• 2-3 liters per day of fresh, purified water (sodium-free)
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green or black tea

Clean Eating Sweeteners/Sugars OK to Use in Moderation:

• Organic Cane Sugar
• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar
• Natural Stevia (plant-derived, non-processed)