Fruits and Vegetables, 76% of americans don’t get enough fruit each day and a whopping 87% aren’t eating enough servings of vegetables. eating more fruit and vegetables can help significantly reduce your risk for a number of chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer.
Whole Grain, the least processed is cleaner, Think whole grains that look most like their just-harvested state. we think that whole-wheat pasta and whole-grain bread made with simple ingredients are part of eating clean. But to eat clean packaged whole grains you’re going to need to take a closer look at the ingredients. whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and have minimal, if any, added sugar. and when you swap out refined carbs for whole grains you’ll get more fiber, antioxidants and inflammation-fighting phytonutrients.
Less Meat, cutting back on meat is healthier for you and the planet according to rising researches, and we do not mean perfect veganism, just eating less meat, which can help reduce your blood pressure, and your risk of heart disease and also help keep your weight in check.
Actually, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet. and if you’re thinking you’re not going to get enough protein by cutting down on meat, fear not, it’s easy to get that much protein eating a vegetarian or even vegan diet. Eggs, dairy beans and nuts all offer protein.
Processed Foods, see technically when we chop, mix and cook at home we are processing foods, the trouble is that so much processed food at the grocery store is processed beyond the point of recognition. keep an eye out for anything with lots of sugar and refined grains, super-long ingredient lists with foods you don’t recognize and anything with partially hydrogenated oils. Clean processed foods exist though, like plain yogurt, whole wheat pasta, and much more.
Sugar, no more than about 6 teaspoons per day for women and 9 teaspoons per day for men. to clean up your diet, cut down on added sugars by limiting sweets like soda, candy and baked goods, also sugar added to healthier foods like yogurt, tomato sauce and so on?
Sodium, which just like with sugar, most of us are getting far more of than we should. no more than 2,300 milligrams daily, about one teaspoon of salt, or even lower in case of need. and to help minimize salt while you cook, flavor your food with herbs and spices, citrus and vinegar. use it smartly.