Basic Principles of Clean Eating

Have you ever wondered what eating “clean” means?  It is a concept that stresses healthy, whole, unprocessed foods.  The approach to eating clean eating maximizes your energy and optimizes your health, making it more than just a diet. It’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.

“Clean Eating” dates back to the natural health food movement of the 1960s and eventually it landed in gyms, where it gained momentum among body builders and fitness models. More recently, it has become part of mainstream America, rejuvenating and inspiring a new generation of healthy eaters.

Over the years, the clean eating concept has become more refined and developed.  Here are a few of the core principles:

  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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

 

Adapted from:  http://www.cookinglight.com

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s