Clean Eating is basically eating whole, natural foods and avoiding anything processed or refined. It is not a diet, it’s a lifestyle. I’m no expert, but for me, whole, natural foods fall into the five basic categories of fruits, vegetables, lean proteins, whole grains, and low fat dairy. Other important components are drinking lots of water, eating 5-6 small meals a day, and not skipping breakfast. The point is to keep your body fueled with healthy, nutritious foods throughout the day and to stay well hydrated. By eating small regular meals, you will never get to the point where you are starving and you overindulge in whatever is the fastest and easiest thing you can grab (i.e. skipping breakfast and finally going through the Burger King drive thru at 11:30 for a burger, soda, and large fries... not that I've ever done this or anything... I've just heard rumors that this could happen... you know, from people...)
Here are the guidelines in a nutshell:
- Eat whole, natural foods as close to their original form as possible (fruits, veggies, lean proteins, whole grains, low-fat dairy)
- Avoid anything refined (ex: white sugar), processed (ex: white flour), or man-made
- Always eat breakfast
- Eat 5-6 small meals throughout the day
- Stay well hydrated
- Plan ahead to pack healthy snacks and meals when you are on the go
Now that you know the general guidelines for eating better it’s time to put it into practice. Run to your pantry right now and throw out everything that’s not healthy, ban sugar from your house, and create an elaborate meal plan focused only on natural foods! Go, go, go!!!!..... Did you do it? If you did, then good for you. I admire your dedication and commitment. However, for the other 99.99% of us maybe a more gradual approach would work better :)
- Define what Healthy Eating means to your family. Read over the guidelines and decide what your “strictness” is with each. When I was first getting started I would think, “Could I have eaten this if I lived 1000 years ago?” If I couldn’t have picked, grown, hunted, gathered, or caught it then, I wouldn’t eat it now.
- Switch to whole grains.
- Eliminate refined sugar and artificial sweeteners.
- Eat more fresh fruits and vegetables.
- Stock your pantry with natural foods.
- Make a menu plan for the following week.
- Make a shopping list and do most of your shopping on the perimeter of the store (produce, meat, dairy) and less in the aisles where most of the processed foods are kept.
- Start reading labels on the things you buy. One easy trick is to not buy anything that has more than 3-6 ingredients and all of those ingredients listed should be things that a) you recognize and b) you could have in your own pantry at home.
- Plan ahead to pack healthy snacks and meals when you are on the go
- Eat more frequently.
- Drink more water.
- Start cooking.
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