Eating Clean Tips from NYC Nutritionist
“Eat Clean” – I’m sure that you have heard this term used numerous times. As a nutritionist, I use it far too often (and I don’t mean wash your fruits and vegetables!). Here is what the term ‘eating clean’ really means:
- Eat within an hour of waking up, and continue to eat small meals every 2-3 hours.
- Combine lean protein with complex carbs at every meal.
- Include “good” fat from fish, nuts, avocado and olive oil in your diet.
- Avoid trans and hydrogenated fats. Keep saturated fats to a minimum.
- Drink 7-12 glasses of water a day (depending on your weight).
- Eat fresh vegetables and fruits, and get enough fiber.
- As much as possible prepare your meals boiled, steamed or grilled.
- Choose unsalted dry roasted or raw nuts.
- Avoid refined, processed and packaged foods.
- Choose yogurt, nuts, and other fresh snacks rather than protein bars and snack bars.
- Avoid “liquid” calories even from juices. If you MUST drink fruit juice, only drink freshly squeezed. And make sure they squeeze the juice on the premises (or squeeze it yourself). However, it is much better to have whole fruits for healthy weight maintenance. Quick digression (my BIGGEST pet peeve is seeing “freshly squeezed” OJ on the menu, and then getting something that tastes sugary and from concentrate – SO many places “trick” you this way. BEWARE!)
- Avoid alcohol as much as possible.
- Limit caffeine.