The concept of clean eating has been around for a while, but has recently received a lot of attention by the average consumer. There are a lot of different definitions of “clean eating” floating around out, but the basic principal is all the same: a well-balanced, natural, nutritious diet.
Cut
Down on Processed Foods
Many may argue that all processed foods are
bad, but that isn’t necessarily the case. The definition of processed food is
simply food that has been altered from its natural state. Even though not all
processed foods are unhealthy, most aren’t good for you either. Many companies
add ingredients like sugar, salt, and fat to their produces to increase the
shelf life and taste. Your best bet is to read the label and use your best
judgment when you do need to purchase processed food.
Read more about
processed foods
Understand
Good Fats From Bad Fats
Most of the time, when you hear the word
“fat” you automatically assume it’s bad. Our bodies actually need fat; it plays
an important roll for our heart health along with giving us the energy that we
need. Being able to decipher between the good and the bad is very important.
Trans fat and saturated fat can increase your chances of clogged arteries and
developing type 2 diabetes. On the other hand, monounsaturated
fats and polyunsaturated fats can help lower cholesterol and reduce the risk of
heart disease.
Examples of good fats are avocados, eggs, nuts, and fatty fish.
Examples of good fats are avocados, eggs, nuts, and fatty fish.
Read more about good and bad fats
Eat
More Fruit and Veggies
Being an independent adult means you have
to make decisions for yourself. Eating your daily-recommended fruits and
vegetables might be harder said than done for some people. We should be eating
1.5-2 cups of fruit and 2.5-3 cups of veggies every day and a majority of us
aren’t. Both fruits and veggies can be delicious and eating them doesn’t have to
be a chore! They are packed with vitamins, high in fiber (which makes you feel
fuller), and helps control blood pressure and a healthy immune system. Plus
fruit are naturally sweet, and can be a great substitute for any dessert.
Read more on how to
add more fruits and veggies into your every day life
Eat
Less Meat
Meat isn’t bad for you per se, but we tend
to eat more than the recommended portions. A single serving of meat is only 3
ounces, which is about the size of a deck of cards. Eating more than a serving
can add extra saturated fat and sodium to a meal that could be avoided. If more
protein is what you crave, try adding tofu, beans, or tempeh to your dish. It
should be more about the quality of the meat, rather than the quantity. Famous
chef Nikki Dinki has a wonderful philosophy called “meat on the side”. For some
of her innovative recipes, click here.
Reduce
Salt and Sugars
The daily recommendation of sugar is no
more than 6 teaspoons for women and 9 for men and the daily recommendation for
salt is 2,300 mg of sodium (1 teaspoon) a day, but there is a good chance we
are exceeding these numbers without even knowing it. Many processed foods, for
example, have added sugar to enhance taste and salt to help preserve the food
to increase the shelf life. Try to take a moment and looks at the ingredients
before buying products with excess amounts of salt and sugar.
Replace
Refined Grains with Whole Grains
We hear that whole grains are better for
you, but most people don’t really know why. Whole grains are unrefined and
haven’t had their bran and germ removed by milling. This makes whole grains a
great source of fiber and other nutrients like selenium,
potassium and magnesium. Refined grains are milled which gives it a finer
texture, but strips it of most of its nutrients and fiber.
Limit
Alcohol
Recent studies have shown that a glass of
red wine or beer can be good for your heart, but overindulging can leave you
dehydrated and sick. They recommend one drink a day for women and 2 for men,
but having a few more every so often is okay. Watch out for some mixed drinks, as
they are packed with empty calories and sugar.
Snack
Smarter
When you think of snacking, most likely
potato chips and chocolate bars come to mind, but it doesn’t have to be that
way. Some people, myself included, feel better eating 5-6 small meals a day
rather than the traditional 3 large ones because it keeps your blood sugar
consistent and prevents over eating. Try snacking on sweet fruit, lightly
seasoned veggies, nuts, or even a little bit of dark chocolate.
Read more about
healthy snack ideas
Learn
How to Cook
Learning how to cook can open the door to a
whole nother level of food opportunities right at home. Restaurants tend to
serve larger portions and lather everything in salt, grease, and sugar… that’s
why everything tastes so good. Let’s be honest though, it doesn’t really make
you feel all that great afterwards. Cooking from home can help you take control
of your favorite dishes down to every last spice.
Read more about
benefits of cooking from home
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