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