After struggling with my weight for years and feeling trapped in my body, I finally developed a healthy relationship with food and health. I learned how to stop battling with my food, love who I am, and enjoy life in the process. Embracing whole, unrefined foods and making intentional food choices through clean eating allowed me to enjoy the foods I love without feeling guilty.
A healthy diet involves eating the right amount of calories for how active you are, so that you balance the energy you consume with what you burn. When you overeat or drink, you will gain weight because the energy that is not used is stored as fat. To make sure your diet is balanced and you are receiving all the nutrients your body needs, you should eat a variety of foods.
It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).
Making just a few simple changes toward eating cleaner-such as cutting back on processed foods or eating more fruits and veggies (and, if possible, purchasing organic options) can make a big difference in your overall health. Check out some of the tips below to get you started on your way to a healthier you.
1.Eliminate Processed Foods
Avoid foods with ingredients you can’t identify or buy yourself, and avoid foods that have more than three ingredients look for labels with phrases like organic, naturally-grown, and antibiotic-free on meats and produce, as these products will typically have fewer unnatural chemicals and ingredients than their counterparts.
2. Reduce Sugar
Among the objectives of the clean-eating diet is reducing sugar intake. Spreads, dips, salad dressings, and sandwich spreads often contain large amounts of hidden sugar that people aren’t aware they are consuming. This can lead to weight gain and serious health problems, like heart disease and diabetes. Instead of eating sugary, fruit-flavored yogurt, buy plain Greek yogurt and top it with fresh strawberries. Make overnight oats with your favorite fruit, instead of buying processed packets of instant oatmeal. There are many ways to reduce the amount of sugar we consume daily, without cutting out sweets and desserts altogether.
3.Cut back on salt
In the study, published in the March 2006 American Journal of Medicine, people who reported eating limited salt were found to be 37% more likely to die of cardiovascular disease (conditions such as stroke and heart disease) than people who ate more salt. New research shows that a high-salt diet may have a negative effect on our bodies’ levels of vitamin D — a vitamin considered important to many aspects of health.
Older women who had high blood pressure caused by salt were found to have lower concentrations of a certain marker of vitamin D than women with normal blood pressure.
4.Cook your own meals
Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping to make satisfying, delicious meals that you and your family will love.
Thank you for the very useful information
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