Rule #1. Eat whole, natural foods and try to eliminate or minimize the processed foods you eat.
Processed foods are anything in a box, can, bag, or package. It has little to no nutritional value for your body. You will not feel full from eating these types of foods because they are filled with empty calories that your body will just store as fat.They contain much more sugar, salt, and fat than we need, are packed with questionable additives and preservatives, and are usually filled with trans fats and high fructose corn syrup too-which can all lead to higher risks of developing chronic diseases.
Processed foods are anything in a box, can, bag, or package. It has little to no nutritional value for your body. You will not feel full from eating these types of foods because they are filled with empty calories that your body will just store as fat.They contain much more sugar, salt, and fat than we need, are packed with questionable additives and preservatives, and are usually filled with trans fats and high fructose corn syrup too-which can all lead to higher risks of developing chronic diseases.
Rule #2. Choose unrefined over refined foods.
Unrefined carbohydrates are full of fiber, vitamins, and minerals, which are necessary to give your body energy. Refined carbohydrates have undergone manufacturing processes and are the worst form of carbs you can get because after they have gone through the refining process, many of the nutrients have been depleted. They also can contain dangerous chemicals that can spike blood sugar levels and lead to other health problems. It may not always be possible, but try to eat more whole grains like brown rice and quinoa. Beans and legumes are also important to try to incorporate into your diet as well.
Unrefined carbohydrates are full of fiber, vitamins, and minerals, which are necessary to give your body energy. Refined carbohydrates have undergone manufacturing processes and are the worst form of carbs you can get because after they have gone through the refining process, many of the nutrients have been depleted. They also can contain dangerous chemicals that can spike blood sugar levels and lead to other health problems. It may not always be possible, but try to eat more whole grains like brown rice and quinoa. Beans and legumes are also important to try to incorporate into your diet as well.
Rule #3. Include some protein, carbohydrates and fat at every meal.
It is important to make sure you are getting a balance of proteins, fats, and carbs at every meal. A lot of us have diets that lack in protein, but it is so important to include because it is a component of every part of your body. Make sure that you are choosing healthy forms of each to include. Healthy fats are things like: nuts, seeds, avocado, and egg yolks. Healthy proteins include: egg whites, boneless, skinless chicken or turkey, fish, greek yogurt, and cottage cheese. Healthy carbs are fruits and vegetables, whole grains, and beans.
It is important to make sure you are getting a balance of proteins, fats, and carbs at every meal. A lot of us have diets that lack in protein, but it is so important to include because it is a component of every part of your body. Make sure that you are choosing healthy forms of each to include. Healthy fats are things like: nuts, seeds, avocado, and egg yolks. Healthy proteins include: egg whites, boneless, skinless chicken or turkey, fish, greek yogurt, and cottage cheese. Healthy carbs are fruits and vegetables, whole grains, and beans.
Rule #4. Watch out for fat, salt, and sugar.
Clean foods are usually naturally low in all of these ingredients, so once you cut out processed foods this rule becomes pretty easy.
Clean foods are usually naturally low in all of these ingredients, so once you cut out processed foods this rule becomes pretty easy.
Rule #5. Don’t drink your calories.
Not only are a lot of drinks out there filled with a ton of chemicals and sugars, but they can add a lot of extra calories a day without you even realizing it because they do nothing to fill you up. High calorie drinks like flavored coffees and soda can add an average of 400-500 calories a day! Make sure you are choosing water first and drink as much water as you can throughout the day.
I hope these rules help clarify what it means to eat clean! I know it is so hard to eat this way for every meal, every day, but if you start to make small changes and do your best to follow these rules you will notice a difference in how you feel!
Jen
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