Nutrition Rules For Eating Clean

Extremely helpful article! I really love the breakdown of macro nutrients as well as the food suggestions 🙂

Will DEFINITELY, use this as a reference! Thank you for sharing!

~Jess

Balanced Brunette

Nutrients are more important than calories. Count Nutrients.

Nutrition Rules For Eating Clean

Nutrition Rules: An Overview

  • 18% Healthy Fats
  • 27% Lean proteins
  • 55% Complex Carbs
    • 35% Greens
    • 20% Starch

Healthy Fats

2-3 Servings Daily

Gram for gram, about 18% of your diet should come from healthy fats. Healthy fats can be found in fish, nuts, seeds, and certain oils. There are two types of fatty acids: omega-3 and omega-6.

  • Omega-3 fatty acids can be found in fish (such as salmon), flaxseed, and algae.
  • Omega-6 fatty acids can be found in olive, sunflower, and safflower oil, peanuts, walnuts, and soybeans.

The ideal diet is abundant in omega-3 long chain fatty acids (EPA & DHA) and lower in omega-6 linolenic acid (LA) seed oils. Omega-6 is pro-inflammatory while omega-3 is neutral which means that the more omega-3 you eat, the less omega-6 will be available to the tissues to produce inflammation. There is no set ratio of omega-3 to…

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