The Eat-Clean Principles (pg 21)
What to do:![](../images/smile/heart.png)
Eat more - eat six small meals each day.
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Eat breakfast every day, within an hour of rising
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Eat a combination of lean protein and complex carb at each meal
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Eat sufficient (2-3 servings) of healthy fats every day.
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Drink 2-3 liters of water each day.
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Carry a cooler packed with Clean foods each day
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Depend on fresh fruits and veggies for fiber, vitamins, nutrients and enzymes
What to AVOID:![](../images/smile/warning.png)
Avoid all over-processed foods (particularly flour and sugar)
![](../images/smile/warning.png)
Avoid chemically charged foods.
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Avoid foods containing preservatives.
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Avoid artificial sugars
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Avoid artificial foods (such as processed cheese slices)
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Avoid saturated and trans fats.
![](../images/smile/warning.png)
Avoid sugar-loaded beverages, including colas and juices.
![](../images/smile/warning.png)
Avoid (or do your best to limit) alcohol intake.
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Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
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Avoid super-sizing your meals