“Eating Clean” is a trendy term in the healthy lifestyle.
The term applies in eating fresh, nutritional whole foods, instead of processed “junk food”. Clean eating has nothing to do with food being clean or dirty. And rather than focusing on counting calories, carbs, protein or fat intake it focuses on choosign foods that have been minimaly processed and contain much more macro and micro nutrients.
In this article we will give you 10 very useful tips to “eat clean”.
1. More vegetables and fruits.
Vegetables and fruits are the basis of clean eating.
They are loaded with fibre, minerals and plant compounds that help fight inflammation and protect cells from damage. These are healthy foods. In fact, studies have showed that people who consume more fruit and vegetables have a reduced risk of cancer, heart disease and other diseases. Fresh vegetables and fruits are ideal foods for clean eating because most of them can be consumed immediately after picking and washing. Choosing organic vegetables and fruits is the way to go as it isn’t submitted to as many pesticides and chemical products as non-organic products.
Start by swapping two spoons of rice by one spoon of rice and one spoon of vegetables such as broccoli. Add colour to your salads with strawberries, apple and other fruits, they will make your salads tastier and more complete.
2. Less Processed Foods.
While vegetables and fruits are as natural and clean as they can be, processed foods are quite the opposite because they have been modify from their natural state. In the change process from their natural state to what they will become most loose some of their fibre and nutrients, gain sugar, chemicals and other unhealthy ingredients during this process. Even if no ingredients with a negative impact on your health are added most foods loose their nutrients and benefits.
Clean eating implicates eating as less processed foods as possible.
3. Less Refined Carbs.
Refined carbs are highly processed foods that not only provide very little nutritional value as are very easy to overeat. A diet based on refined carbs is directly related with inflammation, insulin resistance, fatty liver and obesity. On the other hand whole grains have showed to provide more nutrients and fiber, reducing inflammation, insulin production and a better gut health.
Stay away from white bread, sugar and pasta as well as all fast consumption cereals.
4. Know Your Labels.
” I don’t have any time to buy fresh food everyday “. The lifestyle of today is fast paced and often it’s not easy to have all in hand or going to the supermarket to buy whole food everyday. But there are many foods in can that can provide the same effect as fresh bought. Meat, beans, tuna, nuts and packed vegetables are often packaged. The key is to read the labels making sure that are no preservatives, added sugars or unhealthy fats.
5. Stay Away From Vegetable Oil and Spreads
All vegetable oils and margarines are not considered clean eating.
They are extremely processed foods. They contain very high levels of the omega-6 fatty acid linoleic acid which as been linked with inflammation and increased risk of heart disease.
These doesn’t mean you should stay away from all fatty foods, there are alternatives to vegetable oils that don’t undergo such a complex and chemical heavy load such as olive oil, coconut oil and butter from grass-fed cows.
6. No sugar in any form.
If your objective is to have a clean diet you need to stay from sugar. And not only refined sugar, sadly sugar is in many foods including sauces, dressings, etc. Sugar plays a role in nearly all bad things that can come from your diet. Obesity, fatty liver, cardiac issues, cancer among other problems. They can induce diabetes, metabolic syndrome and other glucose related diseases.For clean eating try to consume foods in their natural state.
7. Limit Alcohol Consumption.
Alcohol is made by modified yeast, fruits and vegetables allowing the mixture to ferment. While moderate intakes of certain types of alcohol, such as wine have been credited with, to an extent, positive health benefits ( but this means one glass of wine with your meal and not the other way around). For the most part the regular consumption of alcohol is connected to a number of health problem, such as liver disease, digestive disorders and excessive belly fat.
8. Avoid Packaged Snack Foods.
Packaged snack foods are usually a sign of processed foods! Cracker, granola bars, muffins, chocolates, chips, and other products like these ones often contain refined grains, sugar, vegetable oil and other unhealthy ingredients. These processed snacks provide very little nutritional value.
Switch your packed snack by some nuts, vegetables and fruits. These foods are tasty, rich in nutrients and may help protect against disease.
9.Water, water and more water.
Here is something you can have without limitations. Its the healthiest, most natural beverage you can drink. It contains no additives, sugars, artificial sweeteners or other questionable ingredients. It is the cleanest drink by definition. Besides its hydration properties water can also help you achieve a healthy weight. Unsweetened coffee and tea are also good choices and provide several health benefits.
10. Go for Naturally raised Animals.
In addition to fresh, unprocessed foods, clean eating involves selecting food that comes from properly raised animals.
These days, many animals are raised on large complexes commonly referred to as “factory farms.”
By choosing to purchase meat grown on small farms that treat animals humanely, feed them their natural diets and don’t use antibiotics or growth hormones, you can help support the health of animals and the planet, as well as your own
In summary, eating clean is a gateway to a healthier life and allows you to increase your lifespan.