Going ‘clean’ at every meal
THE phrase “clean eating” is pretty popular these days, but the concept isn’t really new. In general, clean eating means consuming foods that are fairly close to their natural state — minimally processed — and getting rid of excess “clutter” in the form of added fats, sugars, salt and unnecessary additives.
Cooking at home and sourcing fresh, local ingredients is often part of the mix, too. Overall, clean eating is meant to bring more awareness to what we’re putting in our bodies.
No one would argue that whole, unprocessed fresh foods without packaging or labels are anything but good choices. However, creating a daily diet made up of only those foods might be intimidating to those who simply need to get a meal on the table at the end of a busy day.
Besides, there are plenty of healthy, wholesome — and yes, even “clean” — foods that come in packages and these include frozen veggies and fruits, canned foods such as tuna or beans, brown rice or whole grain pasta.
Some people take the concept of clean eating a little further and decide to jump-start their regimen with a short fast.
They say it feels like they’re giving their system a fresh start — kind of like cleaning out your closet or changing the engine oil in your car.
But keep in mind that our bodies naturally clean and detoxify every day. We eliminate and neutralise not only via the digestive tract, but the liver, kidneys, lungs and skin get into the act, too. As long as you take good care of your body and provide it with plenty of nourishing foods, it will take care of you.
So, if you’re already eating plenty of fruits and veggies (even if they’ve been frozen), whole grains or lean proteins (including those that come from a can), your diet might be pretty clean already. And even if you’re not eating this way, maybe you don’t need to do a “clean sweep” — perhaps a little “decluttering” is all it takes.
HOW TO DECLUTTER YOUR DIET
Read food labels to help you ditch extra sugar, salt and fat
You’ve heard it before, but it’s generally true — a shorter ingredients list usually means fewer unwanted additives and more wholesome products. Check labels for added fats, salt and sugar, and do your best to choose items that have minimal amounts added.
For example, choose plain yoghurt rather than pre-sweetened ones, plain frozen vegetables rather than those with sauces added and look for whole grain breads or cereals with little to no added sugar.
Lose the refined starches and increase your fruit and veggie intake
This sounds simple, but it’s one of the best things you can do to improve the overall quality of your diet. When you make a point to include a fruit or vegetable at every meal, it “squeezes out” many of the unwanted foods and ingredients you might otherwise eat. Swap sugary, fatty ice cream for a delicious bowl of berries, have a side salad with your sandwich instead of fries, or try snacking on baby carrots and hummus instead of chips.
• Get rid of the calorie clutter in beverages
When it comes to added calories, beverages are, for many people, their undoing. Between sugary sodas, fruit juices (even 100 per cent, freshpressed, all-organic ones), alcoholic beverages, fancy coffees or the beloved ‘teh tarik’, it’s not hard to take in hundreds of calories a day from beverages alone.
Plain tea and water are great alternatives because they can be drunk hot or cold, have no calories and have naturally occurring compounds that may offer some health benefits, too.
Clear clutter from your fridge, freezer and pantry
A little kitchen spring cleaning can really help you declutter your diet. Fill your pantry with high-fibre whole grains (like 100 per cent whole wheat bread, cereals, flour and brown rice, as well as foods like quinoa, millet and oats) instead of the refined stuff. Stock up on beans and canned tomatoes instead of prepared spaghetti sauces or soups that are high in salt. Stock your refrigerator with plain fruits and veggies, rather than those with sugary syrups or salty, fatty sauces.
And keep some canned tuna in the pantry or frozen fish fillets or chicken breasts in the freezer for quick, healthy (clean) meals, rather than frozen chicken nuggets or breaded fish sticks.