290216 Eating clean
The experts at Tufts University set out the basic principles of eating clean as described in the book Eating Clean for Dummies. These are simple, common sense, guidelines that follow good dietary advice.
Start out with whole foods, preferably right from the farm that produced them. These would include such food items as whole fruits, vegetables, whole grains, and chemical free meat. Included in this area will be low fat dairy products, unsalted nuts (Costco sells these and they are delicious) and many varieties of seeds.
Some people believe that if the food is frozen, it detracts from the nutrients. This is not so, because by neglecting the frozen food isle in the store, you miss the great food choices such as the countless fruits and vegetables available there. Don’t forget the canned beans either. Rinse the liquid off of them first and then have at it in your salads or other dishes.
The most recommended advice from numerous sources is to avoid processed foods. This means any food with a label on it. If you actually do this, you miss out on many healthful options. For example, sugar is processed but so are the other options that are sugar such as agave syrup, fruit concentrate, or honey. The message here is to lower your intake of sugar regardless of its source.
Eating clean means figuring out what are the best options for your eating habits. Some have success grazing all day with five to six small meals during the day. Others stick to a more traditional three meals, with healthy snacks between them. Just make sure the food you eat is more nutrient dense with fewer unhealthy fats, less sugar, and lower sodium contents.
Whether you like to cook or don’t like to cook, the fact of the matter is if you cook your own food, you decide the contents. This can mean less sugar, less fat and less sodium in each meal all of which contribute to a healthier eating style. Plus you may save money too.
The last bit of advice from the experts at Tufts University is to make healthy food choice every day. Choose from the tremendous options of foods in the stores and make certain to get all three categories in your meals. These include the lean proteins found in fish, chicken, and vegetables. Stock up on whole grains of all sorts and use them in your cooking along with high fiber carbs and unsaturated fats.
Alter your eating habits one at a time; soon you will notice the benefits of the changes in your health and overall self-confidence.
Monounsaturated fatty acids. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these fatty acids may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.