Before looking at meal ideas and other tips for a clean eating lifestyle, you should hone in on what exactly this type of diet is going to do for you. The following information is a beginner’s first-steps guide and explains what is allowed and not allowed, and basically how it works.
The Simple Rules of Clean Eating
A good place to start with clean eating is to learn about the simple and basic rules involved with this lifestyle. In general, you are focusing more on healthy, whole, and fresh foods. Instead of counting calories or cutting your carbs, you are simply trying to prepare/cook more, using fresh ingredients, and avoid highly processed foods. This means grating your own cheese, no longer using canned fruits and veggies, and only having eggs or dairy that is from free-range or grass-fed animals. With a clean eating lifestyle, you should be cooking most meals on your own and reducing your saturated fats and trans fats. You also want to reduce your caffeine and alcohol intake as much as possible.
Go For Fresh Produce
With clean eating, produce is going to be a big part of your diet. You can also have some carbohydrates (grains and pseudo-grains) and plenty of protein, but fruits and veggies, mostly veggies are a good portion of your meals, particularly with lunch and dinner. You want to eat fresh produce as much as possible. This means trying to reduce how often you turn to frozen veggies by purchasing them in the produce section and slicing them up yourself. To save money and have a larger selection, try finding local farmer’s markets.
Avoid Processed Foods
Processed foods are a major no-no on the clean eating diet. You want to use as many natural and fresh ingredients as you can. If it comes in a package, consider whether there is a more natural version of that ingredient. Shredded cheese comes in a block of cheese you grate yourself, for example. Plus, you should only have dairy from a grass-fed cow and if your body likes it (no sensitivity reactions). You can buy a regular onion instead of chopped onions and chop yourself instead of buying a packaged of chopped onion (these don’t last very long anyway, so chances are they will be wasted). These are good examples to start with.
Start Cooking More
As you can see, cooking on a regular basis is a major component of eating clean. You don’t need to be a natural chef, but you should be able to follow a simple recipe. If you don’t have a lot of time to prep and cook, invest in some appliances that help the process go faster, such as a food processor (or a manual one) for chopping, and a slow cooker to cook your meals during the day while you are at work or school.
RECIPE
HERBED ZUCCHINI AND CARROT SALAD
Makes 4 servings
This meal may be served with your choice of protein.
- 2 large zucchini, spiralized (use a vegetable peeler if you don’t have a spiralizer)
- 1 large carrot, shredded
- 2 tablespoons extra-virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon dill
- 5 leaves of mint, torn
- ½ lemon, juiced
- Sea salt and pepper
- 1 avocado, sliced
Add all ingredients except avocado to a large bowl. Mix thoroughly. Top with sliced avocado. Serve with your choice of protein and enjoy it.
To Your Health,
Patti
