Clean eating is not a diet. It’s basically a lifestyle approach towards food and the way of preparing it so as to lead an improved life. The basic idea of clean eating is to take food in the same form that the nature delivers or close to it as possible.
9 Tips For Clean Eating
Choose Whole Foods
Choosing foods which are close to their natural form as possible is the main idea behind clean eating. Avoid bagged, boxed or packaged foods and choose fresh whole foods. For instance, take raw grapes instead of snacks made from fruit juices. Avoiding processed foods such as cookies, chips and ready to eat snacks keeps you away from a lot of calories, salt, saturated fat and sugar.
Include More Whole Grains In Your Diet
Rice, pasta and white bread are refined carbs. These loose nutrients during their manufacturing process. Instead opt for brown or wild rice, whole wheat bread and pasta. You can even include whole grains like popcorn, barley or oatmeal. This definitely has a big impact. Some studies reveal that a diet rich in whole grains helps to lower the risk of type 2 diabetes, colon cancer and heart disease.
Fruits and Vegetables
Fruits and veggies are two staples of clean eating. Some prefer fresh ones and some opt for frozen and canned options since they also have just as many nutrients like the fresh ones. Its always better to read the label to make sure you are not having extra salt or sugar. Instead of juices, have whole fruits as juices tend to have less fiber and more of sugar. Try to have 6 to 9 servings of veggies and fruits each day.
Lower The Intake of Salt and Added Sugar
Natural foods are low in sugar and salt. Adding them to your food goes against the natural approach. Processed foods contain lot of sugar and salt. Hence avoiding them will lower their intake. Even foods that appear healthy like tomato sauce or yogurt also contain added salts and sweeteners. So read the food labels before buying them. It is best to keep a tab on how much you are adding these to your drinks and foods. Better flavor your food with herbs and spices instead.
No Artificial Ingredients Please
Man made ingredients like sweeteners, preservatives, artificial colors and others are a complete no no as far as clean eating is concerned. Whenever you do grocery shopping, read food labels and do not buy items with the fake stuff.
Drink Lots of Water
Do not drink sugary soft drinks and juices. Instead have low calorie beverages like herbal tea or even water. Water helps to curb hunger and makes you feel full. In addition, it removes fatigue and makes you more energetic.
Avoid Caffeine and Alcohol
Whether you are a clean eater or not, cut caffeine and alcohol completely. If one cannot stay away from them, try to take them in moderation. Experts say that one should not have more than 400 milligrams of caffeine per day and alcohol intake should not be more than one serving for women and not more than two for men.
Go The Organic Way
Organic farming involves the use of natural pesticides and not the synthetic ones. If one has to practice clean eating, organic produce is the best way to move forward. Pesticides are usually found on the outer layer of fruits and veggies. So you can choose certain non organic ones which you can eat after peeling the skins like corn, onions and avocados.
Avoid Diary and Meat
Dairy products, eggs and meat that we buy at the local store is from animals which are given growth hormones and antibodies. Hence avoid them and go organic or choose local sources that raise the animals humanely. Seafood doesn’t come under organic. Basically look for items that use sustainable means of fishing and that are low in mercury levels. If you are looking for protein, then beans, legumes and nuts are clean foods that are also protein sources.