Pilates at

Nolte
Clean
Eating
Challenge

Table of Contents
What is clean eating?
3-8
Fruits and Vegetables
9
Proteins
10
Complex Carbs
11
Dairy
12
Healthy Fats
13
Things to Limit or Avoid
14
Grocery List
15
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What is Clean Eating?

Youve probably heard of clean eating, but you may not know what it is exactly or how to go about cleaning up
your diet. Clean Eating is a good way to refresh your eating habits: its about eating more of the best and
healthiest options in each of the food groupsand eating less of the not-so-healthy ones. That means embracing
foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on
refined grains, added sugars, salt and unhealthy fats. And since you dont have to count calories or give up
whole food groups, its easy to follow.

Clean Eating involves not

only choosing the right
foods to eat but also
avoiding all of the junk
foods and processed foods
that are so readily available.
The keys to good health
and proper nutrition are in
the following principles:

6 Clean
Eating
Principles

Eat whole foods: Whole foods are foods that havent been tampered with, in the lab or the
manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and
vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted
nuts, and seeds.

Avoid processed foods: Processed foods are any food that has a label. A label means that
more than one ingredient was used to make that food. You dont have to eliminate all
processed foods (like whole grain pasta or natural cheeses), but if you cant pronounce an
ingredient on a label, dont put that food in your shopping basket.

Limit or avoid refined sugar. Refined sugar provides nothing but calories. Other sweeteners
can be used, but with all the good foods you are adding to your diet, refined sugar really have
very little place in the Clean Eating plan.
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Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev
up your metabolism and reduce the chance that youll eat some junk food rather than that whole
grain cracker with nut butter and strawberries. You never get so hungry on this plan that youll feel
deprived or feel the need to cheat.

Cook your own meals. Instead of buying meals in a box, cook meals from scratch. Thats not as
hard as it sounds! Clean, whole foods need little preparation beyond chopping and sauting to
make satisfying, delicious meals your family will love.

Combine protein with carbs. When you do snack or eat a meal, make sure that meal is
balanced. For the most satisfaction from your diet, and so youll be less tempted to eat junk food,
combine protein with carbs or carbs and fat. This
simple act will fuel your body and eliminate hunger
pains.

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Your hands have all the knowledge you need

Remember:
This is not a diet, its a lifestyle
change.
Clean Eating, unlike Paleo and
other fads, is not about
eliminating an entire food group
out of your life.
This challenge is about having
fun with our food, trying new
recipes, nourishing our body
with natural food options, and
enjoying flavors and colors.
Clean Eating is about replacing
processed food with fresh food.
To eat food that is prepared at
home and not in a science
laboratory.

Vegetables

Fruits

Asparagus
Beets
Broccoli
Brussels Sprouts
Carrots
Cauliflower
Celery
Cucumber
Dark Leafy Greens
(Spinach, Kale,
Swiss Chard,
Collards, etc)
Eggplant
Green Onions
Peppers
Salad Greens
Tomato
Zucchini/ Squashes

Apples
Bananas
Berries
(Strawberries,
blackberries,
raspberries,
blueberries, etc)
Cantaloupe
Citrus Fruits
(Oranges,
Tangerines,
Grapefruits, etc)
Grapes
Kiwi
Mango
Melon
Pear
Pineapple

Proteins
Chicken Breast
Eggs
Game: Bison, Buffalo, Elk,
etc
Ground Beef or Turkey
Lean Fish
Lean Beef or Pork Loin
Salmon
Tofu
Tuna
Turkey Breast

10

Complex Carbs
Beans
Lentils
Oatmeal
Quinoa
Potatoes (any variety)
Whole Grains (rice, pasta or bread)

11

Dairy
Plain Yogurt
(low fat or nonfat)
Low-Fat Cheese
Milk (skim or reduced fat)

12

Healthy Fats (In moderation)

Avocado
Nut Butter (no added sugar, oil or salt)
Nuts or seeds (raw or roasted- no added
sugar, oil or salt)
Oil (extra-virgin olive, canola, sunflower,
safflower, flaxseed, coconut, macadamia
nut, grapes, etc.)

13

Limit or Avoid
Soda (including diet)
Alcohol
Creamy Sauces
High-calorie salad dressings
Sugar
Candy
Fried Food
Processed Food
White Flour
Partially Hydrogenated oils

14

Clean Eating Grocery List

Complex Carbs

Vegetables

Proteins

Asparagus
Beets
Broccoli
Brussels Sprouts
Carrots
Cauliflower
Celery
Cucumber
Dark Leafy Greens
(Spinach, Kale, Swiss
Chard,
Collards, etc)
Eggplant
Green Onions
Peppers
Salad Greens
Tomato

Chicken Breast
Eggs
Game: Bison, Buffalo,
Elk, etc
Ground Beef or Turkey
Lean Fish
Lean Beef or Pork Loin
Salmon
Tofu
Tuna
Turkey Breast

Fruits
Apples
Bananas
Berries
(Strawberries,
blackberries,
raspberries,
blueberries, etc)
Cantaloupe
Citrus Fruits
(Oranges,
Tangerines,
Grapefruits, etc)
Grapes
Kiwi
Mango
Melon
Pear
Pineapple

Healthy Fats (In

moderation)
Avocado
Nut Butter (no added
sugar, oil or salt)
Nuts or seeds (raw or
roasted- no added
sugar, oil or salt)
Oil (extra-virgin olive,
canola, sunflower,
safflower, flaxseed,
coconut, macadamia
nut, grapes, etc.)

15

Beans
Lentils
Oatmeal
Quinoa
Potatoes (any variety)
Whole Grains (rice, pasta or
bread)

Dairy
Plain Yogurt
(low fat or nonfat)
Low-Fat Cheese
Milk (skim or
reduced fat)

*The items on this page are merely

suggestions and do not encompass all
options for food.

!
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