June 23

Clean Eating 101- Low Fat & Low Carb


101 clean eating tips clean eating 101We’ll help you find some clever ways to change up your diet and get you eating cleaner, low fat foods.

Low-Fat Clean Eating

If you’re trying to improve your eating habits and make a positive, healthful change in your life, you may be in for a rough road ahead, but we can help. Changing lifelong habits can be difficult. You have to learn what foods are good for you and what aren’t, how to cook healthier foods, and get used to new, healthier habits and behaviors. (Source)

Eat more vegetables

Vegetables are the best source of low fat, clean food. Eating more vegetables, particularly green vegetables, can help you lose weight and maintain a healthy diet. There are many veggies from which you can choose to add variety to your meals. Each vegetable has something unique to bring to the table in terms of their nutrients; a good rule of thumb for your meals is to have 75% of your meal be vegetables, beans, or grains (like rice or quinoa).

lose weight by eating cleanYou should try to include a variety of vegetables in your meals, as different types of vegetables offer different things. For instance, dark green vegetables like kale, spinach, and greens are rich in iron and carrots are good for your vision, different colored vegetables offer different antioxidants.

Maintain a well-balanced diet with minimal carbs

The key to a low fat, clean diet is maintaining a healthy well-balanced diet with minimal carbs like loaves of bread and potatoes. Vary your vegetables, as we said above, since each one brings something different to the table. Likewise, you should vary your fruits, grains, and sources of protein as well.

To maintain a clean, low fat diet, you should also consider protein sources other than meats. Nuts, beans, legumes, and tofu can all be great sources of protein that are very diverse. You can even make smoothies with tofu! The possibilities are virtually endless. Do your research and find the right well-balanced diet plan for you.

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Low fat, clean options

clean eating for digestive health clean eating 101The most challenging part of maintaining a low-fat diet and eating cleaner is knowing what to eat. What foods can you use to replace those you’ve had to cut out or greatly reduce? We can help. For one thing, you can add seeds into your diet can be a clean and low-fat way to get fiber and omega-3 fatty acids into your daily food intake.

This can be done by eating sunflower seeds or pumpkin seeds, rich in healthy fats and fiber, or adding a little flaxseed into your smoothies. Eggs are another great and healthy food to integrate into your daily diet.

They are low-calorie foods that are a great source of iron, protein, and vitamin D. They’re very diverse, as well, making them easy to work into your regular diet without growing tired of them.

Minimizing your sodium is an important part of maintaining a healthy diet. This can be difficult with salt being used in or on almost everything. The absolute best way to lower your sodium intake is to replace your table salt that you use to season your meals with flakey sea salt; in addition to having a better taste, these salt flakes add a nice light crunch to your food and you don’t need to use nearly as much.

Unpublicized Health Breakthroughs! Hidden Dangers! Risky, Outdated Treatments! Hundreds of Hushed-Up New Cures!Changing your lifelong eating habits can be quite difficult and require some minor adjustments, but it’s well worth the effort. We can help you adjust to the learning curve and maintain a clean diet that’s low in fat and will help you get healthier.

Low Carb Clean Eating 101

Clean eating calls on us to change our way of living to improve our health. While many naysayers may try to label this way of eating as a tagline, fad or “a latest craze” diet, low carb clean eating continues to receive praises for its impact on people’s lives.

It challenges us to make healthier decisions about what it is we put into our mouths. It forces us to ask the hard question –am I eating food real food or that which comes from nature?

This way of life enables us to enjoy a plethora of health benefits including the prevention of heart disease, stroke, type II diabetes, and some forms of cancer. Low-carb, clean eating can improve our mood and boost our energy levels.

Superfoods-Eat Yourself HealthyWhat constitutes a “low-carb diet” may vary depending on who it is you ask. Eating Well suggests that at a minimum, you should aim for a minimum of 40 percent of your calories to come from carbs or 120 milligrams per day. This balance ensures that you maintain a healthy distribution of nutrients in your diet. Others will challenge you to aim for a lesser carb count, possibly around 80 milligrams per day.

Should you choose to embark on this method of eating, there are a few principles associated with low carb clean eating that you will need to consider.

Stick with Whole, Natural Foods

Your goal should be to stick with whole, natural foods or eating foods as close as possible to how they are in their original state.  Avoid highly processed foods that come in a package, box, bag or can. (Source)

Clean eating experts remind us however that there are a few exceptions to this rule. Frozen veggies in a bag, for example, are not necessarily a bad thing. Also, your goal should be to eat whole, natural foods most of the time. The keyword here is most. In all likelihood, you will deviate from this standard voluntarily or involuntarily. Health Benefits of Organic Food

Go for the Unrefined Foods in Place of Refined Foods

If you are genuinely trying to stay in the low-carb zone, most carb-laden foods like rice or quinoa will be off limits to you. However, if you do decide step out of the low-carb lane from time to time, eat whole grain, unrefined foods like quinoa, amaranth, millet or brown rice and reduce your portions of these foods to keep the carb count low.

Shirataki rice or noodles may be another option for you if you are looking to eat rice or noodles that do not have any carbs. Prevention Magazine magazine suggests that if you do deviate from the hard rule of avoiding highly processed foods, make a conscious effort to choose the option of least processed food option.

Reduced Salt and Sugar Intake

When you choose to follow a low carb clean eating practice, you naturally reduce your salt and sugar intake. Your goal is to avoid foods that contain sugar and even those that claim to be sugar-free including cookies, cakes, sodas, diet drinks, and juices as much as possible.  healthy eating and clean eating 101

Studies continue to show that sweeteners are not necessarily having the positive impact in the way of reduced sugar as once thought. Your best option will be to stay away from these foods or minimize your interaction with them. The great thing about following a low-carb diet is that it reduces your craving for sugar over time. (Source)

Avoid Artificial Ingredients

Clean eating encourages us to eat real food and banish the fake stuff which contains a bevy of additives, artificial colors, and preservatives. Again, stay with the mantra of eating foods that are as close to their natural state as possible.

Revisit Your Coffee and Tea Habit

Over 30 health benefits of coffee and clean eating 101If you are one who cannot drink a cup of coffee without a dash of sweetness and a splash of creamer, you may want to rethink your sugar habit. Over time, you should make it a goal to slowly decrease the frequency in which you add these condiments to your coffee.

Drink More Water

You may notice that your water intake will increase thanks in part to the requisite reduction of sodas and juices in the world of low carb clean eating. Increasing your water consumption will have several positive effects on your body including more energy and the sense of fullness. Not a fan of water?

There are several ways to give your water flavor. Try adding slices of citrus fruit like lemons or lime to your water for a bit of taste.

These are a few principles of low-carb clean eating. Take your time adopting this way of eating. Begin with slow changes. Sweeping changes can be overwhelming to establish a plan that allows for a gradual transition.

We hope our guide has got you off to a good start with clean eating and that soon you’ll be well on your way to a healthier you.

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[one_third_first]Lisa Walter dietician[/one_third_first][two_third_last]
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Clean Eating 101- Low Fat & Low Carb


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