What in the world are we talking about when we say “Clean Eating”? Clean eating means purchasing or cooking foods with no preservatives, additives, and/or food coloring. It also advocates the consumption of organic foods. Eating clean encourages eating nutritious foods, such as vegetables, fruits, whole grains and minimal meat with no added preservatives.
Clean eating is linked with following a whole food diet because the goal of the two is the same. It aims to minimize the intake of processed foods as it encourages the consumption of foods that are prepared with less oil and commercial flavoring.
Dr. Michael Greger defines clean eating & unprocessed foods as “nothing bad added and nothing good taken away.”
Clean eating utilizes food items closest to their natural form, where the nutrients and vitamin contents are optimal. One of the best ways to commit to clean eating is to switch to a whole food diet. Here are some tips that will help you get started on clean eating, the ‘whole foods diet’ way.
Eat Less Meat
This does not mean completely eliminating meat from your daily diet. However, eating less meat can help in lowering your blood pressure as well as your risks of heart disease. It can also help keep your body weight in check.
According to the DRI (Dietary Reference Intake), the preferred meat intake for an American adult should amount to 46-56 grams per day. By following your daily required amount of meat intake, you are eating only according to how much your body needs. This translates to a reduced tendency to fill your body with excess meat that could lead to toxin accumulation, which eventually develops into diseases!
Limit Sugary Foods
When we choose to become a clean eater, we eventually very easily live a lifestyle of consuming whole foods that are devoid of added sugar. Since you will be keeping packaged and processed foods out of your pantry, you will be removing sugar-laden indulgences from your diet. This will allow you to keep your daily sugar intake below your required daily intake, and this means good news for your health!
Regulate Sodium Intake
If you are cooking, you can minimize the over-use of salt by substituting it with spices, herbs, citrus or vinegar for flavoring. Clean eating is keeping everything in moderation and too much of anything is not good. Too much salt is not good for your overall health.
Eat Plenty of Fruits and Vegetables and Whole Grains
Most of the vitamins and nutrients an adult needs can be obtained by eating a variety of fruits and vegetables. If you follow the whole foods diet, your body will have access to the detoxifying properties of fruits and vegetables.
If you want to shed extra weight and also get rid of excess toxins, eating whole grains is much better for you than highly-processed alternatives. If the label says whole grain, check closely, so you are not being misled. The list of ingredients should be recognizable and short, with no added sugar or other chemical additives.
Read The Labels
Clean whole foods do not contain more than two to three ingredients. If you see a long list of ingredients you don’t even know how to pronounce, then that food item is better left on the shelf, or even better IN THE TRASH. Remember that if it contains too many ingredients, you run the risk of eating a food which is not ‘clean’ and is more likely something that your body absolutely does not need.
The road to a cleaner, healthier, and happier you starts with clean eating. To do that, start following the whole foods diet, and you will have less difficulty achieving your health goals.
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