As the national income level continues to increase, people are paying more and more attention to the safety and health of diet. Despite various measures taken by the regulatory authorities, the use of illegal additives and chemicals is still rampant. As the saying goes, the disease comes from the mouth, how to eat is nutritious, clean and hygienic?
Choose complete food
The basic principle of a clean diet is to choose foods that are as natural as possible. Therefore, fresh, complete foods should be used instead of boxed, bagged or packaged foods. For example, use freshly killed live chicken instead of frozen chicken balls, or fresh grapes instead of preserves. The benefits of avoiding refined foods include reducing excess calories, sugar, salt, and saturated fat intake.
Eat more whole grains
Refined carbohydrates such as white bread, noodles and white rice lose nutrients during processing. You can use whole wheat bread and pasta, as well as brown rice or wild rice. Coarse grains such as oats, corn, barley and wheat are also good choices. These changes can bring great benefits. Research has found that a diet containing large amounts of coarse grains can reduce the risk of diseases such as heart disease, type 2 diabetes and colon cancer.
Eat more fruits and vegetables
These two natural foods are the main components of a clean diet. Some clean eaters believe that all products should be fresh. But some people say that frozen and canned products are also good choices because they are also nutritious. Read the label to make sure you do n’t ingest too much sugar or salt. It is best to use whole fruit instead of fruit juice, because the latter is low in fiber and contains more sugar. Eat at least 5-9 servings of fruits and vegetables every day.
Be careful with salt and sugar
Clean foods are low in salt and sugar, so adding them violates natural principles. Because processed food is the main source of salt and sugar, it should be avoided if possible. Also, check the label for sweeteners and salt. If you really want to add something to the food to improve the taste, it is best to use spices and herbs instead.
Avoid artificial ingredients
Artificial colors, sweeteners, preservatives, and other artificial ingredients should not appear in a clean diet. Therefore, the next time you go to the supermarket to shop, read the label and avoid such ingredients as much as possible.
Drink plenty of water
Replace low-calorie beverages such as water and herbal teas with soft drinks and juices that contain a lot of sugar. Water can not only quench your thirst and make you feel full, but also resist fatigue and increase energy. Love flavored drinks? Try adding a citrus or mint leaf to the water.
Rethink alcohol and caffeine beverages
Some clean eaters completely replace them with drinking water. But some people think that drinking in moderation is good. Regardless of whether it is a clean diet, experts recommend that the daily caffeine intake should not exceed 400 mg (equivalent to 5 cups of 250 grams of coffee), and the number of alcohol consumption should not exceed 2 cups.
Whether to choose organic food
Organic agricultural products do not use artificial pesticides and fertilizers, so they are the best choice for a clean diet. Going to market in small towns can often buy organic farm products grown by local farmers themselves.
Choose meat and dairy products wisely
Meat, dairy products and eggs purchased in stores may originate from animals that use hormones and antibiotics. Clean eaters should avoid them and choose organic or local free-range animal sources. Seafood does not use organic labels, so low-mercury and sustainable fish should be selected. In addition, the cleanest way to consume protein is to eat nuts and beans.