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Nutrition Rules For Eating Clean

Nutrition Rules: An Overview

  • 18% Healthy Fats
  • 27% Lean proteins
  • 55% Complex Carbs
    • 35% Greens
    • 20% Starch

Healthy Fats

2-3 Servings Daily

Gram for gram, about 18% of your diet should come from healthy fats. Healthy fats can be found in fish, nuts, seeds, and certain oils. There are two types of fatty acids: omega-3 and omega-6.

  • Omega-3 fatty acids can be found in fish (such as salmon), flaxseed, and algae.
  • Omega-6 fatty acids can be found in olive, sunflower, and safflower oil, peanuts, walnuts, and soybeans.

The ideal diet is abundant in omega-3 long chain fatty acids (EPA & DHA) and lower in omega-6 linolenic acid (LA) seed oils. Omega-6 is pro-inflammatory while omega-3 is neutral which means that the more omega-3 you eat, the less omega-6 will be available to the tissues to produce inflammation. There is no set ratio of omega-3 to omega-6. The goal is keep your omega-3 fatty acids high and omega-6 low.

Get Your Fats From:
  • Almonds
  • Oily Fish
  • Flaxseed
  • Nut Butters
  • Walnuts
  • Avocados
  • Coconut Oil
  • Olive Oil
  • Cashews
  • Sunflower Seeds

Lean Proteins

6 Servings Daily

Protein is primarily found in red meat, poultry, fish, and eggs but it can be found in dairy and certain vegetables and grains. Tofu, chia seeds, quinoa, and hemp are excellent vegetarian/vegan sources of protein. Most plant-based proteins must be eaten in combination to be considered a complete protein.

Get Your Protein From:
  • Almond Butter
  • Lean Beef
  • Tuna
  • Chickpeas
  • Turkey
  • Chicken Breast
  • Tofu
  • Quinoa
  • Bison
  • Eggs
  • Salmon
  • Peanut Butter
  • Beans
  • Yogurt
  • Lentils
  • Pork
  • Tempeh

Complex Carbs

2-4 Servings Starch, 4-6 Servings Greens Daily

There are two types of carbohydrates: simple and complex

  • Simple carbohydrates (think white sugar and white flour) are also known sugars. They break down very easily and tend to spike blood sugar levels. As a general rule, try to avoid simple carbs with fruit being the exception. Fruits are simple carbs but contain a balanced ratio of fiber which slows down their digestion. They also contain vital vitamins and minerals.
  • Complex carbohydrates (think sweet potatoes and whole grain flour) are high in fiber and improve digestion. They provide you with energy, stabilize blood sugar levels, and keep you satisfied after meals. Vegetables, fruits, and whole grains are all examples of complex carbohydrates.
Get Your High Water Complex Carbs From:
  • Cucumbers
  • Asparagus
  • Cabbage
  • Onions
  • Spinach
  • Kale
  • Broccoli
  • Celery
  • Lettuce
  • Tomatoes
Get Your Starchy Carbs From:
  • Bananas
  • Chickpeas
  • Beans
  • Sweet Potatoes
  • Lentils
  • Yams
  • Carrots
Get Your Starchy Complex Carbs From:
  • Cream of Wheat
  • Wheat Germ
  • Whole Wheat Bread
  • Whole Wheat Pasta
  • Brown Rice
  • Oatmeal
  • Quinoa
  • Buckwheat

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