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Stretch it Out
So how do I eat clean?
1. Eat more fresh fruits and vegetables
Fruits and veggies are undeniably healthy. Meanwhile, try to load up more plant-based proteins e.g. Beans & Lentils; and high protein whole grains e.g. Quinoa & Oatmeal.
2. Watch out for processed foods
Not all processed foods are bad, but read the ingredient label next time you go to the supermarket, avoid any product with high sugar content and artificial ingredients.
Examples of clean processed foods – Plain yogurt, cheese, packaged baby spinach.
If you want to minimise your intake of processed food, aim to do more food prep and cooking at home. For example, you can make salad dressings, pasta sauce, mayo, hummus and broth at home easily!
3. Limit added Sugar
Most people eat too many added sugars and we have talked about the dangers of it previously. To cut up your diet, it is important to cut down on added sugars by limiting sweets like fizzy drinks, candy and baked goods. (Yes. Sorry no more cakes for you..)
4. Keep an eye on Sodium
Like sugar, most of us are getting too much sodium than we need. Cutting back on processed foods will help you reduce your salt intake, as most packaged food contains more sodium than homemade ones. To help minimise salt while you cook, flavour your food with herbs and spices, citrus and vinegar. In addition, coarse sea salt or kosher salt is a better choice of salt compared to table salt.
5. Limit alcohol consumption
Regardless of the diet plan you may follow, it is always important to consume alcohol in moderation.
Feeling inspired? Why not try out this 7-day clean eating challenge?
Day 1: Start carrying a water bottle wherever you go – because it is super important to stay hydrated!
Breakfast: Overnight Oats with Berries
Lunch: Poke Bowl
Dinner: Baked Chicken with Broccoli with Brown Rice
Day 2:
Breakfast: Banana Almond Breakfast Smoothie
Lunch Mediterranean Bowl (Make hummus, tzatziki and quinoa the day before)
Dinner: Tomato & Basil Quinoa Risotto (Double it for lunch next day) and Tomato, Avocado & Arugula Salad
Day 3:
Breakfast: Avocado Egg Toast
Lunch: Tomato & Basil Quinoa Risotto
Dinner: Avocado Chicken Salad (Double it for lunch next day)
Day 4:
Breakfast: Muesli with Berries
Lunch: Avocado Chicken Salad
Dinner: Brown rice with Pan-fried Salmon and Vegetables
Day 5:
Breakfast: Avocado and Banana Smoothie
Lunch: Mediterranean Bowl
Dinner: Pork Chop with Broccoli with Couscous
Day 6:
Breakfast: Banana oatmeal pancake
Lunch: Tomato Chickpea Salad
Dinner: Salmon Lettuce Wraps
Day 7:
Breakfast: Yogurt with Berries and Nuts
Lunch: Noodle Soup with Chicken and Choi Sum
Dinner: Salmon and Asparagus (Or other vegetables)
Transitioning to a clean living lifestyle is a journey, not a destination. Over time and one swap at a time, you will be encouraged as you see the numerous benefits of a clean living lifestyle.
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