3 Tips for Clean Eating

Eat more plant-based meals: a vegetarian diet requires significantly less water and energy than a meat-heavy diet. Eating a fiber-rich, plant based diet promotes healthy cholesterol levels, and may add years to your life.  Make the meat you choose organic/grass-fed, eat it less often and for seafood, choose sustainably caught. The Monterey Bay Aquarium’s Seafood Watch website section makes it simple.

Clean eating is not an ‘all or nothing’ concept. You can take steps to move your diet in that direction without sacrificing everything. Any of the following practices will improve the quality of your diet and, in turn, your health.

• Limit processed foods ~ One way to do this is to concentrate on the perimeter of the grocery store when you shop. That’s where you’ll find fresh produce, lean meats, eggs and other minimally processed foods. Of course the middle aisles do offer clean processed foods, such as oils, nuts, canned tomatoes, spices and whole grains, such as oatmeal and quinoa. Minimally processed foods, such as plain yogurt, can be a part of a healthy diet whereas many frozen meals may not fit into a clean eating plan.

• Cut down on added sugars ~ reading labels and ingredient lists can be helpful in limiting added sugars. Ingredients are listed by weight, with the most prominent first. The American Heart Association recommends keeping added sugars at 25 grams/day or less, which is about 6 teaspoons per day for women and 36 grams/day, or 9 teaspoons for men. Even 50 grams/day would be an improvement over the average adult’s intake of 70 grams sugar/day, or over 17 teaspoons per day. Limit condiments, such as ketchup and BBQ sauce, choose unsweetened beverages, limit desserts. Choose foods with natural sugars for your sweet carvings, such as fruit.

• Eat more whole grains, fruits and vegetables ~ experiment with a variety of whole grains that take you beyond whole wheat pasta and oatmeal. Buy fresh fruits and veggies or minimally processed frozen (without sugar or sauces) produce. To control costs, shop smart. Go for sales and shop in-season when buying fresh produce. If possible, shop at produce markets and/or farmer’s markets where prices on certain items may be lower.

What is Clean Eating?

Eating clean or ‘clean eating’ refers to a popular diet trend characterized by a few key features. Some of these features include eating locally (and supporting sustainable practices), minimizing processed foods, nourishing yourself on whole foods, such as whole grains, fruits and veggies regularly throughout the day. Clean eating also recommends limiting unnecessary extras, such as alcohol, added sugars and sodium. Clean eating is not an ‘all or nothing’ concept. Small changes add up over time and can make a difference in your environment and your health.

One of the key characteristics of clean eating is minimizing processed foods. What is a processed food? A processed food is a food item that has been modified through mechanical or chemical operations to change it. According to the USDA, this includes, but is not limited to milling, chopping, heating, drying, canning…etc. Clean processed foods do exist such as whole grain pasta, whole oats and plain yogurt. However, many processed foods contain sugars and other additives (natural and man made). Part of the recommendation for limiting packaged foods is because of BPA, a chemical found in cans, as well as chemicals in plastic. Explore your grocery store for ‘cleaner’ versions of many packaged and bottled foods, such as condiments.

Clean eating is a trend geared towards minimizing food waste, promoting local foods and sustainable farms and minimizing the ‘junk’ in the American diet. It is not just a diet trend but a food movement.

Tips to avoid late-night snacking

An important weight management tip is to eat when you we feel true, physiological hunger. Eating when not truly hungry can lead to excess calories and weight gain. Excessive snacking before bedtime and/or late at night, in particular, can become a bad habit. It can be a ‘go to’ behavior to distract us when we are experiencing uncomfortable or unpleasant feelings, such as frustration, anger, fear and boredom. Even excess stress and exhaustion can play a role in night-time eating. Here are some tips to limit mindless eating at night:

Eat well during the day: Aim to consume regular, well balanced meals with a wide variety of foods. Take time to plan your meals and snacks. Listen to your body and stay fueled throughout the day, according to your hunger levels.

Include fiber-rich foods: Few Americans eat enough of fiber-rich foods. Fiber, found in plant foods, promotes digestive and heart health and keeps you feeling fuller longer. Whole grains, fruits and veggies, nuts, seeds and legumes are fiber-rich. The more fiber you eat, the more important it is to drink plenty of water.

Don’t skimp on protein and overdo processed carbs: Noshing on processed carbs all day, such as crackers, white bread, granola bars, sugary cereals, sweets, pastries, and chips, for example, doesn’t provide your body with what it needs for optimum performance. Stick with healthier carb choices, such as fruit, nuts, seeds and whole grains. Pair these foods with a source of protein, such as a hard-boiled egg, Greek yogurt, nut butter, cottage cheese, hummus, tuna, etc.

Think twice before taking a bite: what are you really feeling? Is it true hunger or are you anxious, bored, frustrated or tired? What other activities and behaviors would satisfy you? Consider calling a friend to chat, playing a game, going for a walk, taking a relaxing shower or bath, reading, etc.

Go to bed earlier: if you are eating out of boredom or as a compliment to late-night television, consider an earlier bedtime. Sleep is important for weight control. Inadequate sleep can interfere with efficient carbohydrate metabolism, increase fat storage and hunger.

If you are truly hungry, eat a healthy balanced snack, such as yogurt with fruit, oatmeal with raisins and nuts, 1/2 small turkey sandwich on whole wheat bread or a slice of whole wheat toast spread with peanut butter or low-fat ricotta cheese and a dab of honey or jam. Keep your portions small and avoid distractions while eating.