Diet & Nutrition Who doesn’t want to put on some lean mass and look great. It’s not just about looking good but also feeling healthy. This takes a good exercise routine and a great diet. It is very important to put a diet in place when looking to transform your body. It will help not only with energy in the gym but you will see results a lot quicker. However many don’t know where to start or what to look for when you are going to grocery store. Don’t worry if you are in this boat because everyone has to start somewhere. We are so use to buying what we like that it’s hard to break that habit and start stocking up on healthy food. One thing I didn’t when starting to look for what clean foods to eat, I went to reddit for help. I quickly found that clean food is sorta a buzzword and many people have different interpretations. As you can see by one of the comments I received. “Describing a food as ‘clean’ is meaningless.” – biglebowski55 Luckily someone who agreed with this statement took it a little further to explain. Also helped me to explain what I mean when I say “eating clean”. “I’d tend to agree. I looked up a few definitions from basic Google results and found a range of meanings from: Just eating healthier (which doesn’t then need a new affix like ‘clean’): Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. Or something to do with a diet leaning toward ‘natural’ states (I’m not convinced of the validity of ‘natural = best’ in all cases, so I tend not to buy it as a whole eating ideology): The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle Or a moralistic approach to eating (which I understand, living with a vegetarian wife, though ‘clean eating’ seems a bit nebulous to me): “Clean Eating” dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values (rather than health and nutrition issues). In the end, I’d just like to know under what definition the original poster is using the term. My bias would then be to point him or her toward a more studied or just well defined term, as ‘clean’ seems to lack a well defined meaning in this context. It seems like the biggest tie it has is to unrefined foods. Which isn’t a bad idea a lot of the time, but I tend to resist the suggestion that unrefined is always better.” – kakuna Armed with the information that he had given me I thought to myself under what context am I referring to. So when I say eating clean foods to me that is describing a diet that is healthier and more natural. Looking at food that is less processed and making sure your ingredient list isn’t full of things that are bad for you. So now that we got that out of the way we can get on to building the eating clean food list. Try to fill that shopping cart with veggies, some lean proteins, and some carbohydrates. Lean Protein Protein is very important in a diet. Make sure when you are grabbing the meat that you are looking for lean options. In the reddit post most users who commented had chicken listed first. I try to find in my local market chicken breast that are hormone free, no growth stimulants, and no antibiotics. I tend to grab Springer mountain farms if I can. Another meat to grab is lean ground turkey. Can make a lot of different things with this and it usually can be found in different degrees of fat content. 99% fat free is your best bet if you are trying to lose the pounds but some fats are healthy and needed to build muscle. Just depends on what your goals are. Fish is an excellent source of protein and omega 3’s. Not everyone is a big fan of fish but you should definitely try to add some salmon, tilapia, or other fish to your diet. There are plenty of easy to cook recipes out there to use with fish that taste great. Eggs are another excellent source of protein and should be on your list. Again I look for ones that are hormone free and stimulant free. Greek yogurt can add some protein to your diet and also makes an excellent snack. You’ll also get a good amount of calcium and some probiotics. You can add your own fresh berries and granola to it. Try to find ones that aren’t high in sugar. Produce Produce is definitely important in a healthy lifestyle. Whether fresh or frozen depending on your preference you’ll need fruits and veggies. If you can try and buy organic but I understand it’s not doable for everyone since the price is much higher. Below is a list of what you should be picking up the next time you go to the store: Apples Banana Carrots Berries Dark Green Leafy vegetables (Spinach, lettuce, kale) Sweet potatoes Garlic Grains Make sure you add nutrient rich grains to your clean diet. Quinoa is a south American power food. Packed full of protein and omega-3 fatty acids. Easy to prepare and to make a lot of different recipes to go with any meal. Brown Rice is the way to go when picking rice. it contains antioxidants, magnesium, phosphorus, and b vitamins. Which you won’t get if you opt for white rice. Can also get exotic and go for some wild rice too. Oats are great for breakfast and have an antioxidant that helps protect the heart. Look for whole oats and avoid items that have oats and high fructose corn syrup on the ingredient list. Nuts and Seeds These are good to get some extra omega-3 fatty acids and unsaturated fats (good ones). Almonds contain the most fiber compared to other nuts and are rich in vitamin E. Not to mention they also help keep you thin if you include in your diet. Walnuts contain the most antioxidants of all nuts which is said to help protect your body from heart disease. They are also the richest in omega-3 fatty acids which helps fight inflammation. That should get you started and well on your way to eating healthy. So make your eating clean food list and head to the store. Keep at it with your exercise routine as well and you should see results in no time.