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Weight Loss, Fitness & Health Weight Loss, Fitness & Health

Clean Eating Challenge Day 1: Eat Whole Foods

Posted by on Oct. 21, 2013 at 10:02 AM
  • 57 Replies

Welcome to Day 1 of the Clean Eating Challenge!

Eat whole foods.

Clean eating shouldn't be difficult.
Eating a bowl of oats and blueberries instead of a blueberry muffin is an example of clean eating.  If you are eating packaged food, make sure the ingredients are ones you recognize and can pronounce. If it contains chemicals or additives, skip it.

How 'clean' is your diet? How often do you eat cleanly?

What healthy/whole foods have you incorporated into your diet?

Here is a list of healthy food staples you can stock your kitchen with.

Produce:

  • Apples
  • Avocado
  • Bananas
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Celery
  • Clementines
  • Cauliflower
  • Grapefruit
  • Grape/Cherry tomatoes
  • Green beans
  • Leafy greens (kale, chard, spinach)
  • Lettuce
  • Mushrooms
  • Onions
  • Oranges
  • Pears
  • Snow peas
  • Spaghetti squash
  • Sugar snap peas
  • Summer squash
  • Tangerines
  • Tofu
  • Zucchini

Meat/Seafood:

  • Fish fillets (cod, halibut, haddock, sole, tilapia, salmon)
  • Ground turkey/chicken (at least 90% lean)
  • Pork tenderloin
  • Scallops
  • Shrimp
  • Skinless chicken

Dry Goods:

  • Beans
  • Brown rice
  • Healthy cooking oils (olive, grape seed)
  • Lentils
  • Nut butters
  • Oats
  • Quinoa
  • Low cal dressings
  • Seeds (Flax, chia, pumpkin, sunflower)
  • Vinegar (balsamic, red wine)
  • Whole-grain pastas

Refrigerated:

  • Cheese (reduced fat)
  • Cottage cheese (low fat)
  • Eggs
  • Egg substitute/egg whites
  • Hummus
  • Milk (skim for cows milk, soy or unsweetened almond)
  • Ricotta cheese (part skim)
  • Yogurt (nonfat Greek)

Frozen Foods:

  • Edamame in the pod
  • Frozen fruits (no sugar added)
  • Frozen fish fillets
  • Frozen vegetables (no added salt or sauces)
  • Turkey/veggie burgers

Breads:

  • Whole wheat mini pitas
  • Whole grain wraps
  • Whole grain sandwich thins

You don't have to have everything on hand at once. Choose your favorites and the ones you will use most often. Fresh fruits and vegetables are loaded with nutrients and available year round.

Click here to sign up:
Join Our Clean Eating Challenge - WIN a $25 Gift Card!

apple

by on Oct. 21, 2013 at 10:02 AM
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Replies (1-10):
craftybookworm
by on Oct. 21, 2013 at 10:33 AM
2 moms liked this

well after reading the list, my diet isn't too bad!!

I eat as clean as possible.  I've started a biggest loser competition at work and as a result, I'm REALLY eating a lot of fresh and frozen veggies. 

Cafe MichelleP
by Head Admin on Oct. 21, 2013 at 10:43 AM


I think the words 'clean diet or clean eating' often scare off people. It really isn't too difficult, especially when you look at the list I provided. The trick is to learn to put the foods together to make balanced meals.

You will have to keep us updated on your Biggest Loser challenge progress.

By the way, we have a Biggest Loser viewing party every Tuesday night while the show is on, you should join us!

Quoting craftybookworm:

well after reading the list, my diet isn't too bad!!

I eat as clean as possible.  I've started a biggest loser competition at work and as a result, I'm REALLY eating a lot of fresh and frozen veggies. 



dmwood
by Silver Member on Oct. 21, 2013 at 10:59 AM
We eat a pretty balanced diet.
CorpCityGrl
by Bronze Member on Oct. 21, 2013 at 11:00 AM

We try to eat as cleanly as possible and it really ISN'T as difficult as people think.

We definitely eat oatmeal and do lots of fresh fruits and veggies.  We also restrict the amount of red meat we eat and stick to lean meats and seafood.  We love hummus, nut butters, Greek yogurt, low-fat cheese, edamame, beans, nuts, lentils and quinoa!  Lentils are great and versatile, as is quinoa.

Mena929
by Member on Oct. 21, 2013 at 11:03 AM

I have been eating clean (mostly) since February. I feel so much better than I used to!

ablackdolphin
by Bronze Member on Oct. 21, 2013 at 11:03 AM
1 mom liked this
I cant have gluten so that helps a lot with temptation!!! I eat berries and yogurt for breakfast and cook 95% of our meals using organic meats!
elvapena
by on Oct. 21, 2013 at 11:03 AM
i have most of the list so i dont think im to much off track :)
ablackdolphin
by Bronze Member on Oct. 21, 2013 at 11:04 AM
we do a lot of basic foods
ablackdolphin
by Bronze Member on Oct. 21, 2013 at 11:06 AM
sugar is my downfall i like my chocolate
momlovestorun
by on Oct. 21, 2013 at 11:07 AM
I eat a whole foods diet for the most part. The kids are about 60/40 and I am about 85/15.
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