CLEAN EATING

BUT FIRST WATER

• drink water upon waking
• before foods even snacks
• before other drinks
• aids in flushing out of chemicals

EAT WHOLE FOOD

• The easiest foods are the ones without ingredients, they are the ingredients
• when you can, buy local, organic, fresh food

AVOID PROCESSED FOOD

• If it comes in a package you MUST read the ingredients and nutrition label
• don't rely on front of the box claims
• organic is nice but not always clean
• If you can get it in a drive-thru or a quick service restaurant don't eat it (this includes Panera and Starbucks)
• Canned food

FOLLOW MY PLATE

WHOLE GRAINS

• Try a variety
• Avoid "quick" or microwaveable versions
• Read your bread, tortilla, grain mix labels

Protein

• Clean unprocessed meat, no deli meat or pre-seasoned meat
• Tofu or Tempe no meat-like products
• Beans
• Nuts and nut butters
• Seeds like chia or quinoa
• If it is/was living it has protein, even potatoes and broccoli

CALCIUM AND DAIRY

• Consider dairy a treat
• More efficient calcium comes in green food
• Buy raw and/or organic
• Try plant milk

DRINKS

• Limit alcohol removing it is best
• Fermented drinks up to 1 a day like kefir, kombucha and beer
• Lattes and sweetened coffee should be avoided, use liquid stevia to sweeten drinks, make your own "latte" in a blender
• Remove soda and juice from your daily diet
• Try unsweetened maple water, coconut water or carbonated mineral water

OIL

• Limit use of oil
• Substitute applesauce when baking
• Only use single first press oils
• Oil is the sweet cousin of syrups (corn/rice,ect)
• Olive
• Coconut
• Avocado
• Grapeseed

APPROVED SUGAR

• Raw sugar
• Dates
• Pure maple syrup
• Liquid stevia (read label)
• Raw honey (some has dairy byproducts)
• Molasses

SUGAR TO AVOID

• White
• Brown
• Syrups (corn/rice/agave)
• Keep it under 5 grams

SPICES

• Add salt when it's on the plate not while cooking
• Use lots of dried spices
• Avoid spice mixes
• Keep salt/sodium under 5% of dv on packaged items (like bread)

FRUIT

• Try them all
• Pack a portable fruit for snacks
• Fruit is a great dessert
• 1/4 of your daily diet or plate
• Fresh or frozen
• No fruit cups or canned

VEGETABLES

• Variety!!
• Avoid canned
• Fresh or frozen
• Pack a snack
• Use a healthy dip
• 1/4 of your daily diet and/or plate

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