Eating clean and healthy is something we all would like to do, although it can be hard. In order to eat clean, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results. The rule of thumb is the less processed your foods the nearer they are to their natural state the cleaner you eat.
You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, bread, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread or 1 cut of cereal.
These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccoli and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.
Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use in moderation when doing so.
Milk is recognised as the food of all baby mammals as we pass our developmental stages and enter adulthood its not really needed. Milk is your calcium rich friend. For adults, 3 cups are the ideal goal. For kids 2 – 8, 2 cups is where you
want to be. When choosing milk products or yogurt, you should go for organic, fat-free or low-fat. Those of you who don’t like milk or can’t have it should go for lactose-free products or other sources of calcium such as fortified foods and beverages.
Meat and beans
Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, try organic always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein as well, with more fish, beans, peas, and nuts.
You may find it easier to remove processed fats from your diet and stick to butter or natural oils, the more natural your food the easier to break down and digest.
‘Margarine V Butter’
In the Telegraph autumn 2015 Dr. Aseem Malhotra, London-based cardiologist, and adviser to the National Obesity Forum, argues the Harvard study is not a green light to swap butter for margarine. “I would choose butter over margarine any day of the week and I advise my patients to do the same.” He believes butter is neither good nor bad for our health (its effects are probably “neutral”, he says) but he has concerns about margarine: “I believe it’s potentially harmful.”
He points to growing concerns that not all polyunsaturated fats, including those found in some vegetable oils, margarine, and spreads, are good for the heart.
Dr. Malhotra urges consumers to stick with butter, avoid margarine and includes extra virgin olive oil (“it’s a medicine”) and a handful of nuts in their daily diet to reduce the risk of heart disease, stroke, dementia, and cancer.
By picking your foods wisely and watching what you eat, you’ll help control your lifestyle. Exercise is great as well, as it goes along perfect with a healthy eating lifestyle. No matter what your age may be, eating clean and healthy will help you keep your active lifestyle for years to come.
Eating Clean and remaining healthy, a hectic lifestyle occasionally forces us to eat on the go with fast food being the norm. The statistic has always stated that vegetarians live longer and have all round good health.
The vegetarian diet can be a very healthy style of eating, however, basic rules still apply, eating a variety of foods, balancing your portion and eat yes what we hate to hear in moderation. ‘I always feel like I being punished when they mention moderation in relation to food and alcohol’. What is a vegetarian, they are someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren’t willing to eat. For example, Lacto-Ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan, on the other hand, will avoid all food that has any trace of animal origin. Vegans, on the other hand, get their protein from nuts, seeds, and soy products. Because they don’t eat meat, vegetarians will often wonder how they’ll get enough protein.
Although you may not realize it, the average American actually consumes more protein than he actually needs, (according to statistics in Oct 2014) men eat an average of 100 grams of protein a day, which is almost twice the recommended daily intake for males. Women eat a bit less – about 70 grams of protein a day, or one and a half times the recommended intake for females
Healthy alternatives can be achieved if we gradually switch out meat for beans, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and much more. Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans, and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are high in protein, although they deliver more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you’ll get the same amount of protein as eating two ounces of meat!
Vegetarian dishes are at times tasteless to some of us meat eaters however what I sometimes do (being a lover of spicy food) when I want to eat clean is this:
Eat Clean recipe, please adapt to whatever your taste may be:
One can of butter beans
One can of kidney beans
One cup of red lentils (gives body)
One Cup of frozen peas
1 ½ tables spoons of Thai curry paste
1 can of coconut milk
Garlic to taste.
One medium size pot
Heat the pan with a little oil, add the garlic and paste stir for a minute or two
Add a little coconut milk to loosen the ingredients
Then add the rest of the coconut milk
Followed by the rest of the ingredients.
Cook on moderate heat for 25-30min until lentils are cooked.
Rice of your choice, Italian short brown rice is great if you can find it.
In February 2015 Telegraph columnist Alex Proud spoke of his battle of the bulge and wrote ‘I’m starting wonder if I’m naturally fat. If I max out the lettuce and up the walking to 60 miles a week, will I drop briefly to 220 before crawling slowly, sweatily back up to 235? Has my body learned its weight?
I actually think this matters hugely in the age of obesity. The stats are so depressing. We’re the most obese major nation in Europe (only Iceland and Malta are fatter); 67 percent of men and 57 percent of women are obese or overweight; 26 percent of boys and 29 percent of girls are overweight; six percent of the population is registered as diabetic and the NHS spends 10 percent of its budget on diabetes.
The consultancy McKinsey says that obesity costs the UK three per cent of GDP; more than war, terror, and armed violence. It’s terrifying: if we could only dump the fast food and the hours spent in front of the TV, we’d get a good year’s economic growth for nothing.’
Is Vegetarianism the way to eat clean, fight fat and be heathy? Well, to start nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk. For calcium, vegans can rely on orange juice or soy milk as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well. Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you’ll have many years of healthy eating ahead of you.