The main concept of "Clean Eating" is to eat whole foods from the earth. It is not a "diet" rather a lifestyle approach to eating and choosing organic as much as possible.According to an article from Cooking Light titled the Seven Principles of Clean Eating we should shoot for the following when living a clean eating lifestyle.
1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.
2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.
3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.
4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.
5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.
6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water. Note that these items should be limited to 1 a day.
7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.
One of the easiest ways to know if what you are eating is clean is to turn it over and look at the label, if there is one. If there are more than 1 to 2 ingredients, it's not clean. You will want to stay away from high processed foods that contain filters, preservatives, colors and flavors.
This is by no means an all encompassing definition of clean eating but it is a great place to start.
If you want to learn more about Clean Eating and join one of my FREE 5 day Clean Eating groups follow my like page on facebook at: Healthy Life with 3 OR fill out the form below:
If you want to learn more about Clean Eating and join one of my FREE 5 day Clean Eating groups follow my like page on facebook at: Healthy Life with 3 OR fill out the form below:
