Out with the bad, in with the good. That might be the simplest way to describe the idea of clean eating, which focuses on choosing nutrient-dense foods rather than those riddled with chemicals, preservatives and added sugars. The idea is to eat foods as close to the source as possible, consuming them in their natural form — a big reason why local and organic products are largely preferred when it comes to clean eating. Find out how to eat clean with these 11 simple steps.
- Become an Avid Label Reader
DO: Get in the habit of reading nutrition labels thoroughly. Even products generally perceived as healthy may contain harmful ingredients. “I know the idea of reading every single label might sound tedious, but it’s so necessary,” says chef Devin Alexander of “The Biggest Loser.” “I’ve found an extremely common brand of tea that puts modified cornstarch in their tea bags, and I’ve found lime-and-salt microwave popcorn that’s less healthy than what you’d get in the movie theater.” DON’T: Buy anything with unfamiliar ingredients you can’t pronounce — the shorter the list of ingredients, the better. “Try to derive most of your diet from foods that don’t require labels,” says Alexander.
- Re-Evaluate Your “Process”
DO: Cut down on processed foods. This is one of the first steps to eating clean. “It’s important to reduce, not necessarily eliminate, your intake of processed foods that are loaded with chemicals, preservatives, dyes and GMOS (genetically modified organisms) as well as foods high in sugar and poor-quality oils,” says Jared Koch, founder of Clean Plates. DON’T: Discount all processed foods. For instance, some foods, like bagged spinach and pre-cut vegetables are minimally processed simply for convenience, and other foods are processed to enhance nutritional value, such as added-fiber breakfast cereal and milk that’s fortified with calcium and vitamin D. Reading the nutrition label should provide a good overview of how heavily processed the product actually is. To reduce your intake of GMOs, look for foods labeled “Non-GMO Project Verified.”
- Plant the Seed for Cleaner Eating
DO: Gravitate toward a plant-based diet. “This doesn’t mean you need to be vegetarian or vegan, but it does mean you should eat lots of vegetables, along with fruit, nuts, seeds, herbs and spices, to ensure you are getting lots of nutrients,” says Jared Koch, nutritional consultant and founder of Clean Plates. For an easy guideline, the U.S. Department of Agriculture recommends filling at least half of your plate with fruits and vegetables at every meal. DON’T: Forget to incorporate lots of proteins if you’re forgoing meat. Plant-based foods especially high in protein include chia seeds, with 12 grams; hemp seeds, with 10 grams; lentils, with 18 grams; and adzuki, cannellini and cranberry beans, all with 17 grams of protein.
- Go Whole Grain
DO: “Choose sprouted or whole grains over processed grains,” suggests chef Devin Alexander, New York Times best-selling author of eight healthy cookbooks. Harvard researchers actually recommend devoting a quarter of your plate at any meal to whole grains, thanks to studies that show reduced risk of cardiovascular disease, Type 2 diabetes and colorectal cancer. Ways to up your whole-grain intake include eating brown rice, whole-wheat pasta and whole-grain pilaf. DON’T: Be fooled by confusing packaging. Buzzwords like “multigrain,” “100-percent wheat” and “stone ground” do not necessarily denote whole-grain foods. Also, look for these five USDA guidelines: whole grain as the first ingredient, no added sugars in the first three ingredients, the word “whole” before any grain ingredient, a carbohydrate-to-fiber ratio of less than 10:1 and a stamp reading “whole grain.”
- Get to the Meat of the Matter
Though many envision a vegetarian diet in association with clean eating, meat can certainly be part of the equation if enjoyed responsibly. DO: “Choose higher-quality meats, ideally pasture-raised and grass-fed, or at the very least free of hormones and antibiotics,” urges founder of Clean Plates Jared Koch. Case in point: A study published in the Nutrition Journal in 2010 found that grass-fed beef had less cholesterol-elevating saturated fatty acids and was higher in precursors for vitamin A, vitamin E and cancer-fighting antioxidants and omega-3 fatty acids than grain-fed beef. DON’T: Overdo it. The American Cancer society recommends eating no more than three to four ounces of meat as part of a healthy meal. Helpful hint: three or four ounces of meat resembles a deck of cards or a bar of soap.
- Satisfy Your Sweet Tooth the Natural Way
DO: Choose natural sweeteners over sugar. While the American Heart Association recommends no more than six teaspoons of sugar per day for women and nine teaspoons for men, the average adult has more than twice that amount at 22 teaspoons daily. “Pure sucrose yields only calories,” warns Dr. Michael Fenster, cardiologist and author of “Eating Well, Living Better.” “Natural sweeteners offer distinctive flavor profiles and redemption in the form of the many minerals and other healthful compounds they contain.” DON’T: Eat or drink anything that includes artificial sweeteners, such as sucralose or aspartame. A 2014 study published in Nature found that consumption of such non-caloric artificial sweeteners could cause abnormal metabolism and a higher risk of diabetes. To be on the safe side, choose natural alternatives like honey, molasses, agave nectar, maple syrup, barley malt or rice syrup.
- Shop Smart
DO: Maximize your fresh-food shopping efforts by checking dates before buying and reaching for the freshest fare at the grocery store. “So many people don’t buy healthy food because they claim it goes bad more quickly,” says chef Devin Alexander. “It does spoil more quickly than processed foods, but if you look at dates and buy the products all the way in the back of the refrigerator, your food will last much longer.” DON’T: Throw food away without knowing the difference between the “sell by” and “use by” labeling. A study published in September 2013 found that 91 percent of consumers mistakenly threw food away based on the “sell by” date, even though the food was still safe to eat.
- Create a Balanced Plate
DO: Make sure to eat a mix of lean proteins and complex carbohydrates at mealtime — one of the main tenets of expert Tosca Reno’s Eat-Clean Diet book series. Examples of complex carbohydrates include legumes, starchy vegetables and whole-grain breads and cereals, while lean proteins include lean meats, egg whites, beans, legumes and poultry. DON’T: “When sitting down to dinner, don’t eat bread and a starch and have a glass of wine and a dessert,” advises “The Biggest Loser” chef Devin Alexander. “One of these, rather than all four, along with plenty of lean protein and vegetables, would create a balanced meal.”
- Stay Hydrated
DO: Drink plenty of water throughout your daily routine. Experts recommend drinking six to eight 8-ounce glasses, or about two liters, every day. The amount you need varies from person to person, depending on activity level and climate. If you’re not a big fan of H2O, you can up your intake of foods that are 85 to 95 percent water, such as celery, tomatoes, oranges and melons. DON’T: Quench your thirst by overdoing it on alcohol. Some clean-eating aficionados cut all alcohol from their diets, while others swear by smart moderation. If you do choose to indulge, consider doing so only on special occasions or choosing a glass of healthful red wine.
- Embrace Healthy Fats
DO: Keep in mind that not all fats are to be avoided. “Fats are much maligned, [but] they are essential for life,” says Dr. Michael Fenster, cardiologist and author of “Eating Well, Living Better.” Healthy fats — like those from nuts, avocados and olive oil — help to keep us satisfied, stabilize our blood sugar levels and lower cholesterol levels. DON’T: Mistake “low fat” for healthy. A study published in November 2006 in the Journal of Marketing Research found that low-fat labels actually caused people to eat more because they decreased food-related guilt and adversely affected perceptions of the appropriate serving size.
- Don’t Stress Yourself Out
While common principles like as those outlined here act as the guideline, clean eating can be highly individual — and it doesn’t have to be stressful either. “Some people think that if you ever eat a speck of white sugar or a grain of wheat, you’re not eating clean,” says chef Devin Alexander. “I personally think that clean eating is best attained by striving toward big ideals of eating lots of veggies, lean proteins and unprocessed foods — and then eating off-limit items on occasion when you’re being mindful. It’s all about progress over perfection,” says Alexander.
Source: livestrong.com
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