Ways of clean eating!
What is clean eating called?
Clean eating refers to a dietary approach that emphasizes the consumption of minimally processed, whole, and nutrient-dense foods. It involves choosing natural, unrefined ingredients while avoiding or minimizing the intake of processed foods, added sugars, artificial additives, and unhealthy fats. The focus is on selecting fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. Clean eating promotes the consumption of foods that are rich in vitamins, minerals, fiber, and antioxidants while supporting overall health and well-being. It also encourages mindful eating, portion control, and listening to one’s body’s hunger and fullness cues. Clean eating is not just about the quality of food but also encompasses sustainable and ethical choices, such as selecting organic or locally sourced ingredients whenever possible. The goal of clean eating is to nourish the body with wholesome, unadulterated foods that provide optimal nutrition, promote energy, and support a balanced lifestyle.
The Nine (9) ways of clean eating are following as:
1. Embrace Whole Foods
The fundamental principle of clean eating revolves around selecting foods that are in their natural, unprocessed state. Opt for fresh, whole foods rather than packaged or processed ones. For instance, opt for a whole turkey rather than frozen turkey meatballs, or indulge in raw grapes instead of gummy snacks infused with fruit juice. By doing so, you not only avoid highly processed foods such as chips, cookies, and ready-to-eat meals, but also steer clear of excessive calories, sugar, salt, and saturated fat that often accompany them.
2. Boost Your Intake of Fruits and Vegetables
Filling your plate with fresh, vibrant produce is a key principle of clean eating. While some advocates insist on exclusively consuming fresh fruits and vegetables, others argue that frozen and canned options can be equally nutritious. Simply verify the label to avoid added sugars or salt. Opting for whole fruits rather than juices is also recommended, as they contain more fiber and less sugar. Strive to incorporate a minimum of five to nine servings of fruits and vegetables into your daily diet, considering your caloric requirements and level of physical activity.
3. Increase Your Intake of Whole Grains
Refined carbohydrates, such as white bread, pasta, and rice, undergo a manufacturing process that depletes them of valuable nutrients. Make the switch to whole wheat bread and pasta, as well as brown or wild rice. Alternatively, explore other whole grains like oatmeal, popcorn, barley, or bulgur. This simple adjustment can have a significant impact on your health: research indicates that a diet rich in whole grains can reduce the risk of heart disease, type 2 diabetes, and colon cancer.
4. Be Mindful of Salt and Added Sugar
In the realm of clean eating, it’s crucial to steer clear of excessive salt and added sugar, as they contradict the natural and wholesome approach. By minimizing your consumption of processed foods, you can significantly reduce your intake of these substances. Additionally, it’s important to carefully examine food labels, even for seemingly healthy options like yogurt or tomato sauce, as they may contain hidden sweeteners and salt. Pay attention to the amount of salt and sugar you add to your meals and beverages as well. Experiment with flavoring your dishes using spices and herbs as a healthier alternative.
5. Stay Hydrated with Ample Water Consumption
Instead of indulging in sugary soft drinks and juices, opt for low-calorie beverages like water and herbal tea. Water not only helps curb hunger and promote a feeling of fullness, but it also combats fatigue and boosts energy levels. If you miss the flavors of flavored drinks, consider infusing your water with a refreshing slice of citrus or a sprig of mint for a delightful twist. Prioritizing hydration by consuming adequate amounts of water is an essential aspect of maintaining a healthy and balanced lifestyle.
6. Avoid Artificial Ingredients
In the pursuit of clean eating, it’s important to eliminate artificial colors, sweeteners, preservatives, and other synthetic ingredients from your diet. These manmade additives have no place in a wholesome eating regimen. When you’re at the grocery store, make it a habit to read food labels carefully and steer clear of products that contain artificial substances. By doing so, you can ensure that your diet remains free from such additives and supports your commitment to clean eating.
7. Reconsider Alcohol and Caffeine Consumption
When it comes to clean eating, opinions differ regarding alcohol and caffeine. Some individuals choose to eliminate them completely and prioritize water intake, while others allow moderate consumption. Regardless of your stance, experts suggest limiting caffeine intake to no more than 400 milligrams per day (equivalent to about three to five 8-ounce cups of coffee). As for alcohol, it is advised that women consume no more than one serving, and men limit their intake to two servings. It’s important to note that when consuming these beverages, it’s best to opt for plain tea or coffee without any sweet additives. Furthermore, it’s recommended to avoid sugary mixers when enjoying alcoholic beverages. Making mindful choices regarding alcohol and caffeine aligns with the principles of clean eating and promotes a healthier lifestyle.
8. Consider Your Stance on Organic Produce
The decision to prioritize organic produce is a personal one when it comes to embracing clean eating. Organic farmers utilize natural pesticides while avoiding synthetic ones, making some individuals believe that organic options are the optimal choice for clean eating. It’s up to you to determine the importance of organic produce in your diet. Exploring your local farmers’ market can provide insights into the types of pesticides used by vendors. Additionally, keep in mind that pesticides tend to accumulate on the outer surfaces of fruits and vegetables. This means that for non-organic produce, you can choose items with inedible skins such as avocados, corn, and onions, reducing potential pesticide exposure. Ultimately, the decision to go organic or not depends on your personal values and preferences regarding clean eating.
9. Make Informed Choices Regarding Meat and Dairy
The meat, dairy, and eggs available in stores are often sourced from animals treated with growth hormones and antibiotics. Clean eaters prefer to avoid these substances by opting for organic options or seeking out local sources that raise animals in a humane manner. Visiting a farmer’s market can be a valuable opportunity to gather information about the origins of your meat and dairy products. When it comes to seafood, there is no organic label, but you can prioritize items that are low in mercury and obtained through sustainable fishing practices. For a clean eating approach to protein, consider obtaining a significant portion of your protein intake from nuts, beans, and legumes. By making thoughtful choices about meat and dairy, you can align your diet with clean eating principles and support sustainable and humane practices.