You’ve probably heard of “clean eating” before, but you’re not exactly sure what it entails or how to get started, especially if you haven’t had a good diet in a long time.
The first thing to know is that eating clean means keeping food as simple as possible . You should focus on choosing nutrient-rich foods in their natural state (or close to it), rather than eating highly processed foods with added chemicals and preservatives (especially artificial sweeteners).
Follow these 5 things you should do when you intend to eat clean .
5 things you must do to eat clean
1. Become a tag reader
We know that the idea of reading each label may sound tedious, but it is very necessary. Get in the habit of reading nutrition labels thoroughly . Even products generally perceived as “healthy” can contain unnecessary ingredients.
Don’t buy something with a long list of ingredients that you can’t pronounce. The shorter the ingredient list, the better. Try to derive most of your diet from foods that do not require labels.
2. Start eating clean
Start with a plant-based diet. This does not mean that you need to be vegetarian or vegan, but it does mean that you should eat a lot of vegetables, along with fruits, nuts, seeds, herbs, and spices, to ensure that you are getting plenty of nutrients.
It is recommended to fill at least half of your plate with fruits and vegetables at each meal . Don’t forget to pack in a lot of protein if you’re giving up meat.
Plant-based foods especially high in protein include chia seeds, hemp seeds, lentils, red soybeans, cannellini, and beans.
3. Eat whole whole grains
Choose sprouted or whole grains over processed grains. Dedicating a quarter of your plate to whole grains is recommended , thanks to studies showing a reduced risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.
Buzzwords like “multigrain,” “100 percent wheat,” and “whole grain” don’t necessarily mean they are whole foods. Look for whole grains as your first choice, with no added sugars in the first three ingredients, and with the word “whole grain” first.
Ways to increase your intake of whole grains include eating quinoa, brown rice, and whole grain pilaf.
4. Meat also means clean eating
Although many envision a vegetarian diet in association with clean eating, meat can certainly be part of the equation if it is enjoyed responsibly. Choose better quality meats, ideally grass-fed, or at least hormone- and antibiotic-free.
A study published in the Nutrition Journal in 2010 found that grass-fed beef had fewer cholesterol-raising saturated fatty acids and was richer in precursors of vitamin A, vitamin E, cancer-fighting antioxidants, and omega fatty acids. -3, compared to grain-fed beef.
5. Satisfy your cravings naturally
Most of us go overboard when it comes to added sugars, and this is a hindrance if we want to lose weight. The 2015 Dietary Guidelines recommend that the limit for added sugar be less than 10 percent of total daily calories.
Therefore, do not consume artificial sweeteners, such as sucralose or aspartame. A 2014 study published in Nature found that consuming such artificial sweeteners without calories could cause abnormal metabolism and an increased risk of diabetes. Choose natural alternatives like honey, molasses, agave nectar, and maple syrup instead.
References
- Donatelli, J. The dos and don´ts of clean eating. For Livestrong [Revised January 2018]
