What is Clean Eating?
Clean eating refers to consuming whole foods that are as close to their natural form as they can get! These include vegetables, whole grains, fruits, healthy proteins and fats that are minimally processed. The idea of clean eating brings with it an obligation to cut down on refined products that have additives, and preservatives. It also means reducing the intake of copious amounts of added sugar and salt. Clean eating is a great way to preserve a healthy diet, keeping it as natural as possible! But it is a broad topic, and certain clean eating plans can get too restrictive, going as far as eliminating dairy, coffee and grains from the diet. This is where it can get confusing and drive people away from following clean eating plans. But don’t worry, I’m here to clear up all your confusions, and make clean eating as easy as possible!
How Can You Eat Clean?
Clean eating is actually not that hard. As I mentioned before, some plans can get too restrictive, but scientific research shows that there are no real benefits to those restrictions. Clean eating can be fun and easy. You can go visit a Nutritionist in karachi for an exclusive and customized diet plan, but if that’s something you can’t afford, then stay right here! I’ve got some tips to get you started on the right track!
1. Reduce Meat Intake
Cutting back on meat is healthier, both for you, and the planet! Eating less meat has a number of benefits. Some of them are:
- Reduced blood pressure
- Less chances of heart disease
- Better control of body weight
A lot of people worry that their protein intake can get affected by cutting down on meat. But the truth is, plants are enough to cover it! Eating more plants can actually help increase the fiber, vitamins and minerals, and healthy fats in your diet. Another way of cutting down on meat can be choosing options that are not processed. So prepare to say goodbye to cold cuts, sausages and bacon, and opt for fresh meat.
2. Stack Up on Fruits and Vegetables
Fruits and veggies are the two main food groups of clean eating. Easily available, and delicious to eat, you can’t go wrong with them! Some nutritionists at Ittefaq Hospital suggest eating fresh produce, but frozen and canned fruits and veggies aren’t bad either, and work just as fine. Just make sure that they don’t have added sugar and salt, and you’re good to go! An average of five to nine servings of fruits and vegetables a day are recommended depending on your calorie intake. The added benefit is that they significantly reduce your risk of getting:
- Chronic diseases
- High blood pressure
- Type 2 diabetes
- Autoimmune diseases
- Obesity
- Cancer
- Heart diseases
3. Cut Down on Processed Foods
This comes as no surprise. While processed foods aren’t all that bad, some are processed so much that there are no benefits to eating them. Anything with long, complicated ingredient lists, too much added sugar and salt is a big no no. Some good processed foods that you can incorporate in your diet are:
- Plain yogurt
- Packaged spinach
- Whole-wheat pasta
- Cheese
Nowadays, there are clean options for processed food almost everywhere, so opt for them instead, and see a massive improvement in your health.
4. Monitor Your Added Sugar and Salt Intake
By now, it should be clear to you that too much added sugar and salt in your diet isn’t something you should be looking for, as they can increase your chances of contracting kidney diseases and diabetes. You can start by limiting your intake of sweets, soda, and baked goods. Additionally, be careful of your sugar intake in the other things you eat, like yogurt, cereal and so on.
5. Load Up on Whole Grains
Refined carbs lose a lot of nutrients during the manufacturing process. As opposed to them, whole grains are the least processed products, and a great way to keep your diet healthy. Wild rice, oats, whole-wheat pasta and whole-grain breads are some great options for you to choose from. They increase your fiber intake, boost your health, and can also help you lose weight easily.
