Eating clean is about choosing whole, natural foods as closely to their original state as possible, such as fresh fruits and vegetables, lean proteins, whole grains and healthy fats.
Clean eating involves selecting foods with minimal processing and avoiding highly-processed items such as frozen entrees, packaged foods with added sugars or salt and fast food.
Fruit
Healthier diets begin with fresh produce. Not only can it offer essential vitamins and minerals for overall wellbeing, it can also aid digestion while creating visually-appealing meals and snacks. To make sure that you’re getting enough variety in your diet, keep several pieces of ready-to-eat whole fruit as well as chopped, colorful vegetables on hand at all times to prevent any nutritional deficiency issues from cropping up unexpectedly.
Avoid foods containing added sugars by reading food labels carefully and being aware that sugar may appear under various names such as corn syrup, fructose or sucrose. When selecting fruits and vegetables with vibrant hues such as fruit or veggies with brightly-colored hues as these contain phytochemicals which provide antioxidant protection from disease.
Vegetables
Vegetables provide vital nutrition and offer many health advantages. Enjoy them raw or cooked – such as in a steamed, roasted, stir fry or salad dish.
Diets lacking vegetables may increase your risk for chronic conditions like heart disease, obesity, diabetes and some cancers. Their high fiber content also promotes good digestion and may alleviate digestive issues like constipation.
Your clean meals should incorporate dark green vegetables, red and orange vegetables, starchy vegetables and legumes (beans and peas) for extra protein boost. Opt for whole vegetables over canned and frozen, looking for ones low in sodium content. Also add nuts, seeds, berries and dried fruit snacks as sources of protein, fibre and healthy fats!
Lean Protein
Protein is an integral part of a balanced diet and, while some research may link meat consumption with heart disease, studies show otherwise. When consumed in moderation alongside fruits, vegetables, whole grains and lean proteins it can make for an enjoyable eating plan. When choosing meat cuts with little visible fat and processed varieties such as ham, bacon, salami, sausage or hot dogs.
Nuts, eggs and poultry are excellent low-saturated fat sources of protein that are great for building muscle mass, increasing metabolism and staying full between meals. Protein powders may also provide great sources of protein – just make sure that they choose non-dairy varieties to reduce calories!
Whole Grains
Whole grains are packed with essential dietary fiber, essential vitamins, minerals, and phytochemicals that offer numerous health benefits, including heart-healthy soluble fiber to curb appetite and help control cholesterol and sugar levels. Furthermore, whole grains provide protein as well as plant compounds such as polyphenols, lignans and sterols – three plant compounds known for promoting cardiovascular wellness.
Whole grains contain bran and fiber while their germ is rich with B vitamins, antioxidants and nutrients that may help combat inflammation. One study concluded that diets high in whole grains were associated with lower insulin resistance.
Keep an eye out for foods marked “whole grain” on food labels or listing their top three ingredients as an indicator that you are consuming whole grains, while avoiding those marked “enriched” or “refined”.
Healthy Fats
Fat has often been unfairly blamed for weight gain, clogged arteries and various diseases; however, not all fats are created equal. Healthy monounsaturated and polyunsaturated fats such as olive oil help regulate cholesterol, lower blood pressure and inflammation while supporting overall cardiovascular wellness.
Another key element of healthy eating is limiting processed meats like bologna, salami and pepperoni that contain high levels of sodium as well as artificial colors and preservatives. Instead, try opting for lean proteins from poultry and fish which provide omega-3 fatty acid benefits.
Clean foods to include are nut butters, olive oil, chia seeds, avocado and avos. Just remember to limit added sugars which may lead to obesity, dental issues or diabetes – instead opt for natural sweeteners found in fruits and whole grains instead of artificial ones!
