START CLEAN EATING WITH 6 USEFUL TIPS

The term “clean eating” has become very popular in the health community. It’s a diet pattern that focuses on fresh, whole foods. This lifestyle can be easy and enjoyable as long as you follow a few general guidelines. You can start clean eating with 6 useful tips below

1. Load up on fruits and vegetables to start clean eating

Load up on fruits and vegetables to start clean eating – Kentary

When it comes to fruits and vegetables, most of us aren’t getting enough. Per the Centers for Disease Control and Prevention, 76 percent of Americans don’t get enough fruit each day and a whopping 87 percent aren’t eating enough servings of vegetables. Eating more fruit and vegetables can help significantly reduce your risk for a number of chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer. The fiber in whole produce also helps keep your microbiome (the collection of good bacteria that live in your gut) happy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood.

2. Limit processed foods

Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state. Most processed items have lost some of their fiber and nutrients but gained sugar, chemicals, or other ingredients. What’s more, processed foods have been linked to inflammation and an increased risk of heart disease. Even if unhealthy ingredients aren’t added to these goods, they still lack many of the benefits provided by whole foods. Eating clean involves avoiding processed foods as much as possible.

3. Eat less meat

Cutting back on meat is healthier for you and the planet – google image

More and more research suggests cutting back on meat is healthier for you and the planet. Veganism isn’t a requirement for clean eating though-just eating less meat can help reduce your blood pressure, reduce your risk of heart disease and help keep your weight in check. Plus, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet. And if you’re worried about getting enough protein by cutting down on meat-that shouldn’t be an issue. Most Americans get much more than the recommended 0.8 grams of protein per kilogram of body weight (approximately 56 grams daily for men and 46 grams daily for women) and it’s easy to get that much protein eating a vegetarian or even vegan diet. Eggs, dairy (for a clean option, choose dairy with no added sugar and simple ingredients) beans and nuts all offer protein. When you do eat meat, choose options that haven’t been pumped with antibiotics and even better if they’ve lived and eaten like they would in the wild (think grass-fed beef, wild-caught salmon). Clean eating also means cutting down on processed meats like cold cuts, bacon and sausage.

4. Limit added sugar when practicing clean eating

Most people eat too many added sugars. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men. The average American gets about 4 times that amount-28 teaspoons of added sugar per day. To clean up your diet, cut down on added sugars by limiting sweets like soda, candy and baked goods. But it’s more than just desserts-keep an eye on sugars added to healthier foods like yogurt (choose plain), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it’s listed towards the bottom, which means less of it is used in the food. And you don’t have to worry as much about naturally occurring sugars in fruit and dairy. They come packaged with fiber, protein or fat to help blunt the effect of sugar on insulin levels. They also deliver nutrients so you’re not just getting empty, sugary calories.

5. Make water your primary beverage

Water is the healthiest and most natural beverage– google image

Water is the healthiest and most natural beverage you can drink. It harbors no additives, sugars, artificial sweeteners, or other questionable ingredients. By definition, it’s the cleanest beverage you can drink. Water can keep you hydrated and may also help you achieve a healthy weight. By contrast, sugar-sweetened beverages have consistently been linked to diabetes, obesity, and other diseases. What’s more, fruit juice may cause many of the same problems due to its high sugar content. Unsweetened coffee and tea are also good choices and provide several health benefits, but people who are sensitive to caffeine may need to moderate their intake. Although moderate wine intake may help protect heart health, alcohol is linked to an increased risk of several diseases. Alcohol consumption should be restricted when practicing clean eating.

6. Go whole grain

The cleanest whole grains are the ones that have been touched the least by processing. Think whole grains that look most like their just-harvested state-quinoa, wild rice, oats. While some people abstain from eating any processed grains, we think that whole-wheat pasta and whole-grain bread made with simple ingredients are part of eating clean. Sometimes you just need a hearty slice of avocado toast or a bowl of pasta. Don’t get duped by “whole-grain” claims on labels though, to eat clean packaged whole grains you’re going need to take a closer look at the ingredients. Whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and it should have minimal (if any) added sugar. When you swap out refined carbs (like white pasta, sugar, and white bread) for whole grains you’ll get more fiber, antioxidants and inflammation-fighting phytonutrients. Plus, people who eat more whole grains have an easier time losing weight and keeping it off long term.

Clean eating emphasizes fresh, nutritious, and minimally processed foods. This way of eating can not only boost your health but also help you appreciate foods’ natural flavors. I hope that you will start clean eating with 6 useful tips and have a healthy life.

Source: Healthline, Eatingwell

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