Clean eating encourages people to eat more whole foods such as fruits, vegetables, lean protein, whole grains, and healthy fats and holds a stop sign against processed snacks, candies, and other packaged foods. An example of a meal that includes all these foods is a spinach salad with fried chicken, quinoa, avocado, walnuts, and apple slices, YUM!
The focus of a clean diet is on natural food, not processed foods. Adopting a clean eating plan is an easy and effective way to lose weight and improve overall health.
Traditionally, a clean diet has been defined as a simple whole food that does not contain artificial ingredients. Some people choose to eliminate gluten, dairy, and soy to keep their diet clean.
Not all foods are clean: Not all foods are clean but you know this. We know how good McDonald’s fries are and that a Whopper is the best burger ever but they aren’t clean. The main reason to eat a clean diet is the health benefits of eating nutritious foods directly from the unprocessed planet. Most American’s diets are rich in highly processed foods made from synthetic ingredients; rich in oils, sugars, sodium, chemicals, preservatives, food dyes, other additives and without any knowledge of how damaging these can be when consumed.
Clean Eating Guide for Beginners:
Eating a clean diet can provide your body with healthy and nutritious food. Eating clean foods will fill your body with plenty of vitamins and minerals, high-quality protein, and healthy fats. In particular, these measures can improve heart and brain health, control your weight, strengthen the immune system, and increase energy levels. Naturally made foods are more delicious.
This is what to eat:
Fresh fruits: Apple, banana, blueberry, grape, orange, strawberry, and 100% fresh juice of these fruits.
Vegetables: Avocado, broccoli, Brussels sprouts, cabbage, carrots, corn, green beans, lettuce, mushrooms, onions, peppers, salsa, sweet potatoes, are the vegetables of a clean diet.
Lean Meat / Protein: Dry beans, farm eggs, fresh fish, barn chicken, unsweetened peanut butter, healthy nuts are some great forms of protein.
Grain products: Whole grains, popcorn, oats, brown rice, whole grain pasta are all the cleans from the grain products.
Dairy products: Cheese, milk, plain yogurt, unsweetened dairy-free milk.
5 tips for an easy clean eating diet:
1. Make a strong friendship with green vegetables:
Leafy vegetables like spinach, kale, and arugula are simple and nutritious ingredients that can be added to any food. Adding a mixed green salad to your diet, sautéing spinach in an omelet, or adding fresh kale to your favourite smoothie are easy ways to eat healthy foods. Green vegetables, especially dark leafy vegetables, are rich in vitamins, minerals, and antioxidants that can help your body thrive. Also, they can help relieve constipation which can easily occur when people are following a clean eating diet.
2. Meal prep can save you from the sudden change of plans:
You can prepare a large meal a week in advance and have a fresh and healthy meal every day without investing time daily to cook food. It can also prevent you from making sudden plans of ordering something you don’t want to eat. Buy a kitchen board where you can write recipe ideas, shopping lists and plan your meal for the past week. Make it easy for yourself because you know yourself and the cravings.
3. Always read the labels:
The food label will tell you if the product contains a limited amount of pure ingredients or if it contains sugar, unhealthy fats, or artificial additives. Focusing on eating whole foods that don't require labels is always the best option, but if packaged foods contain healthy ingredients, they can be added to the diet. The rule of thumb when shopping is to only buy low sugar products that contain all-natural ingredients.
4. Avoid liquid calories:
Drinking just a few calories and sugar-based drinks a day will increase weight over time and increase the risk of chronic diseases such as diabetes. Even healthy drinks like smoothies can contain sugar that can be harmful to weight loss and overall health. Use healthy foods like water, fresh juice, and unsweetened green tea to minimize your sugar intake – getting your daily calories from drinks can fill you up with a little amount and leave you hungry for the rest of the day.
5. Refined carbs are not your friends:
Adding white rice, bread, and pasta to your diet won't help your health. This is because these foods lack the vitamins, minerals, fat, protein, and fiber that the human body needs. Additionally, high refined carbohydrate intake can increase the risk of health problems such as obesity and diabetes. Replace refined carbs with fiber-rich whole grains (such as oats, barley, brown rice) to produce purer, more nutritious carbohydrates.
It’s alright if something good can save you from a list of diseases and can make you lose weight, why is it not worth a try? A clean eating diet has all the modern elements and you can always play with your food – to create something delicious and yummy. Take a deep breath – keep your whopper aside and start eating healthy as it can be all the savings you need.