10 basics of clean eating

10 basics of clean eating

What do we mean by "Clean Eating"? Does it reflect the cleanliness of the food?

Clean eating has nothing to do with dirty or clean food, but it is eating and living in a healthier way and following certain basics or principles.

I'll guide you through 10 basics of clean eating that we adapt at "Mortben".

1. Eat whole foods.

Whole foods are real foods with minimal processing. Always choose organic and fresh products that are free of preservatives and artificial flavors. 

2. Eat More Fruits and vegetables.

In our daily diet, we tend to forget to include fruits and vegetables. Some consider these two food groups inconvenient to their busy life, while they are packed with vitamins, minerals, and antioxidants.

3. Avoid Processed foods.

Processed foods lose most of their nutrients and benefits even though they're labeled as healthy. Try to avoid such food products as much as possible.

4. Eliminate refined carbohydrates.

Carbohydrates are the main source of energy and we can safely be consuming them as long as we are choosing the right types. Refined carbohydrates lose their fibers and might cause inflammation and insulin resistance. When choosing your carbs try to consume whole grains.

5. Eliminate added sugar.

A lot of added sugars can cause obesity and increase the risk of developing type 2 diabetes and cardiovascular disease. If you have a sweet tooth, try to consume 2-3 servings of fruits per day and occasionally prepare healthy sweets at home using natural sweeteners.

6. Read food labels.

Unhealthy ingredients, preservatives, and artificial flavors can be hidden in most of the food products we usually buy. Get used to reading food labels and understanding what's inside your food before consuming it.

7. Drink more water.

Water should be the main beverage you are drinking. It is free of calories and keeps you hydrated. If you usually forget to drink during the day, try to keep a bottle of water filled on your desk or wherever you are sitting. 

8. Prepare your meals.

Meal preparation saves you from consuming unhealthy food when you are really hungry. You can prepare your meals and snacks during your weekend if you have a really busy schedule.

9. Substitute your packaged snacks.

If you prepare your healthy snacks and keep them with you, you will not need to grab a chocolate bar if you are really busy and hungry.

10. Keep your meals balanced.

Healthy balanced meals that contain carbs, proteins, and fats fuel your body and keep you full for longer periods.

If you follow a clean eating meal plan most of the days, you'll feel satisfied, energetic, and healthy. 

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