Prioritizing whole foods, getting plenty of fruits and vegetables, and controlling added salt and sugar help build quality meals.
Clean eating focuses on choosing minimally processed foods like fruits, vegetables, whole grains. How to eat contributes to promoting health, keeping the natural flavor of food. Here’s how to build a scientific diet, according to WebMD.
Choose whole foods
With a clean diet choosing foods is important. So, instead of canned, packaged food, each person chooses fresh goods. They choose fresh chicken instead of frozen chicken, fresh fruit instead of fruit snacks. By avoiding processed foods like chips, cookies, and processed meals, you’ll be skipping calories, sugar, salt, and saturated fat.
Refined carbs like white bread, pasta and rice… will lose nutrients during the manufacturing process. You prioritize whole grain bread, pasta and brown rice, choose other whole grains like oatmeal, popcorn, barley. Studies show that a diet high in whole grains can reduce the risk of heart disease, type 2 diabetes, and colon cancer.
Load up on fruits and vegetables
These natural foods are two key elements of clean eating. Some clean eaters say that all produce must be fresh. But many others say the frozen and canned options are good because they’re packed with nutrients. However, you should read the label to make sure you’re not adding sugar or salt. Each person should choose whole fruit instead of juice, because less fiber, more sugar. You try to eat at least 5-9 servings of fruits and vegetables each day, depending on calories and activity level.
Watch out for added salt and sugar
Clean foods have less salt and natural sugar, and processed foods are the opposite. Read food labels to control sweeteners and salt, even in healthy foods like yogurt or ketchup. Besides, you should choose spices and herbs when preparing food.
Skip the artificial ingredients
Artificial colors, sweeteners, preservatives, and other artificial ingredients are not allowed in a clean diet. When shopping, read the ingredients and avoid adding artificial ingredients to your diet.
Sip lots of water
Instead of drinking sugary sodas and juices, sip low-calorie beverages, such as water or herbal teas. Water can curb hunger, help you feel full, and can fight fatigue and give you more energy. You should try mixing the water with a slice of citrus or sprig of mint.
Control alcohol and caffeine
Some clean eaters cut out alcohol and caffeine altogether, in favor of drinking plenty of water. Others say they can be used in moderation. Experts recommend no more than 400 milligrams of caffeine per day, one serving of alcohol for women, two servings for men. Also, choose plain tea or coffee, and avoid those high in sugar.
Choose organic products
Organic produce using natural pesticides, avoiding artificial drugs is a good choice to eat clean. You can do some grocery shopping at your local farmers market to find out what pesticides the vendors use.
Be smart when choosing meat and milk
Meat, milk and eggs can come from animals with growth hormone. Clean eaters avoid them, choosing organic sources. Farmers’ markets are a good place to learn about the origins of meat and dairy. With seafood, you prioritize items that are low in mercury, using sustainable fishing methods.