What is Clean Eating?
What does clean eating really mean??
The phrase “clean eating” has been rising in popularity these days. It’s such a vague phrase, so what does it really mean?
Let's talk first about what it is NOT......It is not a defined diet– there are many ways to interpret “clean eating”. Clean eating is not necessarily a diet for weight loss, although it can have those effects. Clean eating is not about your food being dirty. It’s about avoiding the processed foods with a million ingredients.
Here’s my short and sweet definition:
Clean eating: eating the healthiest options in the food groups, like fresh vegetables, fruit, dairy, whole grains and lean proteins, and avoiding processed junk food and fast food.
So basically, clean eating is healthy, fresh, well-rounded meals. This is definitely a trend I can get behind! You don’t have to be a vegetarian to eat clean, and you don’t have to cook fancy meals or go on a cleanse. The easiest way to eat clean is to shop the perimeter of your grocery store.
Below are some tips for shopping each section.
Fresh Fruit & Veggies:
Anything in this section is basically a free-for-all. Load up on anything and everything that you like. Kale, spinach, sweet potatoes, oranges and berries are delicious, nutrition-packed options.
Deli:
Here’s where label reading will come into play. Look for meats that are nitrate-free, and lower in sodium. Buy straight from the deli rather than purchasing the pre-packaged deli meats. Try to buy cheeses with less than 150mg of sodium per serving.
Meat/Poultry/Seafood:
Aim for grass-fed and pasture raised meats. Those without these labels were probably raised in filthy environments. It’s more expensive, but cutting down on your meat consumption can help the environment and your waistline.
Dairy/Eggs:
Choose cage-free eggs and low-fat dairy products like milk, low-sodium cottage cheese, and light sour cream. *I like Egglands Best for eggs.
Frozen Fruit & Veggies: Make sure you’re choosing those without added sodium or sauces.
Fresh Breads:
Check the labels and try to find those with less than 150mg of sodium per serving. Look for whole grain bread.
Center Aisles:
Go in for the toilet paper and then GET OUT! Just kidding… you can stay in the middle for a little longer, for items such as low-sodium canned beans, canned tomatoes, plain pasta and rice, nuts and seeds, nut butters, high fiber/protein cereal, and of course any cleaning or household products you may need.
So how can you start eating clean?
First, reading labels is KEY!! Check out the ingredient lists for everything with a label. Look at sodium, sugar, and how many ingredients the product has. Does it have a long list of ingredients with unrecognizable names?
If foods have more than FIVE items on their ingredient list, they’re probably not clean
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Second, PLAN! I cannot stress how important meal planning is to a healthy diet. It will make such a huge difference. If you don’t know what you’re eating for dinner, and it’s already 4:00pm, what are you more likely to do? Scramble together a meal at home, or just pick up food on the way home?
Do you eat clean? What are some of your favorite clean eating recipes?
Please feel free to leave comments and let’s help each other!
Most of all,
please remember the 80/20 Rule!!
What is the 80/20 Rule you ask?? The 80/20 principle is no diet — it's a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that does not exist with fad diets. The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don't be concerned about the math, but it's simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those meals could be up for grabs as a cheat meal. The point is build a lifestyle change that you can stick to and live with for the long haul!!
Because think about it.... You can't be 100% ALL of the time, but you can be 80% ALL of the time!! Right??
Would you like to learn more about Shakeology?? (Shakeology is the healthiest meal of the day and is the ultimate in CLEAN EATING!!)
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