When it comes to eating, there?s no one-size-fits-all diet. The best guide to know what?s right for you is simple: After eating, check in with how you feel (energized, tired, stomach upset?). Become your own science project, and experiment with what works for you.

Proper nutrition goes a long way when it comes to health. Not only does it provides sustainable energy, it helps balance hormones, promotes better sleep, and curbs cravings naturally.

Here are a few tips* to keep in mind:

Fruits are best eaten when in season. Choose local and organic when possible, and eat a variety of colors. If you crave sweets, fruit can be a great way to get your fix without consuming empty calories.

Vegetables are nutritionally rich ? so don?t be shy. Fill your plate! Try to eat a variety of colors, especially dark leafy greens as much as possible. Try eating locally grown and organic when possible, especially the vegetables on the Dirty Dozen? list.

Whole Grains provide a variety of nutrients and fiber. Avoid refined grains like white bread, white rice, and white flour products. If you cannot digest grains or choose not to eat them, refer back to #2 Veggies!

Protein Choose healthy varieties such as beans, nuts, eggs, fish, and poultry. If you eat meat, choose grass-fed, organic for best quality. Avoid processed meats like bacon and cold cuts that can be loaded with nitrates.

Healthy Fats and Oils are essential for a well balanced diet. Use plant-based oils like olive oil for low heat cooking and as dressing on salad. For higher heats, try ghee (clarified butter), coconut or sesame oil. Wild fish, avocados, nuts, and seeds are also a great source to consider. Avoid trans fats.

Water should be your drink of choice. If you find it too boring, infuse it with fresh fruit (lemon, limes, basil, cucumber or berries). Limit caffeinated drinks and avoid sugary drinks. If you drink dairy, quality is key ? choose milk free of added hormones and buy local, organic when possible or substitute with almond, rice or hemp milk.

If you missed Day 1 of the Clean Eating series, you can find it here.

*adapted from Integrative Nutrition’s food plate.