Health Jan. 04,
2021
You may be feeling a bit bogged down after overindulging during
the holidays, but the new year symbolizes a fresh start, including in the
kitchen. One way to begin a healthier diet is by clean eating — a focus on
eating wholesome foods, in their most natural state.
Clean eating simply means eating more directly from the earth,
while avoiding more processed foods. The idea of clean eating has grown in
popularity in recent years with more people seeking to nourish their bodies
with nutrient-dense foods that may deliver health benefits,
help with weight management and increase energy levels.
While clean eating may seem daunting in our fast-paced world
that prioritizes convenience, eating cleaner doesn’t have to be a huge lift.
Here are five tips to help you get started.
1. Eat more fruits and veggies
Fruits and vegetables are loaded with nutrients like
dietary fiber, potassium, folate, iron and a host of vitamins that may
help reduce the risk of
heart disease and stroke. Plus, they help keep you full longer,
which may help promote weight loss.
If you’re not a fan of certain fruits or veggies, trying them in
a new way – like roasting Brussels sprouts or putting spinach in your smoothie
– may change your mind. Aim for two cups of fruits and two-and-a-half cups of
vegetables each day to meet recommended dietary guidelines.
2. Choose plant-based options
Consider adding in protein to
your diet from plant sources like beans, lentils, peas, quinoa, barley or
buckwheat. This may help you get the needed carbohydrates, vitamins and
minerals for better health, while giving you a boost in fiber.
In addition, incorporating plant-based meats may help lower some cardiovascular risks when
compared to red meat.
If you’re looking to give plant-based meats a try, consider this recipe and tips to help
ensure you’re getting the nutrients you need.
3. Avoid or limit processed foods
When hunger strikes, it’s easy to grab a bag of snacks or treats
from the pantry for a quick fix. However, processed foods are often packed
with sodium, chemicals or
preservatives, which may lead to negative health effects
like weight gain,
inflammation and even heart disease.
Meal-prepping is
one way to help you stay ahead of your hunger to avoid reaching for processed
options. Consider making soups or stews in bulk and freezing for later. You can
also cut up fruits and veggies so they’re ready to grab and eat.
4. Watch out for added sugar
Added sugar is easy to find in things like candy and soda, but
it’s also hidden in foods that may not taste overly sweet, like salad dressings
and sauces. In fact, the average American consumes 270 calories – or about
17 teaspoons – of added sugar a day, without getting any essential
nutrients.
You can help reduce your intake by replacing desserts and cereal
with fruit or swapping sugary drinks for water. And keep an eye on those
labels. Added sugars go by many names like corn syrup, dextrose, lactose and
more.
5. Don’t forget to hydrate
Clean eating isn’t just about the food you choose to put in your
body. Making sure you are getting enough water is also essential to developing
a healthier lifestyle. According to the Centers for Disease Control
and Prevention, water helps your body maintain a normal temperature, cushions
your joints and helps manage your weight. The amount you should drink depends
on many factors like
your activity level, climate and age. Some guidance suggests
a daily intake of more than 15 cups for men and more than 11 cups for women.
One great way to remember to drink water is to always have it on
hand. If you want to liven it up, add fruit or cucumbers for flavor.
By following these tips, you may be able to create better habits
when it comes to your diet, potentially boosting your health and energy levels
all year long.
https://newsroom.uhc.com/health/clean-eating.html
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