Top Tips To Help You Eat Clean

You are well on your journey to wellness, you cook more at home, make smarter choices and avoid fast food. But still at times, you may feel flummoxed that the not so healthy food gets the better of you.

Before I share the tips about how to eat clean, let me explain what does it mean?

The major key to understand about eating clean for beginners is that it’s more of a lifestyle than a “diet.”Rather than focusing on tracking calories, carbs, or fat intake, clean eating involves choosing fresh and  whole foods(fruits,veggies,whole grains,nuts and seeds) that provide maximal nutritional benefits. Avoiding processed foods, foods loaded with excessive sugar and salt, eating less meats and making environmentally sound food choices. Thereby  creating a healthy, conscientious approach to what foods you eat.

To make it simple, One hundred calories from a packet of chips will not fuel or heal your body the same way as one hundred calories from a mango or any other fruit.

While trying to eat clean

Ist choice         Pineapple(natural state)                                         Almonds(natural state)

IInd Choice     Canned Pineapple(somewhat processed)           Roasted Salted Almonds(somewhat processed)

Last Choice     Pineapple Slush(highly processed)                      Almond Cookies(highly processed)

 

Here I share a few tips and tricks for the times you find the most challenging.

When you Shop

Supermarkets are designed to entice shoppers to succumb to their craving. To ensure you make smart selections – try these tips out.

• Never shop hungry or in a hurry. Go with your list in hand.
• Shop at the perimeter. Fill up on your fruits and veggies first.
• Stock up on plant based proteins whole grains, dals, pulses and beans.
• Shop like you eat: Fill your grocery cart similar to how you’d fill your plate at meals—half veggies, one-quarter whole grains and one-quarter protein. This will almost always guarantee that you can create well-balanced, properly portioned meals at home. 
• Beware of products marketed as “healthy” or “natural”:Remember that it’s all about marketing and that just because it’s located in the “health” section of your store (or even if in a health food store itself), doesn’t mean it’s necessarily good for you.
• Remember: less IS more:The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to purchase items with five or six ingredients at the most.
• Choose ingredients with which you can make your snacks.
• Downsize your trolley : you will only buy what you require.
• Steer clear from these aisles  :

1. Soft Drink Aisle
2. Chips and Packaged Snacks Aisle
3. Candy Aisle
4. Cereal Aisle
5.  Baked good Aisle

 

For those midnight pangs

The three key factors that determine the satiety of a food item are protein, fibre and energy density. If you make sure to  include  wholesome foods in your day-to-day routine, it can certainly help  prevent unnecessary cravings for fatty, sugary or salty foods and keeping you in shape.

Rather than blindly reaching for a box of cookies or a bag of chips, do a quick inventory of what you’ve eaten for the entire day.

Did you get enough fruit?

Did you eat any vegetables?

How was your protein intake?

Are you thirsty or hungry: Before starting your hunt for the right snack for the odd time hunger pangs, stop for a moment and think conciously Are you really hungry or just thirsty? So often we mistake our thirst for hunger and eat wrong at the wrong time.

Consider what you missed: You are likely to feel those pangs if you miss your Breakfast or didn’t get enough sleep. Also reflect upon what all you had eaten through out the day.If you are lacking in any one group, let that be your first choice. Aim for 100 calories’ worth, and a glass of water.

Healthy options: ¾ cup plain yogurt topped with fruit, whole grain pita with hummus, 1 banana with nut butter, cottage cheese and pineapple, sliced veggies with Greek yogurt or hummus,Boiled Herb Potatoes,Mixed Sprouts,Roasted Chana,a fist full of nuts.

Have a slow snack: Those two tiny cookies you portioned out for Netflix are generally over before the end of the opening credits, and you’re ready to go back for more. Try having something that you can eat slowly like a 100-calorie pack of pistachios. Because they’re in shells, they take longer to eat, reducing the risk of mindless munching.

Remove temptations from the snack cupboard: You already know what and how to shop? This way your environment will encourage you to make healthy choices.

 

 

When you Travel

This is a time when you feel dependent on airline/train/hotel food or are stuck with what is available easily. This is also the time you may feel most uneasy or bloated.

What to do

Pack the right food: Fruits, Nuts and seeds of your choice. Carry nuts in pre-portioned nut bags to keep portions in check.Sandwiches/Vermicelli/Upma/Idlis and  home made trail mix also help you to keep your stomach satiated and avoid over priced airport food. A protein bar but check the ingredient list before picking. The lower the number of ingredients,the better it is for you.

Avoid salt-heavy snacks. Chips and crackers are very simple carbohydrates that are high in fat as well and can cause gastrointestinal upset in some people.

Break at right spot: Google in advance about the local and healthy eating joints on the way rather than stopping anywhere. Vegan restaurants mostly serve the healthiest options.Try Salads:  Stop somewhere where you can craft your own salad, if available. That can help you avoid the unexpected calories of pre-packaged or restaurant salads drenched in creamy dressing or loaded with crunchy noodles. Try to get your salad built on veggies, topped with protein (such as grilled chicken), with beans and your dressing on the side.

Buy your own water: Avoid drinking  calories in name of packaged juices or other sugary beverages. Stick to water instead.

Refill your mini bar: On reaching hotel, refill the refrigerator with fruits you are carrying or grocery(greek yogurt/wholesome bread/cherry tomatoes/cheese) you do from nearby local store.

Hope this helps in your new journey. Make clean choices. Eat Healthy. Live Happy.

 

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