In the meal plan are recipes for breakfast, lunch and dinner. Lower risk of developing type 2 diabetes ( 5)Ĭlean Eating Diet Meal Plan Clean Eating Diet Sample Menu.Lower risk of coronary heart disease ( 3, 4).Lower risk of cardiovascular events, coronary heart disease, ( 1, 2).In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below: This makes it a great choice if you’re looking for a healthy diet that you’ll actually stick to. It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. It has also been ranked as the number 1 diet since 2018 according to the U.S. Many credible organisations suggest following a Mediterranean diet. It is high in the foods mentioned within the previous section, with a focus on fruits, vegetables, whole grains, fatty fish, beans, legumes and low-fat dairy. However, the Mediterranean diet is one of the diets that has been studied a lot and the consistent results it produces is why it’s considered one of the best to follow. Trans fats: vegetable oil and margarineĬombining all those foods and principles into a diet can be a tricky process.Processed meats: bacon, canned meat, salami, sausages.Sugar-sweetened beverages: soda, tea with added sugar, sports drinks.Fried foods: french fries, donuts, fried meats.Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits.You shouldn’t feel guilty for treating yourself occasionally, but don’t make a habit of eating these foods regularly: This causes nutritional imbalances, which can lead to health problems. Certain types of foods are also be high in saturated fats, so it’s good to be aware how much you are consuming.Įating a clean diet doesn’t mean starving yourself or being overly restrictive with your food choices. You may be surprised how much sodium/salt or sugar are in particular foods. Protein is essential in preventing muscle loss and fiber helps improve digestion.Ī good habit to pick up is to check the food labels.
#CLEAN EATING FULL#
Both help you feel satiated, meaning you stay full and therefore, will feel the need to snack less. Protein and fiber are both nutrients you should ensure you are getting enough of. You’ll also want to start experimenting with different herbs and spices rather than using salt all the time to flavour food. High fiber contents within food help keep you full without consuming many calories. Fruits, berries, nuts and seeds are great choices that are full of fiber. If you’re hungry between meal times, it’s a good idea to stock up on some healthy snacks. Canned food often has lots more sodium, which can lead to increases in blood pressure. On the whole, you’ll want to prioritise eating whole, fresh food rather than canned food. General Guidelines for Clean EatingĪlthough it’s good to know the types, it’s a good idea to know some basic principles that you can follow to keep your eating as clean as possible. These foods are lower in sugars and higher in important vitamins and nutrients, including fiber and protein. These contain less saturated fats than in red meats like beef and pork.
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Choose extra-virgin varieties, which aren’t diluted with cheaper oils. Be sure to check the labels for extra added sugar. Flaxseeds and chia seeds are also a great plant-based source of of omega-3 fatty acids Both legumes and beans are great sources of plant-based protein. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
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Berries also contain lots of antioxidants Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below: Generally, you’ll want to focus on eating whole foods. 7 Life after the meal plan Foods to Eat on a Clean Eating Plan