CLEAN EATING 101Becky Nichols RD LD

HEALTHY EATING VS. CLEAN EATING

Healthy eating Balanced, nutrient efficient diet

Clean eating Focusing more on the quality of food you are

putting in to your mouth

RANGE

EAT CLOSE TO THE EARTH

DAN

THINKS HE EATING PRETTY HEALTHYMeal Food Dan is Eating

Breakfast Bowl of Raisin Bran with 1% milk

Orange Coffee with non-dairy creamer

Snack Handful of nuts

Lunch Lean Cuisine Bag of Baked Potato Chips

Banana

Snack Pretzels Handful of M&Ms

Dinner Spaghetti with pasta sauce

Garlic toast Glass of wine

Snack Dark Chocolate

THIS IS WHAT HE EATS Breakfast

THIS IS WHAT HE EATS

Snack

THIS IS WHAT HE EATS

Lunch

THIS IS WHAT HE EATS

Snack

THIS IS WHAT HE EATS

Dinner

THIS IS WHAT HE EATS

Snack

OVERALL PRETTY GOOD RIGHT?

Not so much…

CARBOHYDRATES

Complex Carbs

Simple Carbs

Fiber

FIBER

EXAMPLES

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PROTEIN

EXAMPLES

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

FAT

EXAMPLES

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

PRODUCT RECOMMENDATIONS

TAKE A CLOSER LOOK AT DAN’S DIETMeal Food Dan is Eating

Breakfast Bowl of Raisin Bran with 1% milk

Orange Coffee with non-dairy creamer

Snack Handful of nuts

Lunch Lean Cuisine Bag of Baked Potato Chips

Banana

Snack Pretzels Handful of M&Ms

Dinner Spaghetti with pasta sauce

Garlic toast Glass of wine

Snack Dark Chocolate

BREAKFAST

Meal Food Dan is Eating

Breakfast Bowl of Raisin Bran with 1% milk

Orange Coffee with non-dairy creamer

BREAKFAST

Meal Food Dan is Eating

Breakfast Bowl of Raisin Bran with 1% milk

Orange Coffee with non-dairy creamer

Carb City

NEW BREAKFAST

LUNCH

Meal Food Dan is Eating

Lunch Lean Cuisine Bag of Baked Potato Chips

Banana

LUNCH

Meal Food Dan is Eating

Lunch Lean Cuisine Bag of Baked Potato Chips

Banana

Carb City

NEW LUNCH

DINNER

Meal Food Dan is Eating

Dinner Spaghetti with pasta sauce

Garlic toast Glass of wine

DINNER

Meal Food Dan is Eating

Dinner Spaghetti with pasta sauce

Garlic toast Glass of wine

Carb City

NEW DINNER

SNACKS

Meal Food Dan is Eating

Snack Handful of nuts

Snack Pretzels Handful of M&Ms

NEW SNACKS

MINDFUL EATING

MINDFUL EATING BENEFITS

1. Power of choice

MINDFUL EATING BENEFITS

2. Focus on internal cues

MINDFUL EATING BENEFITS

3. Trust yourself

MINDFUL EATING BENEFITS

4. Weight management

MINDFUL EATING BENEFITS

5. Improves your mind

MINDFUL EATING BENEFITS

6. Learn how to truly enjoy your food

MINDFUL EATING BENEFITS

7. Deeper connection

MINDFUL EATING EXERCISE

Hershey Kiss

OVERVIEW

Clean eating is eating close to the earth.You decide where you are on the range.

Carbohydrates, protein and fat are macronutrients and every single one is necessary and part of a healthy balance diet.

Mindful eating helps you stay in the moment, make better choices, and in the end lose weight.

Thank you and feel free to email questions to

becky.nichols1089@gmail.com