Clean eating is consuming healthy foods that are near as possible to their natural state. Put differently, it is consuming foods that have gone through minimum of refinement, processing, and manipulation, arriving at close to their natural state as possible.
It does not require eating a precise amount or less of something, merely being aware of where the food derives from, its process and how you finally put it on your plate.
Today, it’s hard to find foods that are not refined or processed in some manner. This makes it a challenge for clean eating fanciers. The principle of clean eating stresses on raw food selections specified fruits and vegetables whilst eliminating refined grains, carbohydrates, saltiness and unhealthy fats and proteins.
Individuals aiming for healthy dieting should go for whole foods. Clean eating is very simple to adopt and does not call for any strenuous effort aside from being aware of your food selections. Contrary to dieting, you are not limited to any particular amount of food and therefore calories. You are able to eat as much or less as you would like. What is crucial is to ensure that you make healthy food choices. Select foods which are as close to their natural and raw state.
Clean eating has numerous dietary benefits. Recognizing how to make the right food options is just the start. With the difficulties of not knowing which food is to be considered clean, it is essential that you follow these steps to clean eating.
1. Eliminate processed foods
Processed foods have undergone various stages of refining. They have additives and ingredients which are considered unhealthy. To start out, see to it whether the ingredient list has anything that is classified as an additive or artificial colors.
2. Eat more veggies
Vegetables are great sources of vitamins A and K which help improve your vision and immune system. Go for fresh vegetables that are obtained straight from the farm, they are unprocessed and clean.
3. Eat healthy fats
When eating clean, you don’t need to cut back on all fat, but instead, opt for clean options or healthy fats. Swap out saturated fats such as those found in meat, cheese and butter. Healthy fats are vital to improving the health of your heart and also in raising the level of the good cholesterol, HDL cholesterol.
4. Cut back on alcohol
This may contain unhealthy sugars and an excess amount of calories which is not good for your health. Avoid mixed drinks containing lots of sugars. Be moderate in your alcohol intake-one drink per day for women and two for men.
5. Reduce salt intake
A lot of individuals have the problem with taking more than the recommended daily limit of 2,300 mg of sodium. This endangers them to high blood pressure. By eating clean, you should always try to avoid packaged foods that are high in sodium.
6. Eat up on whole grains
Choose whole grains that contain bran and germ, unlike refined grains that have them removed during processing. When shopping, check the label to make sure that it is ‘whole wheat’ and not just ‘wheat’.
7. Eat less meat
However, this does not mean that you altogether do away with any aspect of meat. Just keep the portion size of meat small. Certain meats have saturated fat which does not constitute healthy eating. Lean meat is the preferred option.
8. Eat more fruits and vegetable
Fruits and vegetable are naturally sweet, delicious, rich in potassium and vitamin C. Take 1½ to 2 cups of fruit per day to obtain the recommended vitamins. Go for whole unprocessed fruits which are raw and obtained straight from the farm.
9. Mindful of what you eat
Clean eating calls for your deliberate effort by consciously choosing what to eat and being mindful all the time. It is not difficult once you are aware of what you should be eating and what to avoid. Avoid or cut back on anything refined or containing unsung ingredients which form a lengthy list on the label. These are most likely processed and ultimately not clean eating foods.
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