You know you want to improve the quality of your life but now you wonder how to start eating healthy and clean? So here are simple steps that you should consider.
This time I’m going to share some of the most basic steps you can take to improve your eating habits.
I want to make it clear that these are simple steps but it may not be easy for you to make the changes, so I recommend you to apply one by one at your own pace.
You should also know that we are all different so don’t giving up if things don’t go as you expected. On the contrary, you must find the solutions that work best for you.
Having said that, the steps that I am going to share with you should be your goal because eventually, those will be part of your daily habits.
How to start eating healthy and clean?
There is not a simple answer that can be described in just one paragraph so I will give you several simple tips (steps) so that you can add them little by little and so you can keep them in mind.
1. Eat more Real Foods
Real foods are those foods that are not processed or processed without changing their essence.
For example, an apple is a real food while a caramelized apple is not. Apple-flavored products usually have apple flavors but not apples, therefore they are not real.
Extra virgin olive oil is an acceptable processed food (Real Food) because it is mechanically processed to obtain the oil, but nothing is added to change its content or essence.
This first recommendation is that you should consume more Real Foods because in this way you will reduce the consumption of sugar, salt, hydrogenated fats, preservatives, among other harmful components.
2. Consume whole grains
Whole grains are real foods while refined grains such as white bread, pasta or rice lose nutrients.
This is because when refining the grain nutritionally rich parts are removed.
That is why I recommend consuming the whole grain version.
3. Eat more fruits and vegetables
Consume the fruit and vegetables directly, and not in juices because when you make juices, you lose nutrients such as fiber and antioxidants.
In addition, juices usually are made with lots of sugar.
Try to increase the variety of fruits and vegetables because in that way you can get more nutrients.
Learn to prepare them in new ways and the most important thing is that you should enjoy it while you do it.
You can start by going to your local market and see the varieties that are available, choose a new one that you don’t know and learn how to prepare it. Do this periodically.
4. Control sugar and salt levels
Real foods come naturally with low levels of sugar and salt.
When you add sugar or salt to your meals —over time— you develop tolerance to its taste which means that each time you’ll tend to consume more because that is usually our tendency.
My recommendation is that you should do the opposite and that is to slowly reduce the salt and sugar that you add to your meals. In this way, your palate gets used and you reduce these components that can be very harmful to your health.
5. Avoid artificial ingredients
The artificial ingredients are practically all artificial colors, sweeteners, preservatives and all those that are not natural.
You can easily recognize them because in the list of ingredients they appear with names that you may not recognize. Unlike some common ingredients like tomatoes, onions, etc.
Try to eliminate the consumption of products that have many artificial ingredients and replace them with versions that use real ingredients. If you don’t find these alternatives then try to do it yourself which is usually cheaper and that tastes better.
6. Drink water
Instead of buying juices filled with sugar or toxic sodas, it’s better to drink water that is much cheaper and practical.
If you don’t have the habit then introduce the habit little by little and you will get used to it.
My recommendation is to always have a bottle of water at your fingertips so whenever you want to drink something, water will be your main option.
7. No more alcoholic beverages or caffeine
Caffeine is not synonymous with coffee beans. The coffee bean and even the artisanal coffee produced solely on coffee beans is a real food while the caffeine as an ingredient is not.
There are many products to which caffeine is added and that means they are ultra-processed foods.
Alcoholic beverages are not real products but ultra-processed foods and there is research that shows that they’re harmful to health. Check out: [Alcoholic Beverages and Cancer]
8. Beware of meat and dairy
Meat can be a very problematic food and that is why even the WHO recommends to reduce the consumption of red meats and eliminating the consumption of cold meats due to its high correlation with diseases such as cancer.
The greatest toxicity of the meat is found in its industrialization and in this video, you can see the case of pigs: [Are we going to eat pork?]
Regarding dairy products, starting with cow’s milk, we can see several reasons why it is better to reduce consumption of these products derived from animals. [Explanation in Spanish].
There are many natural foods that can substitute meats and dairy products from a nutritional point of view. This is very good because when you reduce these two products and their derivatives, you begin to add a great variety of foods that you did not consider before.
You can make burgers based on quinoa, lentils, soy, etc. Cow’s milk can be replaced by the shakes of nuts, almonds, peanuts, soybeans, etc.
As you can see, the variety multiplies so your culinary world opens up to many more possibilities.
As I said from the beginning. Don’t obsess over quick changes or expecting immediate results.
Your goal should be to improve your daily habits taking into account the recommendations you have read in this article.
And for nothing in the world give up. If you think you can’t, you’re wrong, the truth is that you can make this changes. The solution lies in your determination.
If you have doubts then write me through social media (@lenusme) to solve these doubts together.
You should also subscribe to the newsletter so you could receive more recommendations like the ones on this post. I send a weekly email.
Finally, don’t forget to stay healthy and to subscribe.
See you in the next post.