With some adjustments to your diet, you can improve your overall health and shed some extra kilos (if that’s what you want to do).
Clean eating may sounds daunting and troublesome, but is actually manageable and easy to do. While this is diet trend has caught on, many people may still not know what “clean eating” is exactly, or how to start cleaning up their diet.
What is clean eating?
Simply put, clean eating is consuming more healthy options in each food group and less of the unhealthy ones. More specifically, it means choosing whole foods such as fruits, vegetables, whole grains and healthy fats, and cutting down (not eliminating!) on processed foods such as refined grains, preservatives and unhealthy fats.
It helps to find a clean-eating plan that works for you. Your body will thank you for making the effort to cut back on processed foods and replacing them with healthier options.
Many clean-eating diet plans tend to eliminate entire food groups such as dairy, carbs and more. But this can backfire badly — not only do they take away the enjoyment of eating, they can also deprive your body of essential nutrients.
Here are some clean eating tips to get you started:
1. Consult the Food Pyramid
The Food Pyramid is like your grocery list — vegetables, fruits, proteins, carbohydrates and healthy oils should make the list every week, along with a little dairy if desired. It is a visual representation of how many servings of what foods to eat in a day. The base, which constitutes the largest portion, are foods that should be eaten more. The peak, which is narrower, are foods that can be indulged on, but in limited quantities.
The Food Pyramid makes clean eating much simpler* — eat more of what is at the bottom, and less of what is at the top. Fruits and vegetables dominate the bottom layers, and fats, oils and sugar are found at the top. So the first clean eating tip is to remember to consult the food pyramid to see if you are consuming the recommended things.
*Note: Different iterations of the Food Pyramid order different classes of food differently. Consult your doctor to learn what types of food you should eat more and which kinds to cut down.
2. Load up on fresh fruits and vegetables
The base of the pyramid is fruits and vegetables. Besides being a great source of vitamins, fibres, antioxidants and much more, fruits and vegetables are an integral part of a diet. They are low in calories and packed with nutrients.
Frozen fruits and vegetables are, in fact, just as nutritious as fresh produce. However, (another clean eating tip!) beware of certain foods that are disguised as being healthy. Fruit juices, which are often marketed as healthy, often contain high amounts of sugar. Many juices also lack the much-needed fibres that fruits provide. Dried fruits should also be eaten in moderation, as their nutrients are concentrated into a smaller package. This makes it easier to accidentally over-consume on fructose, too.
Try to aim for at least two servings of fruits, and two servings of vegetables each day. That can mean two medium apples, two cups of leafy greens or one full cup of broccoli. Of course, nothing is holding you back from consuming more fruits and vegetables.
3. Choose complex carbohydrates
Next, we have our carbohydrates. Carbs are our main source of energy, and it powers us to walk, run and even breathe. Carbs are an important part of any diet. The problem comes when one consumes too much of unhealthy carbs.
Instead, a clean eating tip is to opt for healthier options like wholegrains over refined grains. That means brown rice over white rice, or wholemeal bread over white bread. Wholegrains are minimally processed and are more nutritious than refined ones.
Basically, choose complex carbohydrates over simple carbohydrates. Why? Because the body uses more energy to break down complex carbs. The more complex the carb, the better — we’re talking non-instant oatmeal, barley, beans and also wholegrains. Simple carbs are higher in sugar and should be eaten in moderation.
4. Reduce meat intake
Next, we have our proteins — they come from meat, fish, eggs, beans and even tofu. Proteins is necessary for growth and development, and they help make us stronger.
While most meats contain protein, they are not created equal. Lean meats such as chicken and fish provide more protein per calorie than fatty meats like beef brisket and T-bone steak. Opting for lean meats means you can get your protein without potentially clogging up your arteries.
The way your protein is prepared matters too. More often than not, choose grilled fish, steamed chicken or pan-fried tofu, over fried chicken, greasy steaks and processed meats. Processed meats, while convenient and cheaper, are full of additives and preservatives.
Another reason to reduce your meat intake: The industry (meat and fish production) has been a major contributor to environmental problems, which isn’t healthy for the planet.
5. Consider plant-based proteins
As mentioned, not all protein comes from meats and fish. Beans, nuts and legumes are also rich sources of protein. Beans come in many forms, too — soybeans and its tofu, black beans, kidney beans… the list goes on. Going meatless doesn’t mean sacrificing protein — you can get your fair share of it from these alternative sources.
If you can’t completely give up meat, you may consider plant-based meats. These innovative, ground-breaking foods tastes and feels just like meat, but actually aren’t. These “meats” are made from beans, mycoproteins, legumes and other healthier, plant-based choices. Iron is added to these foods to give you the satisfaction you get when eating meat. However, be sure to check the food labels when buying plant-based meats. Sometimes, artificial “plant-based” meats may be jam-packed with all sorts of chemicals. Tip: If it looks a bit too questionable? Go with your gut and opt for natural plant protein instead.
6. Hold back on dairy products
While milk, yoghurt and cheese are excellent sources of calcium and nutrients, they may contain undesirable amounts of unhealthy saturated fat. For older children and adults, eating too much fat can contribute to excess energy intakes, which can lead to gaining excess weight. A diet high in saturated fat can also lead to raised levels of cholesterol in the blood.
If possible, always choose low-fat options, and enjoy cheese in small amounts. Switch out sugar-loaded yoghurts with Greek yoghurt, and cow’s milk with plant-based milk if you can. Other recommendations: Go for lower-fat spreads, and to cut down on the amount of cream in your diet.
7. Watch the fats and oils
Oils and fats are an important part of a healthy diet. However, it is the unhealthy, saturated fats that are the leading cause for heart diseases. Saturated fats raise cholesterol levels, and are found in butter, lard, fatty meats and palm oil. Highly processed foods are also a source of these unhealthy fats — they include hot dogs, french fries, donuts and other snack foods.
What to do? First, reduce the amount of fats and oils you consume. You can still reward yourself to a Krispy Kreme or a side of fries, but not all the time. Secondly, opt for unsaturated fats. These can be found in some nuts, avocados and non-hydrogenated margarine. Lastly, instead of regular cooking oil, try olive oil, canola oil or peanut oil. These have unsaturated fats.
8. Cut down on sugar
Sugar is another component to watch as you eat clean. Watch your bubble tea, frappuccino, sodas and fruit juice intake. These beverages are high in sugar, and can cause your body to produce high amounts of insulin as your blood sugar rises. Cakes, ice cream and even white rice are also sources of sugar.
You can continue to have all these thing in your diet. Just every so often; not every day. Moderation is key, and try to choose the healthier alternatives.
9. Eat the rainbow!
Not literally, obviously (though that might be cool!). Eating the rainbow just means to regularly consume fruit and veggies, from reds like papaya and peppers, greens like kiwi and chye sim, and purples like grapes and brinjal.
At the end of the day, eating clean and healthy doesn’t mean eating boring and bland “rabbit food”. There’s a wide variety of healthy, tasty food to choose from. Just think how much more interesting it will be to try wild rice, black glutinous rice, brown rice bee hoon, whole-wheat pasta, soba, thosai, chapatti and the list goes on!
10. Watch your calories (but don’t go crazy)
Calorie deficit is the key to weight loss. This means to consume less calories than your recommended daily intake (RDI). For men, the RDI is around 2,500 kilocalories, and the number is around 2,000 kilocalories for women. Of course, this number varies with age, physical activity and genes. There are many apps and platforms online that help you with tracking calories. Most food products also print nutritional labels which inform you of calorie content as well as the ingredients used.
With that said, getting too obsessed over calorie-counting is counterproductive and isn’t the best for mental wellness. We say: Do what feels right in moderation. Excessive restrictions do more harm than good. It’s okay to indulge a little every now and then. After all, you’re only human!
Clean eating is a marathon, not a sprint
To sum it all up, clean eating is all about doing what is sustainable: Choosing healthier alternatives and holding back on the not-so-healthy foods. Continue eating more fruits and vegetables, go for wholegrains over refined grains for carbs and vary your sources of protein. Consume dairy products sparingly, and reward yourselves with some sugar and fats only from time to time. Remember these clean eating tips, and you’ll be well on your way to feeling better about yourself!
*Please consult your doctor for specific advice pertaining to nutrition, diet, and weight loss. Individuals are all built differently and it is important to understand yourself well before you start clean eating and losing weight.
Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.
Originally by Joyce Chua, August 2019 / Last Updated + Additional Reporting by Derrick Tan
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