Eating Clean for Dummies
(Paraphrased notes from here.)
Chapter 1: Eating Clean
What clean eating really is: Basing your diet on whole, unprocessed foods.
Eat foods made by nature, not man.
Plan to eat five or six meals with snacks throughout the day.
Avoid processed foods.
Use healthy cooking methods.
Eat before you become hungry.
Stop eating when you're satisfied, not stuffed.
Don't count calories, fat grams, or points.
Enjoy your food and appreciate its flavor.
Chapter 2: Applying Clean Eating to Daily Living
Principles of clean eating:
Whole, unrefined, unprocessed foods.
Wide variety of food.
Avoid artificial substances, flavors, colors, preservatives and sweeteners.
Cut back on sugar; especially processed sugars.
Avoids trans fats and artificial fat substitutes.
Choose low fat, not nonfat, dairy products.
Choose foods that are nutrient dense.
Choose protein, complex carbohydrates, and healthy fats at every meal.
Drink lots of water.
Eat five or six mini meals a day rather than three large meals.
Practice portion control.
Chapter 3: Nutrition Basics
Macronutrients:
Proteins: Repair and muscle function. Clean proteins are meat, dairy, grains, and eggs.
Carbohydrates: Provide energy.
Complex carbs: Whole grains, vegetables, fruits, and legumes.
Simple carbs: Sugar, syrup, juice, candy, soda, white rice & pasta, baked goods, and processed cereals.
Fats: Provide energy, heat, and essential fatty acids.
Saturated fats: Solid at room temperature. Includes butter, shortenings, and animal fats.
Mono saturated fats: Liquid at room temperature. Includes avocados, olives, coconuts, and nut butters.
Polyunsaturated fats: Liquid at room temperature. Come from vegetable sources, such as sunflower, saffron, and corn.
Omega-3 Fatty Acids: Fatty fish (tuna, salmon, krill); seeds (flax, sesame); nuts (walnuts, pistachio); Dark greens (broccoli, spinach, collards); legumes (kidney beans, navy beans)
Omega-6 Fatty Acids: Vegetable oils (corn, wheat, cottonseed oil)
Trans fats: Oils that are solid at room temperature. (Hydrogenated)
Micronutrients: Vitamins and minerals process macro nutrients, regulate growth, and metabolism.
Vitamins:
Water soluble vitamins: In plants and animals. (Vitamin C: citrus fruits. B-Complex: Fish, meat, poultry, whole grains.)
Fat soluble vitamins: Fruit, vegetables, dairy, and meat.
Vitamin A: Bright colored fruits and vegetables, dairy products.
Vitamin D: Dairy, fish, eggs, sun exposure.
Vitamin E: Dark greens, butter, eggs, beef liver.
Vitamin K: Dark leafy greens, animal protein.
Minerals:
Calcium: Dairy
Phosphorus: Dairy products, fish, meat.
Magnesium: Green vegetables.
Sodium: Salt.
Potassium: Fresh vegetables and fruit skins.
Chloride: Table salt.
Iron: Heme: red meats, poultry, and fish. Non-heme: Leafy vegetables, cocoa, dried fruits.
Zinc: Beef, poultry, seafood.
Chromium: Mushroom's broccoli, grapes, beef, and garlic.
Copper: Fish, legumes, nuts, lentils, soybeans, spinach, and seeds.
Iodine: Kelp, seaweed, fish, seafood.
Manganese: Nuts, legumes, grains, bananas, oranges, strawberries.
Molybdenum: Whole grains, nuts, legumes, dark leafy greens.
Selenium: Whole grains, seafood, meats, nuts.
Chapter 4:
Fiber: Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.
Phytochemicals: Plant-based bio active compounds produced by plants to resist disease.
Probiotics: Foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria (normal micro flora) in the body. Fermented foods such as yogurt, miso, and kefir.
Prebiotics: Foods (typically high-fiber foods) that act as food for human micro flora. Leafy greens, whole grains, onions, garlic, bananas, and artichokes.
Chapter 9: Planning and Stocking the Kitchen
Organizing the kitchen with foods to keep:
Minimally processed.
Made from whole grain.
Raw or unprocessed.
Low in sugar and salt.
Free of preservatives or additives.
Stocking the kitchen:
Brown/wild rice
Canned in water fruits
Salmon
Dried herbs and spices
Legumes (kidney beans, black beans, lentils)
Garlic and onions
Honey or agave nectar
Low-sodium broth and soup stocks
Mustard
Olive oil/Sesame oil
Salad dressings
Dried fruits
Peanut/Nut Butters
Pasta/Marina sauces with few ingredients
Potatoes and sweet potatoes
Sea salt/Peppercorn
Seeds (pumpkin seeds, sunflower seeds, sesame seeds, and flaxseed)
Unsweetened organic applesauce
Tea
Whole unsalted nuts
Whole grains (barley, quinoa, oat bran, millet)
Whole grain cereals
Whole grain/multigrain pasta
Whole-wheat flours
Perishable foods:
Butter
Cottage cheese/Sour cream
Fresh fruits (oranges, grapes, berries, apples, melons, lemons, limes, kiwis, peaches, pears, pineapple)
Milk (dairy, soy, rice, almond)
Fresh vegetables (green beans, broccoli, asparagus, cabbage, carrots, cauliflower, cucumbers, greens, lettuce, mushrooms, peppers, tomatoes)
Natural cheeses
Condiments
Eggs
Meat (beef, chicken, salmon, pork, ground meats)
Plain fruit juices
Plain yogurts
Chapter 11: Cooking
Best methods:
Steaming
Poaching
Stir-frying
Baking
Using a slow-cooker
Worst methods:
Microwaving
Deep-frying
Chapter 19: Signs A Clean Diet is Beneficial
Weight loss
Clear skin
More energy
Healthy hair and nails
Strong muscles
Lower blood pressure
Stronger immune system
Lower cholesterol
Clearer thinking
Chapter 20: Ten foods to use
Sweet potatoes
Salmon
Olive Oil
Cruciferous Vegetables (Arugula, bok choy, broccoli, cauliflower, Brussel sprouts, mustard greens)
Nuts
Avocados
Leafy greens (kale, collards, romaine lettuce, spinach, chard)
Curry Powder
Berries (strawberries, blueberries)
Garlic and Onions
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