Clean Eating To Support Overall Wellness
What exactly does it mean to “eat clean” anyway? This doesn’t have to mean for weight loss or for building muscle. Eating clean is an approach we should all take no matter what our goals may be. The details within will vary for each individual but the idea as a whole is valuable to everyone.
Clean eating is a nutritional approach that focuses on consuming whole, unprocessed foods and minimizing highly processed and refined products. Processed and refined products are foods that have undergone various manufacturing processes to alter their original form, texture, taste, or shelf life. These processes often involve the addition of preservatives, artificial ingredients, and the removal of nutrients, resulting in a less nutritious and less natural product. Here are some examples of processed and refined products:
Refined Grains: White rice, white bread, and pasta made from refined wheat flour have had their bran and germ removed, stripping them of essential nutrients and fiber.
Sugary Snacks and Desserts: Candies, cookies, cakes, pastries, and other sweet treats often contain high amounts of added sugars, contributing to empty calories and potential health issues.
Fast Food: Fast food items like burgers, fries, and nuggets are highly processed, containing unhealthy fats, excessive sodium, and artificial additives.
Processed Meats: Sausages, bacon, deli meats, and hot dogs are processed meats that typically contain added preservatives and high levels of sodium.
Sugary Beverages: Sodas, fruit juices with added sugars, energy drinks, and flavoured beverages often contain significant amounts of added sugars and offer little to no nutritional value.
Packaged Snacks: Chips, crackers, and other packaged snacks may be high in unhealthy fats, sodium, and artificial flavours and colours.
Frozen Meals: Many frozen meals, like TV dinners and pre-packaged entrees, contain high levels of sodium, preservatives, and often lack fresh, wholesome ingredients.
Canned Foods: While some canned foods like vegetables and beans can be healthy, others like soups, sauces, and fruits may contain added sugars, sodium, or artificial additives.
Processed Cheese: Processed cheese products often contain emulsifiers, stabilizers, and added flavours, and they lack the nutritional benefits of natural cheese.
Convenience Foods: Ready-to-eat meals, instant noodles, and microwaveable dinners are convenient but can be highly processed and lacking in nutritional value.
Sauces and Condiments: Some store-bought sauces, dressings, and condiments may contain high levels of added sugars, unhealthy fats, and preservatives.
Sweetened Breakfast Cereals: Many breakfast cereals targeted at children contain excessive amounts of added sugars and artificial colours.
Snack Bars: Some commercial granola bars and protein bars may have added sugars and artificial ingredients.
Whenever possible, choose whole, unprocessed foods, as they are generally more nutritious and better for your overall health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the necessary nutrients for overall health and wellbeing.
The goal is to nourish your body with nutrient-dense foods that promote overall wellness. Here are some guidelines to support clean eating:
Choose Whole Foods: Try for whole foods that are as close to their natural state as possible. Fresh fruits, vegetables, whole grains, lean proteins, nuts, seeds, and legumes are excellent choices.
Avoid Processed Foods: Reduce or eliminate processed foods that contain added sugars, unhealthy fats, and artificial ingredients. These include fast food, sugary snacks, and packaged meals.
Read Food Labels: Be a conscious consumer and read food labels carefully. Avoid products with long lists of ingredients or those containing artificial preservatives, high-fructose corn syrup, or hydrogenated oils.
Limit Added Sugars: Minimize your intake of added sugars found in sugary beverages, desserts, and processed foods. Instead, choose natural sweeteners like honey, maple syrup, or stevia when needed.
Choose Healthy Fats: Incorporate sources of healthy fats in your diet, such as avocados, olive oil, nuts, and fatty fish like salmon. Limit saturated and trans fats found in processed foods and fried items.
Eat Balanced Meals: Create balanced meals that include a combination of protein, healthy fats, complex carbohydrates, and plenty of vegetables. This will help maintain stable energy levels and provide essential nutrients.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body's functions.
Mindful Eating: Pay attention to your hunger cues and practice mindful eating. Eat slowly, savouring each bite, and stop when you feel comfortably full.
Meal Prep: Plan your meals ahead of time and prepare homemade meals whenever possible. This allows you to have control over the ingredients and avoid unhealthy additives.
Choose Organic: When feasible, opt for organic produce and meats to reduce exposure to pesticides and antibiotics.
Variety is Key: Incorporate a wide variety of foods in your diet to ensure you get a broad range of nutrients.
Be Cautious with Snacks: If you snack between meals, choose healthy options like fruits, raw nuts, yogurt, or whole-grain crackers with hummus.
Cook at Home: Cooking at home gives you more control over the ingredients and cooking methods used, making it easier to eat clean.
Moderation is Important: While clean eating focuses on nutrient-dense foods, it's essential to practice moderation in all aspects of your diet, including portion sizes.
Listen to Your Body: Pay attention to how different foods make you feel. Each person's nutritional needs are unique, so find what works best for your body and energy levels.
One of the main points here is clean eating does not have to be about strict rules or depriving yourself but rather making healthier choices that promote overall well-being. It's a sustainable and balanced approach to nutrition that can lead to better health and increased vitality. Always consult with a healthcare professional or registered dietitian if you have specific dietary concerns or health conditions.
Hope that helps!
Robyn :)