The phrase "clean eating" has emerged as a trend, but it's more than just a buzzword. Clean eating is about consuming whole foods in their most natural state and reducing the intake of processed items. It's about making informed, healthful choices for a balanced diet -- whenever possible. Whether you're new to clean eating or just need a refresher, let's review some simple tips to make clean eating easier for you.
Begin with Whole Foods:
Opt for unprocessed or minimally processed foods -- like fresh fruits, vegetables, lean meats, whole grains, and legumes. These foods are nutrient-rich and serve as the foundation for a clean diet.
Read Labels Diligently:
When shopping, make a habit of reading nutrition labels. Ingredients are listed by quantity, from highest to lowest. If the first few ingredients are sugars, unhealthy fats, or unrecognizable components, reconsider your choice.
Stay Hydrated the Right Way:
Ditch sugary drinks and sodas. Drink water, herbal teas, or natural fruit-infused waters. Staying hydrated aids digestion, boosts skin health, and helps with detoxification.
Cook at Home:
Preparing your meals allows you to control ingredients and portion sizes. Batch cook during weekends. Prepare salads, grill proteins, and pre-portion snacks to ensure you have clean options readily available throughout the week.
Limit Added Sugars:
Added sugars go by many names on ingredient lists, such as high fructose corn syrup, cane sugar, or agave nectar.
Choose Quality Proteins:
Focus on lean proteins and consider plant-based sources: chicken, turkey, fish, tofu, legumes, and quinoa. Opt for organic or grass-fed meats to avoid hormones and antibiotics if possible.
Incorporate Healthy Fats:
Not all fats are created equal. Go for avocados, nuts, seeds, olive oil, and fatty fish like salmon. These provide essential nutrients and keep you satiated.
Plan Your Meals and Snacks:
Spontaneous eating often leads to unhealthful choices. At the beginning of the week, plan your meals. Keep a stash of clean snacks like nuts, seeds, or fresh fruits at your workspace or in your bag.
Mind Your Portions:
Eating clean also means being mindful of how much you eat. Use smaller plates to naturally control portion sizes and listen to your body's hunger and fullness cues.
Go Seasonal and Local:
Seasonal foods are fresher and often more nutritious. Visit local farmers' markets. Besides supporting local businesses, you'll get fruits and vegetables at their peak flavor and nutrient content.
Gradually Transition:
Don't overhaul your diet overnight. Gradual changes are more sustainable. Each week, focus on one or two clean eating principles until they become habits.
Stay Flexible:
It's okay to indulge occasionally. The key is balance. If you have a treat, enjoy it, and then return to your clean eating habits. One meal won't derail your efforts.
Clean eating is a journey towards better health and well-being. Remember, it's not about perfection but consistency and awareness.
Looking for more tips on creating healthier habits? Browse my LEARN WITH ME section…and check out the FREE Creating Healthy Habits email series.
