From magazines to blogs to morning news shows, the clean eating lifestyle seems to be everywhere.
At its heart, clean eating focuses on eating healthy, whole, unprocessed foods.
It focuses on keeping food as natural as possible.
“Food is the big ticket to good health.
If you eat garbage, your body will show it,” she shared.
While these guidelines seem simple enough, the specifics can be a little confusing.
How about sugar in any form?
Read on for our ultimate guide to clean eating.
What is clean eating?
Registered dietitian and “clean eating” expertDiane WellandtoldCooking Lightthat clean eating is not a diet or quick fix.
Each meal should have a variety of food groups.
“The steady intake of clean food keeps your body energized and burning calories efficiently all day long.”
“Avoid preservatives, color additives and toxic binders, stabilizers, emulsifiers, and fat replacers.”
Finally, part of clean eating means slowing down and enjoying your fresh food.
see to it to slowly chew your food and savor each bite.
Registered dietitian Lisa D’Agrosa, M.S., R.D.
So if there aren’t specific guidelines, where do we start?
“It also means cutting back on refined grains, added sugars, salt, and unhealthy fats.”
D’Agrosa also recommends eating plenty of healthy fats like the ones in olive oil or avocado oil.
Many types of fatty fish can also provide these essential fatty acids.
“Vegetables are also high in heart-healthy fiber, which helps you feel full.”
The recommended amount of veggies in a day for adults is 212 to 3 cups.
The perimeter is where you’ll find your fresh foods like fruits, vegetables, and meats.
Anything on the shelves in the center of the store should be avoided.
Cookbook author and clean eating food blogger Tiffany McCauley shared tips on her blog,The Gracious Pantry.
Tiffany recommends reading your food labels carefully and trying to avoid any products that have more than six ingredients.
check that you understand (and can pronounce) each and every ingredient.
Unfortunately we often lack good sources of protein, especially at breakfast time.
“Protein is an important muscle-builder, and it can also help curb your appetite,” explained Welland.
“When eaten throughout the day, it keeps us feeling full longer.
Be aware of the kinds of meals you put together and space out your protein.”
Tiffany McCauley recommends avoiding grocery store cuts of meat onThe Gracious Pantry.
“Eat meats that are whole and straight from the butcher,” she wrote.
“Don’t buy pre-packaged meat products because you never know what’s in them.”
“Sugar and refined products cause damage deep within the cells,” she reminds us.
TheAmerican Heart Associationrecommends women limit their added sugar intake to no more than 24 grams per day.
That is about 6 teaspoons, or 100 calories.
Can’t go without a little sweetener in your oatmeal or coffee?
Go with naturally clean sources of sugar like maple syrup, honey, and stevia.
These sweeteners are still sugar, though, so go easy on them.
You know that moment at 4 p.m. when you realize you never ate lunch and are suddenly famished?
“This usually pans out into three main meals and two or three hefty snacks,” said Welland.
“Eating this way prevents you from skipping meals and overeating.
It also keeps your blood sugar levels steady so energy doesn’t lag.”
In fact, Welland explained toCooking Lightthat clean eating starts with clean drinking.
“Choose water first, or my personal favorite, unsweetened tea (any flavor).”
Drinking water throughout the day also lowers the risk of us mistaking thirst for hunger and overeating.
That’s great if they truly clean up their ingredients.
Unfortunately that often means marketers are getting creative with some misleading labels.
“The other frustrating thing about ‘clean eating’ is that the phrase misrepresents scientific evidence on food ingredients.
“My advice is to take baby steps.
Make little changes every day and don’t beat yourself up if you make mistakes.
We all do,” she said.
“Just realize that it’s what you do the majority of them time that counts.”
