The Ultimate Guide to EATING CLEAN

Get your diet on the right track by getting rid of the junk. This healthy-eating handbook makes it easy to get started. Follow this plan and share your results.

- LINDA STEPHENS, M.S.

6 EASY CLEAN EATING RULES

1. FORAGE MORE

Forget the old three squares and mindless snacking—in most clean diets you'll eat five or six healthy, wellplanned meals each day. This keeps your metabolism consistently fueled throughout the day by preventing your blood sugar from dipping, so you avoid that 3 p.m. energy lag, when you’re most likely to turn to caffeine and sugary snacks for a boost. With a clean-eating diet, each meal or snack contains a balance of quality protein, complex carbs, and healthy fat to keep you satisfied. A nutritious breakfast of an egg-white omelet and whole-grain toast might be followed with a late-morning snack of a Greek yogurt and some fruit and nuts.

2. DRINK UP

Plan to drink a minimum of about 2 liters or eight 250ml glasses of fluid each day. Water is key to helping your system function at its best, from glowing skin to healthy digestion. Think of it this way: You can survive for weeks without food but only a few days without water.

To help you get in all this liquid, aim to consume about one liter before lunch and another before dinner. Keep a water bottle at your desk, on your kitchen counter, or in your car. Try giving it a little flavor by adding fresh lemon, cucumber, or orange slices. You'll benefit in so many ways from drinking water throughout the day.

3. PLAN FOR SUCCESS