How revolutionary, a diet pattern that focuses on fresh, whole foods – I have loved and enjoyed the benefits of clean eating for years, especially with my passion for soups. Here are a few tips for good clean eating patterns (my opinion, of course!)
What is clean eating?
Clean eating involves choosing minimally processed, real foods that provide maximal nutritional benefits. The idea is to consume foods that are as close to their natural state as possible. Selecting ethical and sustainable foods is also a part of clean eating.
1. Eat more vegetables and fruits
Vegetables and fruits are undeniably healthy, loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage, while high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease.
As a result, fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing. Choosing organic produce can help you take clean eating one step further by reducing pesticide exposure and potentially boosting your health
Make your salads as colorful as possible, including at least three different vegetables in addition to greens. Add berries, chopped apples, or orange slices to your favorite dishes. Wash and chop veggies, toss them with olive oil and herbs, and place them in a container in your refrigerator for easy access.
2. Limit processed foods
Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state. Usually, processed items have lost most of their fiber and nutrients but gained sugar, chemicals, or other ingredients. And of course, processed foods have been linked to inflammation and an increased risk of heart disease. Even if unhealthy ingredients aren’t added to these goods, they still lack many of the benefits provided by whole foods – so remember: eating clean involves avoiding processed foods as much as possible, which means if it comes in a box, don’t eat it!
3. Read labels
Although clean eating is based on whole, fresh foods, certain types of packaged foods can be included, such as packaged vegetables, nuts, and meat. However, it’s important to read labels to make sure there aren’t any preservatives, added sugars, or unhealthy fats. For example, many nuts are roasted in vegetable oil, which can expose them to heat-related damage. It’s best to eat raw nuts — or roast them on your own at a low temperature. Additionally, pre-washed salad mixes can save time but most have additives — especially in the salad dressing that’s often included.
4. Stop eating refined carbs
Refined carbs like white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, are highly processed foods that are easy to overeat yet provide little nutritional value. Research has linked refined carb consumption to inflammation, insulin resistance, fatty liver, and obesity.
In contrast, whole grains — which provide more nutrients and fiber — may reduce inflammation and promote better gut health: In one study, those who consumed mostly whole grains were less likely to have excess belly fat than those who focused on refined grains. So when you eat grains, choose the least processed kinds, such as sprouted grain bread and steel-cut oats. Stay away from ready-to-eat cereals, white bread, and other refined carbs.
5. Avoid vegetable oils and spreads
Vegetable oils and margarines are produced via chemical extraction, making them highly processed. Some oils also contain high levels of the omega-6 fat linoleic acid. Studies in animals and isolated cells suggest that it increases inflammation, potentially raising your risk of weight gain and heart disease. Also, while artificial trans fats have been banned in the US and other countries, some margarines and spreads may still contain small amounts
Now don’t forget that it’s also important to eat a moderate amount of healthy fats. These include fatty fish, nuts, and avocado. If you can’t avoid vegetable oils completely, choose olive oil.
6. Steer clear of added sugar in any form
It’s vital to avoid any added sugars if you’re trying to eat clean. Yet, added sugar is very common — and even found in foods that don’t taste particularly sweet, like sauces and condiments. Both table sugar and high-fructose corn syrup are high in fructose. In addition, studies suggest that high fructose corn syrup, that you find today in virtually anything that comes with a box, plays a role in obesity, diabetes, fatty liver, and cancer, among other health problems – and highly addictive! For truly clean eating, try to consume foods in their natural, unsweetened state. Learn to appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods.
7. Limit alcohol consumption
Moderate intakes of certain types of alcohol — particularly wine — may boost your heart health, however, frequent alcohol consumption has been shown to promote inflammation and may contribute to a number of health problems, such as liver disease, digestive disorders and excess belly fat. As a result, best to minimize or eliminate your alcohol intake altogether.
9. Avoid packaged snack foods
You should steer clear of packaged snack foods like crackers, granola bars, muffins, and similar snack foods because they typically contain refined grains, sugar, vegetable oils, and other unhealthy ingredients, which are also processed foods providing little nutritional value. Here’s a tip: in order to avoid grabbing these items when you get hungry between meals, make sure to have healthy snacks on hand like nuts, vegetables, and fruits.
10. Make water your primary beverage
Water is the healthiest and most natural beverage you can drink: no additives, sugars, artificial sweeteners, or other questionable ingredients. By definition, it’s the cleanest beverage you can drink. Water keeps you hydrated and may also help you achieve a healthy weight. By contrast, sugar-sweetened beverages have consistently been linked to diabetes, obesity, and other diseases. What’s more, fruit juice may cause many of the same problems due to its high sugar content. Unsweetened coffee and tea are also good choices and provide several health benefits, but people who are sensitive to caffeine may need to moderate their intake.
The bottom line
Clean eating emphasizes fresh, nutritious, and minimally processed foods. This way of eating can not only boost your health but also help you appreciate foods’ natural flavors. In addition, it supports sustainable agriculture and environmentally sound food practices.
@philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
I come from the future. I work and I workout. Always be kind and passionate.