Start off the new year right by adding these clean eating tips to your everyday diet. You’ll feel much better and start to live the healthy life
1. Limit Prepared and Canned Foods
If you can’t pronounce it, don’t eat it. Many canned and pre-packaged foods have chemicals added to them to help in preserving the food so it has a longer shelf life. Pick fresh vegetables and fruits over canned and read the ingredients label. If an ingredient sounds suited for a chemical lab, think twice.
2. Watch Your Sodium Intake
Did you know that Americans eat 1,000 mg more sodium on a daily basis? The recommended daily limit is 2,300 mg. Prepared, processed and canned foods as well as many restaurant meals have more sodium than food made fresh. When cooking at home, try substituting spices, fresh herbs, vinegar or citrus in place of salt to give you dishes flavor.
3. Eat Less Meat
Going meatless even once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. While meat offers protein, iron and vitamin B12, some fatty meats can add saturated fat and cholesterol to your diet. Choose lean meats like chicken and fish when possible. You don’t have to cut out meat entirely to eat clean and healthy.
4. Eat More Fresh Fruit and Vegetables
Fresh fruit and vegetables are bursting with vitamins and minerals. The recommended intake of vegetables is 2-1/2 to 3 cups per day for most adults. Purchasing fresh vegetables and fruits from your local farmer is the best way to go. Building a relationship with the people who grow your food will ensure you know where your food comes from and whether or not your fruits and vegetables have been treated with chemicals or grown organically. Add fresh fruits and vegetables into smoothies. When dining out, start your meal with a salad or order a vegetarian entree.
5. Choose Whole Grains Over Refined Grains
Refined grains, which include white flour and white rice, are stripped of many beneficial fiber, vitamins and minerals and are not providing much in the way of nutrients. Check the ingredient list and make sure the word “whole” describes the grains in the product and not just wheat flour, which means it is not a whole wheat product. Look for wild or black rice, quinoa or freekah products to replace refined grains in your diet. Eating more whole grains could lengthen your life by reducing your risk of cardiovascular, infectious and respiratory diseases