"To eat is a a necessity, but to eat intelligently is an art."
- La Rochefoucauld
Like so many healthy buzzwords of today, 'clean eating' sounds like a good idea. The concept of 'eating clean' seems simple and appealing. 'Clean' sounds good; that's an adjective you want associated with the food you put into your body, right? But defining a food as 'clean', experts warn, suggests that other foods must therefore be 'dirty' and that kind of thinking can be harmful, especially for those with a history of disordered eating.
Clean Eating
Clean eating is 'trendy' and it's a great concept, but possibly we shouldn't get too carried away.
So what really is clean eating? Though there is no one set definition for 'clean eating', it’s most commonly used to refer to a diet of whole and minimally processed foods. “The phrase 'clean eating' technically embodies the idea of eating whole real food as nature intended,” said Ashley M. Lytwyn, R.D.N.
Cooking foods at home vs. eating out and using fresh, local ingredients are also often part of the clean eating mix. Overall clean eating is meant to cause more awareness to what we're putting in our bodies.
Packaging & Processing
We all understand that eating whole, unprocessed foods without packaging or labels is a healthy way to eat. But there are also many healthy, wholesome and even 'clean' foods that do come in packages. For instance, frozen loose pack veggies and fruits, canned tuna, salmon and beans, brown rice or whole grain pasta are some great examples.
Also just because something is processed doesn’t mean it’s inherently bad. There are processed foods that some would even consider 'clean'. Foods like cheese and milk, which are both great sources of calcium and protein, are always processed, and even if you were to cook a carrot, that’s a ‘process’ that we’re putting it through. It’s minimal, but it’s still a process and it's still healthy.
Other healthy 'processed' foods are 'processed' to add nutrients to the food rather than removing them. A great example is Herbalife's Formula 1 Healthy Meal Shake. It is specifically 'processed' to achieve a nutrient dense food composed of over 21 essential vitamins and minerals along with healthy protein and fiber.
Mindful Eating
Something to consider as we look at the foods we are eating is to combine the 'clean eating' concept with 'mindful eating'. If we are stopping at a convenience store or fast food restaurant to get something to eat, it might be a good idea to stop and ask why. Is our life too rushed and hurried to take the time to pack a healthy lunch or shop for healthy foods? We might even already be eating many of the whole, fresh, healthy foods but just need to do a bit of 'decluttering'.
Simple Food 'Decluttering'
Reading Food Labels - Shorter is better! Shorter ingredient lists usually mean fewer unwanted additives and more wholesome products. Check labels for added fats, salt and sugar, and do your best to choose items that have minimal amounts added. For example, choose plain yogurt rather than pre-sweetened or look for whole grain breads or cereals with little to no added sugar.
Eat Fruits & Veggies vs. Refined Starches - This is one of the best things you can do to improve the overall quality of your diet. In place of ice cream try a delicious bowl of berries over plain yogurt, have a salad with your sandwich instead of fries, or try snacking on baby carrots and hummus instead of chips.
Be Mindful of Your Beverages - When it comes to added calories, beverages are – for many people – their undoing. Sugary sodas, fruit juices, alcoholic beverages and fancy coffee can add hundreds of calories a day. Plain tea is a great alternative because it can be drunk hot or cold, it has no calories, and has naturally-occurring compounds that may offer some health benefits, too. Water with a slice of lemon or lime is also a great alternative to sugary beverages.
Declutter the Fridge, Freezer & Pantry - Fill your pantry with high-fiber whole grains instead of the refined stuff. Stock up on beans and canned tomatoes instead of prepared spaghetti sauces or soups that are high in salt. Stock your refrigerator and freezer with plain fruits and veggies, rather than those with sugary syrups or salty, fatty sauces. And keep some canned tuna or salmon on hand in the pantry, or frozen fish filets or chicken breasts in the freezer for quick, healthy (clean!) meals.
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