You know the importance of eating a healthy diet and hence you try to cut down on junk food as well as fast food from your diet.
Nonetheless, that is not all that is needed to complete a healthy diet.
How clean is clean?
You’ve heard of people talking about different diet plans which are meant for burning fat, while some are for building muscle, losing weight and many more. However, have you heard of the clean eating diet?
Unlike other diets, there’s no clear definition for clean eating. The principle of clean eating focuses on consuming whole food which is minimally processed like vegetables, fruits, whole grains and more.
The clean eating diet is believed to help with losing weight as well as improving one’s overall health. How is this so?
You are what you eat
In the hustle and bustle of daily life, you might not realise that you’ve adapted to the ‘Western diet’. In general, this refers to a modern dietary pattern that has high intake of red and processed meat, refined grains, fried food, pre-packaged foods and sweetened beverages as well as low intake of fruits and vegetables.
This diet fits ideally into a modern-day lifestyle as it is convenient and ready-to- go. However, they are generally lower in nutritional value and often added with higher amount of salt, sugar, fat and food additives.
As an example, breakfast cereals which are usually categorised as ‘healthy food’ surprisingly have high sugar content. Manufacturers usually have sugar added during the production process of breakfast cereals. Not to forget about the chemicals added such as preservatives and colouring to extend the shelf life of food as well as to meet consumer’s preference.
Also, studies have stated that a Western-style diet exposes one to a higher risk of chronic diseases and early death. Hence, this explains why people are starting to practice clean eating in their daily lives.
Actions speak louder than words
If you’re interested in eating clean, here are some tips for you:
- Choose real food
Real food here literally means fresh and less processed food. Instead of concentrated fruit juice, consider making fruit juice yourself. Learn to read the labeling on food packaging to find out if there’s any hidden salt, sugar and food additives.
- Do it yourself
Avoid eating out by preparing your own meals. Opt for a healthier way of cooking such as steaming and baking instead of grilling and deep frying. By doing this, you get to save more money as well as reduce your oil intake and usage.
- Cut back on processed food
Replace refined food products such as white rice and white bread with brown rice or whole wheat bread as refined food tend to lose its nutrients when it is being processed.
- Eat more fruits and vegetables
Try to have at least five servings of fruits and vegetables a day by including them into your meal. Fruits and vegetables supply your body with important nutrients like vitamins, minerals, fiber and antioxidants. For instance, you can add tomatoes to your omelette. Besides that, opt for fruits to satisfy your sweet tooth.
- Make a wise choice when eating out
There are times when you cannot avoid eating out. If you’re caught in such a situation, choose a meal that uses fresh food and contain more greens. Plus, remember to have a balanced meal and avoid food that is loaded with carbohydrates or fat.
Sources: Healthline, Mayoclinic, WebMd
