The Modern Rules of Clean Eating

Clean eating is a modern term for a long-standing movement. Many people believe that purifying the way we eat enhances our health and energy levels.

Some of the earliest signs of this trend can be seen in the health food stores that cropped up in the 1960s. Now, mainstream culture has caught on to emphasizing whole foods and cutting back on sugar.

What can clean eating do for you?

Find out what foods to eat and how to eat them.

Benefits of Clean Eating

1. Take care of your health. Smart food choices reduce your risk for heart disease and certain cancers. You'll also keep your body fit and strong.

2. Lose weight. Empty calories pack on extra pounds, especially as we grow older. Nutrient dense foods can help you eat less.

3. Enjoy flexibility. It's difficult to stick to diets with a long list of forbidden foods. Clean eating lets you enjoy all different kinds of flavors and cuisines.

4. Protect the environment. Clean eating is good for the planet as well as for those who inhabit it. Do your part to promote a sustainable food supply with green practices, such as buying local and choosing organic produce.

What to Eat

1. Switch to whole foods. Get most of your calories from foods in their natural state. Opt for brown rice instead of white. Munch on a fresh apple instead of fruit flavored cereal bars.

2. Focus on vegetables and fruits. Aim for at least 7 servings of fruits and vegetables each day. It's easier to do if you plan snacks and meals around soups, salads, and stir fries.

3. Consume healthy fats. The kinds of fats you eat may be more important than the total amount. Monounsaturated and polyunsaturated fats, as well as omega-3s, are good for your heart and brain when eaten in moderation.

4. Spread out the protein. Beans, fish, and lean cuts of meat are excellent sources of protein. Your body breaks down protein more effectively when you eat small portions more frequently, rather than saving it all for dinner.

5. Drink responsibly. Fancy cocktails are often loaded with sugar and calories. On the other hand, a single glass of wine provides antioxidants and other important health benefits.

6. Stay hydrated. Our bodies need water even more urgently than food. The old saying about drinking 8 glasses a day is still a good rule of thumb.

How to Eat

1. Make time for breakfast. Start the day with a hearty breakfast. If you're in a rush, pick something you can eat on the go, like a smoothie with yogurt, kale, and berries.

2. Read labels. Maybe you depend on some convenience foods in order to juggle your busy schedule, family responsibilities, and business travel. Make the best of your situation by learning to decipher nutrition labels. High quality protein powder may be a good value. Frozen dinners high in salt and saturated fat may be a habit you want to break.

3. Control portions. Almost any food can be adapted for clean eating. If you love bacon, choose lower fat versions, like turkey or Canadian bacon, and limit it to once a week or less. Asparagus lovers can indulge all they want, as long as they go easy on the butter.

4. Learn to cook. Preparing your own food gives you more control and saves money. Browse online for recipes, such as instant soup with frozen edamame or quick dinners with eggs and a variety of leftovers.

Make over your diet with clean eating. Choose natural foods, and steer clear of artificial ingredients. You'll look and feel better, and you may even live longer with a higher quality of life.

Managing Liquid Calories Made Easy

Maybe you count each calorie you eat, but what about the ones you drink? Many dieters fail to realize how many extra calories are in the beverages they love.

In fact, the average American drinks one out of five of their daily calories, according to WebMD. Find out what all those smoothies and Pumpkin Spice Frappuccinos are doing to your diet and pick up strategies for bringing liquid calories under control.

Alcoholic Drinks

The Centers for Disease Control and Prevention says that alcohol accounts for about 5% of our daily calories. That's the equivalent of a 150-calorie beer.

1. Lighten up on beer. Light beer has almost half the calories of regular versions. Share a pitcher with friends.

2. Enjoy wine and cocktails. Wine or cocktails with club soda or juice are sensible choices. Watch out for White Russians or Pina Coladas that have as many calories as a meal.

3. Practice moderation. Two drinks a day for men and one for women are safe guidelines for most people. Be careful to avoid supersizing how much you pour. Otherwise, you may really be consuming 2 or 3 drinks when you think you've had just one.

Coffee and Tea

The National Coffee Association says Americans drink almost 600 million cups of coffee a year. That works out to 3 cups a day for each adult. While more Americans are drinking tea now, consumption is still just about half a pound a year per individual.

1. Limit fancy coffee drinks. Sugary syrups and whipped toppings pile on calories. Stick to black coffee or order a latte with skim or low fat milk.

2. Plan your coffee breaks. The real culprit may be the donuts and croissants you automatically grab with your coffee. Try a dish of toasted oatmeal with cut fruit instead. When you're on the go, carry yogurt or nuts along with you.

3. Brew more tea. Tea is packed with valuable antioxidants and micronutrients called catechins. Sip a cup of green tea for an afternoon snack or an herbal blend before bed.

Other Beverages

The other beverages most of us drink on a regular basis include some of our healthiest choices, like plain water. Industry data shows that Americans are drinking more water these days, averaging about 20 ounces a day.

1. Cut back on soda. Carbonated soda and soft drinks are high in calories. Even diet soda can cause sugar cravings because your body is unable to tell the difference between sugar and artificial sweeteners. In addition, a recent study suggests that 20 ounces of soda a day causes aging effects similar to smoking. Switch to drinking water or ice tea.

2. Eat whole fruit. Compared to orange juice, a whole orange has more fiber and about half the calories. It also takes longer to eat the fruit so your brain will notice when you're full.

3. Whip up a smoothie. Homemade smoothies are an easy and delicious way to combine lots of different nutrients in one glass. Throw in spinach or kale and sweeten them with fresh berries. On the other hand, store-bought smoothies may contain more sugar and chemicals than you realize.

4. Drink more water. Above all, make water your first choice when you want something to drink. We often confuse hunger with thirst, so staying hydrated will curb your cravings for junk food. Water also boosts your metabolism, energizes your muscles, and aids digestion.

If you're trying to lose weight, choose beverages low in calories and fat. For overall wellness, drink at least 8 glasses of water a day while you limit soda and Pumpkin Spice Frappuccinos to special occasions.


Learn more about your health online when you read the rest of our information here about: What are Antioxidants guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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