"To eat is a necessity, but to eat intelligently is an art"
“Clean eating” is a trend that is suddenly everywhere, but what does “clean eating” really mean? The term means to eat the best and healthiest options in each of the food groups, embracing foods such as vegetables, fruits, whole grains, and healthy proteins. This includes staying away from junk foods and processed foods. When you are eating clean, you try to give your body the best fuel that is out there, which are foods that will keep you healthy and at a healthy weight. Clean eating is not necessarily about weight loss, but it focuses on general health.
Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against a lot of diseases.
Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:
Reduce obesity and maintain a healthy weight
Lower your cholesterol
Lower your blood pressure.
Suggestions to get the best out of your fruit and vegetables include:
Eat raw vegetables and fruits if possible.
Try fruit or vegetables pureed into smoothies.
Use a sharp knife to cut fresh fruits to avoid bruising.
Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves.
Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.
Do not overcook, to reduce nutrient loss.
Serve meals with vegetable pestos, salsas, chutneys and vinegars in place of sour cream, butter and creamy sauces.
Here are some tips to get you started on clean eating:
Try fresh fruits and vegetables instead of salty and sugary packaged foods to eat as snacks.
Instead of buying blueberry yogurt with added sweeteners and less than 5% real blueberries, buy unsweetened yogurt and add your own fresh fruit.
Try to buy meat from a farmer’s market in your area or at a grocery store, look for grass-fed meat and dairy products without hormones or antibiotics.
Instead of margarine, try substituting it with grass fed butter or avocados to have with your whole grains or veggies.
When you’re screaming for ice cream, save calories and fat by drinking a fruit and low-fat yogurt smoothie instead.
If you love to savor the crunch, skip the full-fat chips and try more satisfying crunchy snacks such as pretzel chips, nuts, or whole-grain tortilla chips.