In the healthcare industry, clean eating is a new buzzword. Clean eating is a lifestyle that promotes good health for both your body and mind. Let’s take a look at 11 easy steps to a healthier lifestyle.
Increase your intake of fruits and vegetables
Fibre is a good thing for your health. Fruits and vegetables can help reduce your risk of developing certain diseases. They also provide good nutrition and fight inflammation.
Make colourful salads that include at least three vegetables to ensure you have a wide variety of fruits and vegetables. Fruits can be eaten as snacks.
Reduce processed foods in your diet
You are not doing any good by eating processed foods. They are linked to an increased risk of inflammation and heart disease.
It is not easy to eliminate processed foods, but it is possible to reduce your intake. You can think of tinned veggies, cheese, breakfast cereals and cakes, biscuits, muffins, savoury snacks, and microwave meals.
You don’t have to stop eating carbs. Carbohydrates provide the body’s primary source of energy. They are the primary energy source for all major organs, including the heart, brain, and kidneys.
Healthy carbs are important. These carbohydrates have longer molecules, which take longer for the body to process. These carbohydrates release glucose steadily rather than peaking in blood sugar levels.
Good carb sources include tubers, vegetables, fruits, nuts, seeds, legumes and whole grains.
Check the labels
You can eliminate a lot of unhealthy foods by shopping mindfully. Check the ingredients list for preservatives, unhealthy oils, and added sugars. If it does, return it to the shelf.
Get More Fish
Fish can be a healthy part of your diet if you make it a regular part of your meals at least once a week. Fish is high in Vitamin B2 and omega-3 fatty acids. It also contains healthy minerals like calcium and phosphorus. The American Heart Association recommends that fish should be consumed at least twice a week.
Pilchards, sardines and salmon are all good for the heart.
Reduce Sugars and Saturated fats
Saturated fats can be found in cream, pies, sausages and other fatty meats. Reduce your intake of saturated fats by choosing unsaturated fats. These fats are found in avocados and oily fish spreads.
Reduce your sugar intake. Sugar intake is a major risk factor for tooth decay and obesity. You can find added sugar in the pudding, sugary drinks and alcoholic drinks, and chocolates, cakes, and other breakfast cereals.
Eat Less Salt
The FDA estimates that the average American consumes almost 3,400 mg of sodium each day. This is mainly due to salt. The recommended sodium intake is below 2,300 mg.
Increase fibre intake
The FDA states that increasing fibre intake can regulate bowel movements and prevent constipation. It can also lower your risk of developing cardiovascular disease.
Based on a 2000 calorie diet, you should consume 28g of dietary fibre each day.
Substitute refined grains for whole grains
Whole grains are rich in nutrients such as fibres and proteins. They also contain trace minerals, vitamins, and antioxidants. Whole grain-rich diets can reduce your risk of developing type 2 diabetes, obesity, heart disease and other conditions.
Whole grains include every edible part of whole grain. You have many options:
- Whole rye, whole brown rice, triticale and buckwheat
- Whole rye, brown quinoa
- Whole oats
- Whole wheat flour
The Dietary Guidelines For Americans recommend eating three to five portions of whole grains per day. Whole grains should make up half of your total grain intake.
Water is not to be replaced.
All reactions that take place in your body are dependent on water. The body carries it as wastes, oxygen, or nutrients. It regulates the body’s temperature and cushions your joints.
Sugary drinks and energy drinks should not be used to substitute for water. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men drink at least 15.5 cups of 3.7 litres of drinking water per day. In comparison, women should consume 11.5 cups of water or 2.7 litres.
Drink Alcohol Moderately
According to the Dietary Guidelines for Americans, men should limit their intake of alcohol to two drinks per day. However, it is recommended that women only consume one drink per day.
Moderate alcohol intake has its benefits. However, it is important to weigh the pros and cons of alcohol consumption to maintain a healthy diet.