There is likely a chance you have heard of clean eating. Here is an important clarification for you — clean eating is not about your food being dirty or clean at all. It simply refers to making the healthier choice of opting for more wholesome foods and avoiding those less processed. There is no cleaning out your cupboards involved. No guilt trips allowed either. Small adjustments, that is all.
Here is how you can make eight such choices.
1. Include More Fruits and Vegetables:
It may not be sexy but it will work like magic. Produce contains plenty of fiber, vitamins and nutrients, and helps your body battle inflammation and protects you in the long term. There is no elaborate system involved — just add more colors to your salads, berries to your porridge, and have some ready-made vegetables available in your fridge.
2. Ease Up on the Processed Food:
When it comes to chips, packaged cookies, and fast food, they are often devoid of any nutritious value and instead packed with extra sugar, sodium, and preservatives. No one is suggesting that you should eliminate them entirely; however, you should start checking the ingredient list of whatever food you buy and opt for those that have a shorter list.
3. Learn to Read the Label:
You can find some surprises even in healthy-sounding packaged products. For instance, many prewashed salads include packets of dressing that contain plenty of sugar and salt. It’s always better to check the labels before buying the product.
4. Avoid Refined Carbohydrates:
Products such as white bread and sugary cereals have a reputation for causing inflammation and affecting blood glucose levels. Whole-grain foods like sprouted bread, steel cut oats, and brown rice retain higher nutritional content due to the presence of nutrients and fiber.
5. Think About Your Oil Choices:
Oils and margarines require extensive processing, and some fatty acids like omega-6, contained in soybean and corn oil, can cause inflammation. It is better to use natural sources of fats like olive oil, avocado, or even walnuts.
6. Be Aware of Hidden Sugars:
They are often added to various products, such as pasta sauce, salad dressings, or bread. There is evidence linking the consumption of added sugars with weight problems and diabetes. For those who manage their illnesses, consulting a physician about alternative forms of sugar might be beneficial.
7. Make Water Your Primary Drink Choice
Water is perfect because it does not have any additives and sugars, and has zero calories. Of course, if you cannot drink water because it is tasteless, then add some lemons or limes into it, or even cucumbers. You can also drink unsweetened coffee or tea, although, be careful with caffeine.
8. Buy Better Quality Meats
If you have extra money, choose pastured or grass-fed meats. For instance, grass-fed beef has more anti-inflammatory omega-3 fatty acids than its grain-fed counterpart. Also, it is environmentally-friendly because conventional farming produces a huge amount of waste.
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