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from Health and Whatnot by Marcus M. McGrew

Copyright © 2019–2021 Marcus Montell McGrew

Safe food Clean food

Clean eating focuses on consuming whole foods that are minimally processed and as close to their natural form as possible.

Adopting a clean eating plan can be a simple and effective way to lose weight and boost your overall health.

Additionally, eating clean means relying less on processed, store-bought items and preparing more meals at home, which could save you money.

Here are 24 clean eating tips that can help you be healthier and more energized.

1. Cut out Added Sugar

Eating too much added sugar has been linked to a wide array of health issues ranging from obesity to heart disease (1).

When transitioning over to a cleaner eating pattern, foods and beverages with added sugar should automatically be phased out.

When cleaning up your diet, using healthy substitutes for your favorite sweet treats can satisfy cravings and keep you on track.

For example, swap your nightly bowl of ice cream for a clean treat like Greek yogurt topped with berries, unsweetened coconut and cinnamon.

2. Bring out Your Inner Chef

Many people depend on fast food and other quick, unhealthy foods to get them through busy days.

However, making a habit of buying meals and snacks on the run can lead to unhealthy choices and behaviors.

Although it’s not practical for everyone to cook all meals at home, preparing fresh, healthy food for yourself should be a priority whenever possible.

When eating clean, knowing what’s in your food is important and cooking for yourself is the easiest way to control what goes in and what stays out of your body.

3. Shop the Perimeter

Shopping the perimeter of the grocery store is one of the most popular pieces of nutrition advice.

This is because the perimeter of the grocery store usually contains fresh produce and healthy protein sources like eggs, yogurt and poultry.

Although the interior aisles of the grocery store do contain healthy items like canned beans and nuts, they also tend to be where most of the unhealthy items like chips, candy and soda are located.

Making it a priority to fill your cart with foods from the perimeter, including vegetables, fruits and proteins, before moving on to the interior of the store can help you stay on track and avoid tempting treats.

4. Support Your Local Farmers

Clean eating revolves around knowing your food and where it comes from.

There is no better way to honor this principle than to form a relationship with local farmers who grow or raise the food that you eat.

Purchasing food directly from small farms means that you can be informed about the methods used to grow produce and raise animals for meat, poultry, eggs and dairy.

Supporting local farms means building a connection with your food while supporting your local economy.

Plus, buying food directly from local farms means that you are guaranteed to enjoy the freshest in-season food available.

5. Stop Eating “Diet” Foods

When trying to lose weight, many people reach for “diet” foods like low-fat dressings, diet soda, meal replacement bars and weight-loss drinks.

These foods can be loaded with artificial sweeteners, preservatives and added sugar.

For example, low-fat yogurts can contain as much as 23 grams (6 teaspoons) of sugar in a half-cup serving (2).

When following a clean eating program, choose whole, non-diet foods like unsweetened, full-fat yogurt and natural peanut butter with no added sugar.

6. Go for the Green

Leafy green vegetables like spinach, kale and arugula are easy and nutritious ingredients that can be added to almost any meal.

Adding a mixed green salad to your meal, incorporating sautéed spinach into an omelet or tossing fresh kale into your favorite smoothie are easy ways to eat more healthy produce.

Greens — especially dark, leafy greens like kale — are packed with vitamins, minerals and antioxidants that help your body thrive.

Try experimenting with different types of greens to narrow down your favorites.

7. Ditch Refined Carbs

Filling up on white rice, bread and pasta won’t do you any favors when it comes to health.

This is because these foods lack the vitamins, minerals, fat, protein and fiber that your body needs to function.

Plus, a high intake of refined c...






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