These 9 Ways Will Teach You How to Eat Clean
Pick Whole Foods
The whole idea of clean eating is to choose foods that are derived from their natural form as far as possible. So instead of going for bagged, boxed, or packed foods, pick fresh, and whole food items. Give first place to whole turkey instead of frozen turkey meatballs or raw grapes instead of gummy snacks made from fruit juice.
Advantage: When you skip highly processed foodstuffs, such as chips, cookies, or ready-to-eat meals, you are cutting loads of calories, sugar, salt, and saturated fat from your diet.
Eat Whole Grains
Refined carbohydrates, such as pasta, white bread, and rice, lose nutrients at the time of manufacturing. Replace them with whole wheat bread, pasta, brown and wild rice. You can also opt for other whole grains like popcorn, oatmeal, barley, and bulgur.
Advantage: This change will definitely make a big impact. According to studies, a daily diet high in whole grains has potential to lower the risk of heart disease, type 2 diabetes, and colon cancer.
Load Up on Fruits and Veggies
These two staples are natural foods perfect for clean eating. While some clean eaters only prefer freshly produced food, there are few who don’t have the problem to the frozen and canned options since they have just as many nutrients as natural ones. However before buying read the label to make sure you are not getting extra salt and sugar.
Also prefer whole fruits instead of packed juices, as they have less fiber and more sugar. Your aim should be to get at least five to nine servings of vegetables and fruits each day.
Watch Out for Salt and Added Sugar
Clean foods are low in salt and sugar, and adding a few is against the as-natural-as-possible approach. And processed foods are the major source of added sugar and salt, if you slash your intake, you are saved from them. Also check food labels for added sweeteners and salt, even in foods that look healthy, like yogurt and sauce. You can even try flavoring with herbs and spices instead.
Skip Artificial Ingredients
All sorts of sweeteners, artificial colors, preservatives, and other manmade ingredients are not in the list of clean-eating diet. Before buying anything read food labels and avoid items that are fake stuff.
Sip Plenty of Water
Slash off sugary soft drinks and juices, instead sip low-calorie beverages, like water and herbal tea. Water will curb your hunger and make you feel full, and at the same time fending off fatigue, making you feel more energetic. And if you want flavored drinks to infuse your water with a slice of any fruit like citrus or mint.
Rethink Alcohol and Caffeine
Some clean eaters cut them out completely and favor drinking plenty of water. While others say it’s OK if you have them in moderation. Whether you’re clean eater or not, professionals recommend no more than three to five, 8-ounce cups of coffee per day, and one serving of alcohol for women and two for men. Also, avoid the sugary extras i.e. go for plain tea and coffee, also skip sweet mixers for alcohol.
Decide If You’ll Go Organic
Organic farmers prefer natural pesticides and shun man-made ones, so most people think organic produce is the best for clean eaters. But it is up to you to decide which one you want to include in your diet. You can also visit at your local farmer’s market to find out what kinds of pesticides they use.
Important tip: Pesticides are sprayed on the outsides of fruits and veggies, so you can still choose non-organic foods whose skin you won’t eat for example avocados, corn, and onions
Be Smart About Meat and Dairy
Dairy, meat, and eggs you buy from the shop come from animals that are injected with growth hormones and antibiotics. So clean eaters prefer choosing organic or local sources that raise animals humanely.
Local farmer’s market is a good place to find more about the source of your dairy and meat. Seafood is not labeled as organic, so check for items low in mercury and one that uses sustainable fishing. The best and cleanest approach to protein is getting it from nuts, beans, and legumes.
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