unrecognizable terms. Consumers were starting to pay attention to how foods were made, what they were made of and health food stores were attracting more and more customers. Today, two decades later, clean eating, or eating clean, is a major movement, spurred by people from all walks of life who want to feel good about what they're putting in their bodies.
What is clean eating?Clean eating is a great way to refresh your eating habits. It's about eating more of the best and healthiest options in each of the food groups and less of the not-so-healthy ones. That simply means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats.
How do I eat clean?1. Limit processed foods.
Many processed foods are full of excess sodium, sugar and fat. An easy way to clean up your diet is to look at the ingredient list on packaged foods. READ THE LABEL!!!! If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it!
In my opinion not everything that comes out of a box, bag or can is bad for you. For example, baby spinach and chickpeas are both “clean” packaged foods. They are minimally processed and provide nutrients like fiber and vitamins.
2. Eat more veggies.
Vegetables are full of vitamins and are also high in heart-healthy fiber, which helps you feel full.
Plus, veggies are low in calories, so you can eat lots of them without increasing your waistline. Fresh vegetables are essential. They are unprocessed! The recommended daily amount for most adults is 2½ to 3 cups. To make sure you get your fill, try carrots and hummus for a snack, start your meal with a salad, or try adding vegetables to your breakfast.
3. Cut down on saturated fats.
You don’t have to cut out fats when you’re eating clean; instead just focus on healthy fats. You can swap out saturated fats (like those in butter, cheese and meat) for healthy fats like olive oil, canola oil and the kind found in nuts and fish such as tuna, salmon or trout. These fats are good for your heart and can help raise your good HDL cholesterol. Need help identifying fats? Saturated fats are typically solid at room temperature. To cut back on saturated fat in your diet, try these simple swaps: top your salad with nuts instead of cheese, use peanut or almond butter instead of cream cheese and replace mayonnaise with avocado on a sandwich.