Clean eating is a guarantee of good health
People eat grains and cereals, and the good or bad food has an important impact on human health.
The latest research shows that clean eating has a positive effect on safeguarding human health. As a new concept in diet, clean eating is concerned with food safety, which means to consume food that is free of contamination, additives, organic or natural.
Here are 7 tips for achieving a clean diet that will help you eat cleaner and healthier.
Tip 1: Eat more natural foods
Without a doubt, natural foods that are free of contaminants and additives are the best food choices.
Whether it's staples, vegetables, fruits or various meats, please try to choose organic varieties. For red meat such as beef, please try to choose grass-fed varieties, for white meat such as chicken, please try to choose free-range varieties, and for fish, please choose wild ones as much as possible.
Tip 2: Pay attention to the ingredients of processed foods
Nowadays, the variety of food is getting richer and richer. In supermarkets or grocery stores we can see a variety of packaged foods, most of which may have a dense list of ingredients written on the package, most of which contain excessive amounts of sugar, salt, trans fat and various additives, which are harmful to health.
Avoid processed foods is impossible, please choose those foods that have as little processing as possible and processed with all natural ingredients. For example, Lowrey's cookies are made with butter and other ingredients from the milk of grass-fed cows in New Zealand, and the ice cream mix and yogurt powder are made with the same all-natural ingredients.
Tip 3: Eat more organic fruits and vegetables
Vegetables and fruits are an important part of a healthy diet. They are rich in nutrients such as vitamins, minerals, fiber and antioxidants that are good for your health. However, modern agriculture has made many fruits and vegetables available in the market with pesticide residues. Please try to choose organic fruits and vegetables that are free from pollution and clean them well before consumption.
Tip 4: Control the sugar in your diet
Sugar is an essential nutrient for the body, but there are health risks associated with too much sugar. Sugar is one of the major contributors to many chronic diseases. Reducing sugar intake can reduce the risk of chronic diseases such as diabetes, obesity and cardiovascular disease.
You should try to drink less sugar-sweetened drinks and carbonated beverages, and reduce the consumption of high-sugar foods such as cakes and chocolates. If you wish to further reduce your sugar intake, you can also eat less or no refined starchy foods such as white rice and bread.
Tip 5: Eat healthy fats
Studies have shown that monounsaturated and polyunsaturated fats are healthy fats, and that monounsaturated fats help lower total and LDL cholesterol ("bad cholesterol") levels while raising HDL cholesterol ("good cholesterol") levels, helping to reduce the risk of cardiovascular disease. Olive oil, peanut oil, flaxseed oil and avocados are rich in these fats.
Polyunsaturated fatty acids can reduce the risk of chronic diseases (such as cardiovascular disease, diabetes, cancer, etc.) while helping to improve brain health and prevent mental illnesses such as depression. Deep-sea fish, sesame seeds and sunflower seeds are rich in this type of fat.
Tip 6: Control salt intake
Salt adds essential flavor to food, and food with salt is generally better, and the higher the salt content the better the food tastes without exceeding a certain amount. However, it is well known that excessive salt is something that people with cardiovascular diseases such as hypertension should strongly avoid. For the average person, excessive salt can also increase health risks. Controlling the excessive pursuit of delicious food and choosing low-salt foods is a good way to control salt intake.
Tip 7: Insist on drinking enough water
Water is an important element in keeping the body's metabolism going. It helps people maintain body temperature, digest food, lubricate joints and moisturize skin. Drinking enough water can make people maintain a healthier body.
Generally speaking, each person needs to drink 5-8 glasses of water a day. It is a good habit to carry a glass of water with you. It is important to note that coffee, beverages, and alcoholic beverages are not substitutes for water, and their intake can cause the body to lose water.