The Do’s & Don’ts of Clean Eating
What does clean eating mean exactly? First of all, it involves being mindful of your food’s pathway between its origin and your plate. Many restaurants are now sourcing their products locally whenever possible. Secondly, it’s about eating whole foods un- or minimally processed, refined, and handled, making them as close to their natural form as possible. Minimally processed foods can be beneficial, because they have had bacteria and toxins removed, an example of this is pasteurized milk. Clean eating is sometimes referred to eating whole foods.
Here’s some things to keep in mind when eating clean:
- Eat breakfast every day, within an hour of rising. If you skip breakfast, the tendency is that you’ll eat larger quantities of food at later meals.
- Eat of combination of lean protein , healthy fats, and complex carbs at each meal. Choose high quality meats that are grass-fed and hormone/antibiotics free. Complex carbs includes legumes and starchy vegetables.
- Eat healthy fat every day. Healthy fats include food like nuts, avocado, and olive oil.
- Drink 2 or 3 liters of water each day. Six to eight 8 oz. glasses of water equals about 2 liters.
- Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Try to obtain most of your diet from foods that don’t require a label. If they do have a label, get in the habit of reading them thoroughly but keep in mind…the shorter the list, the better.
- Use natural sugars such as honey, molasses, maple syrup, or agave.
- Eat overly processed foods, particularly white flour and sugar or foods that are full of preservatives, dyes, or poor quality oils.
- Avoid highly processed meats like low quality sausages, hot dogs, or beef jerky.
- Stay away from artificial sweeteners (and artificial foods, in general).
- Eat Saturated and trans fats.
- Sugar-loaded beverages, including soda and juices.
- Consume excessive amounts of alcohol. Some may choose to eliminate alcohol completely from their diets. Some choose moderation. Consider occasionally drinking a glass of red wine as an alternative.
- All calorie-dense foods containing little or no nutritional value.
- Avoid super-sizing your meals. Have clean snacks close at hand eat throughout the day so when it comes time for your meal you won’t be as inclined to go crazy.
At Fresh ‘N Fit Cuisine, we believe having a meal plan can greatly help you to eat clean. When you don’t have to worry about what you’re going to eat for lunch or dinner, you’ll be less like to buy fast food or foods that are frozen or processed.