The term “clean eating” has become very popular in the health community, but the term that should mean eating whole foods is now associated with food shaming.
To keep things simple, focus less on using trending terms and more on making small changes like eating minimally processed foods.
Doing so does not have to include emptying your kitchen cabinets and starting from scratch but rather adding more fruits, vegetables, and nutrient-dense foods to your plate.
Clean eating does not have anything to do with food being clean or dirty.
It simply 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.
Additionally, eating foods that are grown more environmentally conscious is a part of the concept of clean eating.
However, when making decisions about food, nutrition, and health, try focusing primarily on what’s practical and doable for you.
Also, it may be easier to start by doing one small thing at a time, which can be less overwhelming.
Here are 11 tips to try when choosing to eat more healthfully.
1. Eat more vegetables and fruits
Vegetables and fruits are undeniably rich in nutrients.
They’re loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage
Here are some easy ways to incorporate more fruits and vegetables into your diet:
* Make your salads as colorful as possible, including at least three different vegetables in addition to greens.
* Add fruits such as apples, strawberries, watermelon, grapes, or tangerines to your salad.
* Top your oatmeal, cereal, or yogurt with berries, bananas, or plums.
* Wash and chop veggies, toss them with olive oil and herbs, and place them in a container in your refrigerator for easy access.
* Add spinach, kale, collards, or squash to your soups and stews.
* Choose frozen or canned versions when cooking as they can be more affordable and make meal prep easier.
2. Limit processed foods
Ultra-processed foods have been linked to an increased risk of heart issues, so try to limit their consumption. These foods can contain added sugar, artificial colors, stabilizers, or preservatives. Examples include salty snacks like chips, packaged cookies, and fast food, which may have undergone chemical and physical processes.
Most processed items have lost some of their fiber and nutrients but gained added sugars, sodium, and other ingredients meant to preserve them and make them taste more appealing.
3. Read labels
Although the idea behind 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 instance, 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. Check the label and when you can, choose unsalted.
Additionally, prewashed salad mixes can save time but pay attention to the salad dressings some may include. Those could be high in salt, added sugars, and preservatives. If choosing to mix in the included salad dressing, consider using a quarter of to half the packet instead. Plus, keep them refrigerated and eat by the date listed.
4. Limit refined carbs
Refined carbs are highly processed foods that tend to be low in nutrients.
Research has linked refined carb consumption to inflammation, insulin resistance, fatty liver, and obesity.
5. Choose oils and spreads wisely
Vegetable oils and margarine don’t meet the criteria for the original intent of clean eating.
For starters, they’re produced via chemical extraction, making them highly processed.
Some oils like soybean and corn oil contain high levels of the omega-6 fatty acid linoleic acid (LA), which is an essential fatty acid. Some studies suggest that consuming too much linoleic acid and not enough of the omega-3 fatty acid alpha-linolenic acid (ALA), another essential fatty acid, could increase the risk of inflammation and obesity.
6. Reduce your intake of added sugars
Limiting added sugar in your diet is vital. However, it’s common and found in foods you might not have thought of, such as sauces and condiments, so be sure to carefully review food labels to help in reducing your intake.
Both table sugar and high fructose corn syrup are high in fructose.
7. Limit alcohol consumption
Alcohol is made by adding yeast to crushed grains, fruits, or vegetables and allowing the mixture to ferment.
Moderate intakes of certain types of alcohol — particularly wine — may boost your heart health.
8. Substitute vegetables in recipes
You can boost your health by replacing refined grains with veggies in recipes.
For example, cauliflower can be chopped finely to mimic rice, mashed like potatoes, or used in pizza crust.
What’s more, spaghetti squash is a natural replacement for pasta because it separates into long, thin strands after cooking. Zucchini makes great noodles as well.
9. Avoid packaged snack foods
Try to steer clear of packaged snack foods whenever you can.
Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other low-nutrient ingredients.
These ultra-processed foods provide little nutritional value.
To avoid grabbing these items when you get hungry between meals, plan for these moments by having nutrient-rich snacks on hand.
Good options include nuts, vegetables, and fruits. Not only are these foods rich in nutrients, but they’re also tasty and may help protect against disease.
10. Make water your primary beverage
Water is the most natural beverage you can drink.
It does not contain additives, sugars, artificial sweeteners, or other questionable ingredients. Although in some areas, you may have to use bottled water, filter or boil it before consumption.
Water can keep you hydrated and may also help you achieve a moderate weight.
By contrast, sugar-sweetened beverages have been linked to type 2 diabetes, obesity, and other diseases. What’s more, excess consumption of fruit juice is linked to many of the same problems as many labeled fruit cocktail that contain a lot of added sugars.
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.
Additionally, you can add sliced fruit or the juice of a lemon or lime to naturally add flavor to water.
11. Choose food from ethically raised animals
In addition to fresh, unprocessed foods, when possible, choose food that comes from ethically raised animals.
Livestock is often raised in crowded, unsanitary factory farms. The animals are typically given antibiotics to prevent infection and injected with hormones like estrogen and testosterone to maximize growth.
The bottom line
Clean eating may be a trendy idea, but it also has negative connotations. It’s better to focus on choosing foods that are minimally processed such as fruits, vegetables, and grains.
This way of eating can not only boost your health but also help you appreciate the natural flavors of various foods.
Checkout some yummy whole food ideas below for inspiration.
For premium Slay Fitness artisan supplements CLICK HERE
By Health Line
Cherries or Apricots double power fit oatmeals?
Healthy Salted Caramel Granola (no sugar)(big portion)
BASIL WATERMELON LEMONADE? this is a must try
