9 Ways to Eat Clean

Pick Whole Foods The basic idea to clean eating is to choose Foods close to the natural form as possible. Instead of boxed, bagged, or packaged foods--try fresh whole ones. Think whole turkey instead of frozen turkey meatballs; raw grapes instead of gummy snacks made with fruit juice. The Bonus: When you avoid highly processed foods like chips, cookies, and ready-to-eat meals, you skip loads of calories, sugar, salt and saturated fat. Eat More Whole Grains Refined carbohydrates, like white bread, pasta, and rice, lose their nutritional value during the manufacturing process. Trade them for whole wheat bread, pasta, or brown or white rice. Opt for other whole grains like oatmeal, popcorn, barley, or bulgur. The change will have a big impact as studies have shown a diet high in whole grains have a lower risk of heart disease, type 2 diabetes, and colon cancer. Load Up On Fruits and Veggies These natural foods are the two staples to clean eating. Some clean eaters say all your produce should be fresh. Others say you can have frozen or canned options as the next best thing since they have just as many nutrients. Read the label to make sure you're not getting extra sugar or salt. Choose whole fruits instead of juices, which have less fiber and more sugar. Aim get at least five to nine servings of fruits and vegetables a day. Watch Out for Salt and Added Sugar Clean foods are naturally low in salt and sugar, and adding goes against as natural as possible approach. Processed foods are major source you can slash the intake avoiding them. Read the food labels for added sweeteners and salts, even in food that looks healthy like yogurt and tomato sauce. Keep tabs on how much to add to foods and drinks. Flavor with spices and herbs instead. Skip Artificial Ingredients Artificial colors, sweeteners, preservatives, and other man-made ingredients have no place in a clean-eating diet. At the grocery store, read the food labels and avoid items with fake stuff. Sip Plenty of Water Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages like water and herbal teas. Water curbs hunger and makes you feel fuller, fends off fatigue and gives more energy. Try infusing water with a slice of citrus or sprig of mint. Rethink Alcohol and Caffeine Some clean eaters cut alcohol and caffeine completely in order to drink lots of water. Others say it is alright to have alcohol or caffeine in moderation. Clean eater or not, experts recommend no more than 400 milligrams of caffeine (that's 3 - 5 [8-ounce cups of coffee] a day), and one serving of alcohol for women and 2 for men. Also skip the sugary extras and opt for plain tea or coffee; and avoid the sweet mixer for alcohol. Decide if You'll Go Organic Organic farmers use natural pesticides and avoid man-made ones. Some people say organic produce is the best way to eat clean. It is up to you to decide how important it will be in your diet. Shop at local farmers markets to find out what kinds of pesticides vendors use. Another tip is to use pesticides that end up on the outsides of fruits and veggies, so choose non-organic foods with skins you don't eat like avocados, corn and onions. Be Smart About Meat and Dairy Meat, dairy and eggs bought at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely. Farmer's markets are good place to learn more about where meat and dairy come from. Seafood is labeled organic, so look for items low in mercury that use sustainable fishing. The cleanist approach to protein is to get the most from nuts, beans and legumes. Source www.webmd.com/diet/ss/sliedshow-how-to-eat-clean.