In part 1 of this series, we talked about getting started with clean eating, including the mindset you’ll need as well as how to best strategize. In this installment, we’re getting into the nitty-gritty, talking about what you’ll need to do and purge, substitutions, and give you an idea of what a clean plate looks like. Let’s get started!
Cook more. The best way to control exactly what you eat is by preparing it for yourself. By cooking every meal from whole, organic foods, you can avoid artificial colors and sweeteners, additives, excess sodium, unhealthy fats, added hormones, pesticides, herbicides, chemicals, and antibiotics. If you can’t cook every meal for yourself, opt to dine at reputable restaurants that offer organic and local foods to help you keep some control over what you consume.
Use the dirty dozen. A lot of us can’t afford to go completely organic with our diets. When you need to compare, consider the EWG’s Dirty Dozen list. Each year the Environmental Working Group compiles a list of the 12 produce items containing the most pesticides and herbicides so you can avoid them. By steering clear of these items or opting for organic alternatives, you ensure your chemical intake is reduced.
Whole versus canned or bagged. Whole foods should become your best friend. Ideally, you’ll choose options that come in the same form in which they were plucked from the earth. Start ditching the canned peaches and go for fresh. Choose whole fruits instead of a premade fruit salad blend. Make your own smoothies from scratch instead of frozen. Doing all of these things will help you avoid added sugars and chemicals lurking in blends and syrups.
Make from scratch. Prepackaged and canned meals, such as soups and pastas, are highly processed and contain tons of additional ingredients you would be shocked to discover. Ditch these items and instead start making your own from scratch. Oftentimes, homemade foods are much more tasty anyway and you get to control what goes into each meal you prepare. Instead of chemicals and sugars for added flavor, you can use fresh, wholesome herbs and seasonings.
Balance your plate. The true “clean plate” is well balanced and nutritious. By balancing each meal between fresh fruits, vegetables, protein, fiber, and healthy fats, you get a plethora of vitamins, minerals, and nutrients, which is what clean eating is all about. With every meal, try to eat at least one serving of leafy green vegetables. Control starches, like rice and potatoes, and select lean, fine cuts of meat.
Stick to the outside aisles. One trick when grocery shopping is to stick to the perimeter of the store. Fresh foods, produce, meats, and dairy are all kept on the outer edges and this is where you’ll find the cleanest, most nutritious foods. Better yet, start hitting up the farmer’s market. This ensures your food is local and you can talk directly with farmers about their specific farming practices to verify they align with your clean eating goals.
Drink more water. The best and cheapest thing you can do to clean up your diet is hydrate with water. Try changing things up a bit with fresh squeezed citrus or fruit to keep things interesting. While your body is adjusting to your new, clean diet, it will also be releasing toxins. Water flushes these toxins out so it’s absolutely essential to drink up!
Say goodbye to deli meats. Sadly, most deli meat is swimming in a chemical cocktail in order to preserve its shelf life. You want to avoid these harmful chemicals by opting for whole, unprocessed meats. A great idea is to hit up your local farmer. You can get poultry, beef, and pork that have been raised ethically and without added hormones and keep these cuts in your freezer. Next time you’re craving a ham sandwich, you have a much cleaner option waiting for you already at home, all you have to do is thaw it!
There are tons of ways to kick off your clean eating diet and these are just a few of them. What are cleaner alternatives you love? We’d love to hear your suggestions!
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