Take the clean eating approach!
Clean eating is about consuming foods that are not processed and do not contain chemicals that will harm your body. The clean eating approach is not a fad diet but a lifestyle change and when combined with physical activity, it can maximise your health and give you a zest for life. Clean eating is about achieving a diet that is nutrient dense as opposed to energy dense. This approach is ideal if you feel tired and lethargic, have poor digestion or just want to lose some excess weight.
Each person has their own idea of what clean eating is, so for me that eliminates any highly refined products such as white breads, rice and pasta's, soft drinks or energy drinks, take-away meals, cakes, ice-creams and other sugary treats. Basically, clean eating involves consuming lots of wholesome foods that will give you optimal nutrition, reduce gas and bloating, balance pH levels and detoxify your body naturally.
Foods that fit into the clean eating approach:
- Lots of fruits and vegetables like apples, spinach, kiwi fruit, kale, broccoli, banana's, celery, cucumbers, oranges, grapes, green beans, cabbage, carrots, lychee's, peaches, nectarines, bok choy, peas, avocado, sweet potato, pumpkin, beetroot and cauliflower just to name a few!! Fruits and vegetables contains lots of fibre which promotes bowel health and also key nutrients such as iron, B vitamins, Vitamin A and C.
- Meat, chicken and fish - fish such as salmon, tuna and swordfish are high in omega 3 fats which protect the heart, increases brain function and reduces visceral fat around your organs. Meat, chicken and fish provide our bodies with protein to build muscle and are also a great source of zinc, iron and Vitamin B12. Stick to the recommended serving size as these options can also be high in saturated fat.
- Eggs and nuts and seeds provides our bodies with essential fats such as alpha linolenic acid and linoleic acid which can't be made by the body. These fatty acids help to form longer chains of fats that are very beneficial in that they promote heart and brain health. These options are also a great source of protein while high in iron, zinc, choline, Vitamin A, magnesium and potassium and calcium.
- Legumes such as lentils, chickpeas, cannellini beans and kidney beans. Legumes are a great source of protein and carbohydrate while also providing out bodies with key nutrients such as iron, which helps in the transport of oxygen around the body, and folate. Legumes are a great source of protein for vegans and vegetarians.
- Unrefined, complex carbohydrates like wholegrain and wholemeal bread's, rice, pasta's, oats and cereals. Complex carbohydrates provides the body with sugars needed for energy, helps to maintain muscle and keeps insulin levels stable. These options are a great source of thiamine, iron, magnesium, calcium and fibre.
While dairy products can be a good source of calcium, I don't include these in my clean eating approach as they make me feel bloated and lethargic. I replace dairy milk with milk alternatives such as oat milk, soy milk or almond milk but I tend to limit these. You can include diary in your clean eating diet as long as they are not highly processed, sugar laden products!
Putting it all together! Here are a few examples
Breakfast:
- Start your day with a green juice or smoothie.
- Try a boiled egg with wholemeal toast and spinach
- Rolled oats mixed with soy milk, grated apple, strawberries and walnuts
- Or you could have something as simple as fruit salad with muesli and almonds for a bit of crunch
Snack:
- Cucumber and celery sticks with a small handful of macadamia nuts or organic peanut butter
- A piece of fruit with a glass of water
- Apple and carrot sticks
Lunch:
- Make a colourful lentil salad. I like to include sweet potato, beetroot, spinach and zucchini
- Scrambled egg quinoa salad with spinach and mushrooms
- Vegetarian wholegrain pasta with eggplant, broccoli, zucchini and tomato
Dinner:
- Grilled salmon with steamed broccoli and sweet potato
- Lentil vegetable curry with brown rice
- Grilled chicken or meat with steamed vegetables or salad and brown rice
Now as much as I am an advocate of clean eating, I understand that sometimes this isn't achievable all the time. I try to eat as healthy as I can but still allow myself some indulgences. I have come to learn that everything needs to be consumed in moderation so don't feel guilty if you have that sticky date pudding after dinner, just make sure you get back on the clean eating bandwagon the next day!
Good luck on your clean eating adventure and remember to always eat for health!
Lisa xx
