How to Eat Clean and Healthy Tip #15 with A Healthy Life For Me.
Last week I shared with you why I eat clean and a little bit about what eating clean means. So, for my 52 Weeks for Health and Fitness Success #15 I thought I would share with you some tips on How to Eat Clean and Healthy.
First and foremost, you need to up the amount of fiber to your diet. Vegetables, Fruits, Oats, Beans and Nuts. How much fiber do you need? Women need 25 grams per day and men should get 38 grams per day, according to an Institute of Medicine formula based on getting 14 grams of fiber for every 1,000 calories. The average American only eats between 12-15 grams of fiber a day, which is half of what you need.
Anything that is packaged read the nutrition and ingredient labels. If the ingredients list contains words you can’t pronounce, has trans fats or is high in sugar pass on the item. This doesn’t mean go for low-fat/sugar-free products, these products have usually been manipulated to an extent that they are no longer in a natural clean food source and can cause gastrological problems
Make the bulk of your grocery purchases fresh and whole natural foods. Fresh produce, whole grains (quinoa, lentils for example), and organic/wild-caught meats/fish should be your go to choices.
Health Benefits of Clean Eating
Above all else, the reason people get into clean eating is because they want to improve their health. By avoiding chemicals, preservatives, and refined sugars, you’re cutting down on the likelihood of developing serious health conditions, like cancer.
If you’re used to a diet full of preservatives and added chemicals, you will feel an amazing change in the way you feel. It’s amazing how slight differences in the physiology of our body can affect how you feel day to day, while you exercise, how you sleep and your overall appearance. Other associated health benefits include:
- Immune boost
- Energy boost
- Improved cholesterol levels
- Blood sugar balance
- Better sleep and mood
- General increase in health
If you decided to make the change to eating clean, you need to know what to buy at the grocery store.
Start in the produce section.
A great key to buying the cleanest healthiest vegetables and fruits is to shop with your eyes.
The most vibrant vegetables and fruits offer the highest nutritional benefits.
- Purple- Cauliflower, Eggplant, Cabbage
- Red- Tomatoes, Red Peppers, Apples
- Orange- Peppers, carrots, oranges
- Green – Spinach, Broccoli, Brussels Sprouts, Avocado, Kale, Green Beans
- Yellow- Squash, Banana, Apples, Peaches
- White- Cauliflower, Mushrooms, Onions, Garlic
Try to buy Atlantic Salmon, White Fish, Organic Chickens and limit your red meat to once a week. Try sautéing, searing or baking your veggies and proteins with coconut oil or olive oil instead of butter.
A few switches and adds that you may want to make to your diet is trying Quinoa and Lentils in place of Pasta and Rice. Add Almonds, Chia Seeds and Pumpkin Seeds, all which offer great sources of fiber, health benefits and are on the Superfood list. Keep your toppings and dressing of salads and vegetables to oil and vinegar, and vinaigrettes.
*Trick: While eating your salads instead of dumping your dressing on the salad, dip the tines of your fork into the dressing before you spear your greens, this limits the amount of dressing you consume, but allows you to have the flavor in each bite.
I have also switched out dairy milk over to nut based milk, preferring Almond Coconut Milk. Our bodies have to work extra hard to digest dairy products so try to limit the amount you consume, cutting back on the work your body has to do.
Start off with small change in how you eat and increase the modifications to your diet slowly this will help you find life long success. Eating clean now for who you will be in the future, when you need the most.
If you have any questions on How I Eat Clean and Healthy, don’t hesitate to ask. If you have any tips on How you Eat Clean and Healthy, please share them.