Clean eating emphasizes eating whole, unprocessed foods as close to their natural state as possible and limiting added sugar, salt and additives.
However, some healthy eating plans can go too far and lead to orthorexia nervosa, an unhealthy obsession with healthy eating that may lead to nutritional deficiencies and emotional strain.
Whole Grains
When eating clean, it’s best to rely on whole grains instead of processed ones for carbs. Whole grains provide protein, fiber and complex carbs which keep you feeling full while being lower in calories than refined ones.
One study demonstrated that eating whole grains reduced one’s risk of heart disease by 22%, likely due to fiber’s ability to lower cholesterol and blood sugar levels.
Eat whole grains like quinoa, bulgur and amaranth to benefit your overall wellbeing – be it breakfast, snacks, lunch or dinner. Use these grains in hot cereal, soups or baked goods; try them as salad toppings; or use them to top Ethiopia’s traditional flatbread injera as injera-inspired injera breads.
Vegetables
Vegetables are essential components of a nutritious diet. They offer essential vitamins, minerals and fiber content. In addition, vegetables provide protein sources.
Wherever possible, try to source vegetables that are in season and locally grown. When purchasing frozen veggies, opt for ones without sauces that can add extra calories.
When trying to lose weight, be mindful of how many vegetables you consume as they can contain many extra calories. Aim to include at least one serving of vegetables at every meal and snack. If snacking on nuts or peanut butter, ensure it is unsalted and plain; similarly be wary of fruit juice which may contain added sugars.
Fruits
Fruits can provide essential vitamins, minerals and fiber. Plus they’re delicious additions to a range of meals!
When it comes to eating healthily, focusing on fruits and vegetables, whole grains, lean proteins and artificial sweeteners is key. Avoiding foods containing artificial sugars, chemicals and preservatives is another essential element for living a balanced life.
Cleaning produce is essential to eliminating bacteria and chemical residues on food, while firm fruits like apples and lemons benefit from brushing with soft bristles or being placed under cold running water. In contrast, leafy greens need to be submerged into cool water before being submerged again for submersion swishing and rinse off.
Meat
Clean eating involves eating meat but limiting processed options such as bologna, pepperoni and hot dogs. Instead, enjoy an array of protein and iron-rich options from eggs, poultry and seafood sources such as eggs.
Selecting sustainable meat means carefully considering how animals are raised and their living conditions. Furthermore, you’d want to be informed as to their diet – whether plant- or animal-based.
Quality purveyors will have all of the answers to your queries about protein in meat products; be sure to ask! When cooking meats, think fish tacos, slow-simmered bone-in rib roast, poutine and meaty sauces for roast vegetables and baked potatoes as ways to increase protein consumption.
Dairy
Clean eating refers to eating whole, non-processed foods in their original state as much as possible and eschewing processed ones. Fresh produce such as fruits and vegetables as well as whole grains, nuts and lean proteins should all be encouraged for maximum benefit.
Dairy products provide essential sources of calcium, Vitamin D and other vital nutrients, making it one of the top choices recommended by registered dietitians. Dietaries often recommend drinking milk, low-fat cheese and yogurt.
As well as its use in salad dressing and other desserts, lactose-intolerant individuals or those following a dairy-free diet must carefully read label ingredients because many packaged food contain milk products. You can still eat clean by selecting unsweetened and low-sugar options; tracking calories would also be wise.
Sweets
Sweets contain large quantities of empty calories that may contribute to weight gain. Examples include desserts, candies, cookies and ice cream.
Healthy desserts can satisfy your sweet tooth while providing extra nutrients. Why not give chocolate banana pudding or tropical pineapple upside down cake made using monk fruit sweetener as alternatives to sugar a try?
Clean eating recipes are an indispensable resource for anyone attempting to lead a healthier diet. From decadent desserts and satisfying snacks, to colorful side dishes and creative dinner-time options, these tasty treats make healthy living easy and flavorful! Ideal for parties, family dinners and after-dinner treats; as well as birthday celebrations or school lunches!
