Eating clean means consuming foods that are in their most wholesome form with a limited amount of processing. This type of healthy eating makes weight loss easier and most people feel more energy and other health benefits as they practice this healthy habit.
Eating clean simplifies mealtime because instead of researching ingredient lists for trans and saturated fats, added sugars, and other harmful ingredients, this diet focuses on foods that require no ingredient labels, such as whole vegetables and fruits, minimally processed proteins, and whole grains. As you prepare your meals, you decide the ingredients.
The following are the 7 tips for eating clean to help establish healthy habits.
- Produce is the Center of Attention
Produce includes whole fruits and vegetables from the produce section of your market. A diet high in fruits and veggies can lower your risk of heart disease and stroke, and improve digestive issues and blood sugar levels. Fresh produce is anti-aging and energy-producing contains more nutrients, and can help increase your metabolism.
It’s easy to include these into your daily diet by having fresh, whole fruit as a snack. Increase vegetable intake by eating at least one green salad daily as an easy lunch and then include two or three sautéed or steamed vegetable sides for your next meal. Also, you can practice with vegetarian meals where vegetables are the focus, such as vegan stuffed red peppers or a grilled portabella mushroom. Look online for recipes and have fun being creative. Add fresh herbs for flare and soon you might find that veggies are your favorite thing!
- Expand Your Horizons with Whole Grains
In clean diets, whole grains replace most breads and starches. Whole grains have the entire grain intact and are associated with improved cardiovascular and digestive health, among other things. They can help control your appetite thanks to the fiber and protein they contain. Gram for gram, whole grains pack a nutrient punch that you don’t want to miss while on your journey for improved health.
Examples of whole grains include oats, popcorn, barley, wild and brown rice, bulgur, quinoa, and millet. Include them in your daily meal plans with whole grain pasta, steel-cut oats for breakfast, and brown rice as a side dish. Instead of making a sandwich with white or enriched bread, look for a thin-sliced, whole-grain bread or sandwich wrap. You don’t need many whole grain servings in a day, so including them is fairly easy. Next time you’re at the market, check out the many whole grain products available today and make sure they’re not sneaking in sugar or other unwanted ingredients.
- Vegetarian Proteins – Good for the Earth, Good for You
Vegetarian proteins are a clean way to get more protein into your daily diet. Some proponents of clean eating believe that cutting down on animal products is not only cleaner for the body but cleaner for the environment. And with the added health benefits like weight management and reduced risk of heart disease, they may be worth trying.
Some vegetarian proteins include green peas, lentils, beans, and even quinoa. Chickpeas, or hummus are also easy to make at home. Other ideas include almonds, peanuts or peanut butter, edamame, and cottage cheese. Try a protein bomb made with almonds, dates, and a dash of honey, or a bomb black bean lentil salad with lime dressing. Being creative is the goal of these proteins. They may take some practice, but the payoff is well worth it.
- Lean Animal Proteins
The key word in these proteins is lean, as some animal proteins can come with an abundance of fat and calories. Lean animal proteins are ideal for building muscle and creating a lean body and are great sources of omega-3 fatty acids and vitamin B12, niacin, iron, and zinc.
The cleanest lean meats are organic, grass-fed meats, free-range, organic poultry, and sustainable and wild-caught seafood. These choices might be a bit pricier, but clean eating is healthier eating, therefore these foods should be limited to no more than 4-5 days per week. Other days can be days that you experiment with vegetarian meals and proteins.
- Create Your Own Meals
This might be the tip that helps most people incorporate this new healthy habit into their daily routine. Restaurant foods are often laden with fats, sugars, and salts as well as food additives that can interfere with hormonal balance among other things. Avoiding these will help your taste buds adjust to wholesome foods, and can help curb unhealthy food cravings.
Start with simple meal plans like whole grain cereal or eggs and steamed veggies for breakfast. Experiment with large, green salads with fresh veggie and protein toppings for lunch and lean protein with veggie sides for the evening meal. Include healthy snacks like apples, berries, nuts, and cut veggies and you are on your way to a new, healthier habit.
- Clean up Sugar Habits
If you have a sweet tooth, you can still eat clean. Some sweeteners are considered better choices than white sugar and include raw honey, real maple syrup, and organic coconut sugar. While these are still sugars and should be consumed with caution, they are less processed and can even offer nutrition. For example, coconut sugar contains healthy fats and dietary fiber, while raw honey and maple syrup are excellent sources of phytonutrients and may contain antibacterial and antifungal properties.
When you make the switch to eating clean, don’t forget to choose clean beverages, as well. Drink plenty of fresh, spring water throughout the day, especially if you exercise. Make your own electrolyte drink at home with 1/8 tsp of real Himalayan Sea salt, juice from half a lemon, and 1 teaspoon of raw honey to avoid the high sugar content of premade electrolyte drinks. Substitute herbal teas for coffee and you are well on your way to enjoying the benefits of your new, healthy habit!