How to Clean Up Your Diet in Simple Steps

 Decide on Whole Foods

The fundamental tenet of clean eating is to select foods as close to their natural state as possible. Select fresh, whole foods instead of items that have been packed, boxed, or bagged. Consider raw grapes in place of gummy treats made with fruit juice, or entire turkey instead of frozen turkey meatballs. Bonus: By avoiding highly processed foods like cookies, chips, and ready-to-eat meals, you can prevent their high calorie, sugar, salt, and saturated fat content.

Consume more whole grains.

White bread, pasta, and rice are examples of refined carbohydrates that lose nutrients during production. Trade them for whole wheat pasta, brown or wild rice, and whole wheat bread. Or choose another whole grain, such as bulgur, popcorn, barley, or oatmeal. This modification may significantly affect: According to studies, eating a lot of whole grains can reduce your risk of developing colon cancer, type 2 diabetes, and heart disease.

Eat a lot of fruits and vegetables

Two essentials of clean eating are these organic foods. All your produce should, according to some clean eaters, be fresh. Others, however, contend that because frozen and canned foods have the same amount of nutrients, they are the next best thing. To be sure you aren't consuming additional sugar or salt, simply read the label. Additionally, go for whole fruits as opposed to juices, which have more sugar and less fiber. Depending on how many calories you need and how active you are, try to eat five to nine servings of fruits and vegetables per day.

Beware of added sugar and salt

Salt and sugar are naturally absent from clean foods, thus adding them goes against the as-natural-as-possible guiding principle. You can reduce your consumption when you stay away from processed meals because they are a key source of them. Otherwise, scan food labels to check for additional salt and sugars, even in foods like yogurt or tomato sauce that seem healthy. Keep track of how much you add to your meals and beverages as well. Instead, consider seasoning with herbs and spices.

Don't use artificial ingredients.

A clean-eating diet should not contain artificial colors, sweeteners, preservatives, or other man-made components. Read product labels at the grocery store to identify bogus ingredients and steer clear of them.

Consume Lots of Water

Drink low-calorie liquids like water and herbal tea instead of sugary soft drinks and juices. Water can make you feel full and help you avoid overeating, but it can also help you avoid weariness and offer you more energy. You don't have access to flavored beverages anymore. Consider adding a citrus or mint sprig to your water for flavor.

Reconsider using caffeine and alcohol

Some people who eat clean completely avoid them in favor of drinking lots of water. Others assert that they are acceptable in moderation. Whether you're a clean eater or not, experts advise against exceeding 400 mg of caffeine (about three to five 8-ounce cups of coffee) and one serving of alcohol for men and two for women each day. Avoid the sweet additives as well: Avoid using sugary alcohol mixers and choose plain tea or coffee instead.

Choose whether to go organic.

Some individuals contend that eating organic fruit is the healthiest option since organic growers employ natural pesticides instead of synthetic ones. You get to choose how significant it is to your diet. If you want to learn what kinds of pesticides the vendors at your neighborhood farmers market use, you may also shop there. Another suggestion is to choose non-organic items with skins you don't consume, such as avocados, corn, and onions, since pesticides typically get up on the exterior of fruits and vegetables.

Educate Yourself About Meat and Dairy

The meat, dairy products, and eggs you purchase at the grocery store can be made from animals given antibiotics and growth hormones. Clean eaters stay away from them and seek organic foods or regional producers of humanely raised animals. A farmer's market is a fantastic way to find out more about the sources of your meat and dairy. Seafood isn't often labeled as organic, so seek products that are mercury-free and come from sustainable fisheries. The most ethical way to handle protein? Most of it can be found in nuts, beans, and legumes.