Clean eating advocates a diet rich in whole fruits and vegetables, beans, healthy fats, whole grains and plant/animal-derived proteins; however, too much restriction could lead to nutritional deficiencies.
Clean eaters generally forgo butter, which contains high levels of saturated fat, and switch their sugar consumption for natural alternatives such as honey or pure maple syrup. Others opt for processed food with minimal ingredient lists.
Fruits
Fruits are an excellent source of vitamins and minerals, providing essential nourishment to support a healthy diet. Plus, their naturally low level of added sugars makes them the ideal addition to help balance out foods high in protein or healthy fat content.
Keep a variety of fresh and frozen fruits on hand so that when times get hectic, healthy options are easy to come by. Fruits contain essential vitamins and nutrients such as potassium, Vitamin C and dietary fiber – essential ingredients in maintaining good health!
Vegetables
Vegetables are an integral component of healthy eating, providing nutrients-rich foods that reduce inflammation in your body, boost immunity and fight chronic diseases. Try including leafy greens, tomatoes and squash in your diet regularly – frozen and canned vegetables can be good choices too; just avoid products loaded with added sauces or sweet syrups.
Non-starchy vegetables like kale, carrots and peppers provide fiber, vitamins and minerals, while cruciferous veggies such as broccoli, Brussels sprouts and cauliflower contain cancer-fighting compounds such as vitamin C, folate, potassium and sulforaphane. When selecting frozen or canned vegetables without added sauces as well as plenty of raw fruits. You can add healthy fats by including nuts seeds and whole grains in your diet.
Meat
Clean eating encourages consuming high-quality meats, along with fish and shellfish, eggs, and plant-based proteins. It avoids processed meats like bologna and salami which contain high sodium levels as well as artificial preservatives.
PSE meat can be safely used in cooked sausage products without posing a processing challenge if only small quantities are utilized; however, when large amounts are utilized fat and water separation may occur.
Clean eating promotes a nutritious diet, yet an overemphasis on food can cause stress, social isolation and critical attitudes, not to mention malnutrition. For optimal health outcomes it is necessary to adopt a more balanced approach, including sleep habits that include plenty of restorative sleep as well as physical activities and cultivating personal skills and talents.
Dairy
Milk and other dairy foods provide essential calcium, vitamin D, and protein nutrients. When chosen in moderation or without fat added as options they are an integral part of a nutritious diet.
Dietitians advise avoiding added sugars, high-fructose corn syrup, artificial colors and preservatives in their clean eating diet plans; however, certain versions can take things too far by eliminating whole food groups like grains, beans, fruits, vegetables dairy meat and fish from these plans.
Extreme dieting can result in nutritional deficiencies and disordered eating behaviors, so it’s crucial that we find a balance among food groups for optimal health. Choose milk and other dairy products that fit seamlessly with your lifestyle.
Plant-Based Proteins
Plant proteins have become increasingly popular. Not only are plant proteins rich in fiber, they also offer essential vitamins and minerals as well as phytochemicals – benefits which have been linked with lower risks of heart disease, diabetes, obesity and cancer among vegetarians.
Legumes, tofu, tempeh, seitan, quinoa and nuts/seeds/grains are excellent plant-based protein sources. Many of these foods contain all nine essential amino acids; others may be incomplete proteins lacking some or all essential amino acids; to ensure you’re getting all of these essential amino acids daily it’s wise to eat various plant proteins throughout the day.
Sweets
A healthy diet involves eliminating foods containing added sugars such as high-fructose corn syrup and unhealthy fats from one’s diet, as well as processed ingredients such as food colorings, preservatives and trans fats.
As with any change to one’s diet, changing certain food items may cause temporary fatigue or irritability; these side effects should go away once your body adjusts to them. If cravings arise however, be mindful of portion sizes.
Feel indulgent without guilt with these healthy dessert recipes made with ingredients low in calories, sodium and sugar. Enjoy an indulgent dessert without breaking your diet plan!
