clean eating

7 Best Practices For Clean Eating

Clean eating is an approach to living well and optimizing your health through your diet. It is becoming a popular approach to living healthy. The pattern behind clean eating is to try as much as possible to pick fresh, whole foods that are close to their natural forms.

People are already taking a shift towards eating clean and enjoying the many benefits that come with it. Here is how you can be part of them too.

Pick whole natural foods over processed foods.

Stay away from processed foods and choose whole fresh ones instead. Processes foods, except for the few exceptions, can be anything that comes in a package, bag, can, or box. Instead of buying boxed juice, make your fruit juice using fresh fruits. Instead of buying processed meat or poultry, buy the whole, fresh one. The additional advantage of making your own is that you can control the number of calories, salt, sugar, and saturated fats you consume.

READ ALSO: Top 5 Benefits Of Intermittent Fasting

Eat more unrefined foods over refined foods

Refined foods like pasta, white bread, and rice lose most of their nutrients during the refining process. Trade them for whole foods made out of whole grains like oats, millet, brown or wild rice, quinoa, barley, bulgur, and amaranth. An added advantage if eating whole grain foods is that they can reduce the risk of colon cancer, type 2 diabetes, and heart diseases.

Mind your salt and sugar intake

Clean foods generally have low sugar and salt levels, adding them would negate the “as close to natural form” pattern of clean eating. Once you cut out processed foods from your diet, watching your salt and sugar intake becomes relatively easier. But, if you still have to eat processed food, check the label for added salt and sweeteners, even in healthy foods like tomato sauce or yogurt. Also, try flavoring your meals and drinks with natural herbs and spices instead.

Do not drink your calories.

Drinks with high calories like alcohol, specialty coffee, and soft drinks add on extra 400-500 calories. We tend to overindulge in these drinks daily because they are not filling. Clean eaters should cut out these drinks from their diet and choose water, plain tea, or coffee. If you must indulge, do not go past 400 mg of caffeine (3-5 eight-ounce cups of coffee) or 1-2 servings of alcohol for women and men, respectively. Also, avoid using sweet mixers for your alcohol.

Don’t skimp on fruits and vegetables.

Clean eating cannot be complete without fruits and vegetables. Depending on your calorie needs and level of physical activity, try to consume at least 5-9 servings of fruits and vegetables daily. Choose fresh, natural fruits instead of processed juices because they have more fiber and less sugar.

Drink lots of water

Low calories beverages like water will help you curb hunger and feel full. It also enables you to fight fatigue and keeps you energized. If you miss taking flavored drinks, you can infuse your water with lime, lemon, or mint leaves to give it an extra zest.

Every meal should have some carbohydrates, protein, and fat.

Most people generally eat enough fats and carbohydrates, but lack protein, especially during breakfast and lunch. All the classes of food are essential to the body. Protein builds muscles and helps to curb appetite. Carbohydrates are the primary source of energy, and fats give you insulation and help you absorb vitamins. Take note of the importance of these nutrients to your health and ensure every meal has them.

 

You can stay connected with us on social media for amazing and value-adding content.

INSTAGRAM
FACEBOOK
MEDIUM

January 22, 2021
fitness hacks

Top 7 Fitness Hacks For 2021

The year already started hectic with work, studies, family duties, and all the new year resolutions we had planned, and let's not forget the weather. Getting back into working out maybe something that would seem harder than it is and you're probably wondering how you'll fit your fitness routine into your already busy life. 
January 22, 2021
new year's resolution for fitness

Why Your New Year’s Resolution For Fitness Will Fail

The problem is that the initial gusto to become fit barely lasts through January. By month’s end, people are already struggling to remain committed to their fitness goals. By the first quarter of the year, they have given up entirely on the new year resolutions.
December 24, 2020
how-to-prepare-peppered-snails

Peppered Snail (Congo Meat Sauce): The Best Way To Cook

Peppered snails is a particularly popular meal option in Africa and are sometimes known as Congo meat that is a top priority in Nigerian restaurants or fast food menus. In Nigeria, they are often made as a roadside snack for travellers and at most times a party favorite option.
December 24, 2020
grilled-chicken

The Best Grilled Chicken Recipe For Your Christmas Meal

Grilled chicken is very easy to make and also very easy to mess up. Oftentimes the chicken could come out flat and very dry. Marinating the chicken can solve this problem but not doing it the right way may even cause the chicken to be even more dry and bland. The perfect recipe would not only make your grilled chicken juicy and delicious but also fresh.
December 20, 2020
festive-period

5 Tips to Manage Yourself This Festive Period

I know this season is meant to be lived to the fullest but in doing so, I'll like you to stay healthy. You don't need to feel frustrated on how to live or feel guilty you will be breaking your own rules. But at the same time, you don't want to lose al the hard work you've been doing since the year began. Here are some tips that can help you get through this festive period and into this new year in style. 
December 20, 2020
raisin-coleslaw

How to Prepare Creamy Raisin Coleslaw

Coleslaw is a traditional Dutch cuisine. The name is derived from the term 'koolsla' which simply means cabbage salad. Raisin Coleslaw is a salad dish consisting of shredded cabbage, carrots, raisins and other vegetables mixed with mayonnaise.
December 14, 2020
health benefits of walking

Top 7 Health Benefits Of Walking That You Didn’t Know

People of all ages and fitness levels can enjoy several health benefits from walking. It is one of the many physical activities that doesn't involve vigorous movements or special equipment. All you need is a pair of sturdy walking shoes, and you're good to go.
December 13, 2020
morning runnin routine

How To Start A Morning Running Routine

You need to take the time to prepare before a morning run. That usually means preparing from the night before to make sure you are ready to go immediately after your alarm goes off.
December 3, 2020

12 Days Of Christmas Fitness Challenge

On the twelfth day of Christmas, BeYAH Fitness gave to me twelve workouts to try. In keeping with our Fit Christmas themes, we have brought you early Christmas presents - our 12 Days of Christmas Fitness Challenge. People struggle to continue with their fitness goals during the holidays, and this challenge is a great way to remain active, motivated and fit during your Christmas holiday.
December 2, 2020
running in the morning

6 Tips For Running In The Morning This Holiday

When we see people who get up early every morning to run, most of us envy them and wish to be as motivated as they are. Becoming an ardent early morning runner can be easy, especially during the holidays. These tips will help you develop a knack for running in the morning.
July 28, 2020
clean eating for better health

How To Start Clean Eating For A Better Health

Clean eating is an approach to living well and optimizing your health through your diet. It is becoming a popular approach to living healthy. The pattern behind clean eating is to try as much as possible to pick fresh, whole foods that are close to their natural forms. People are already taking a shift towards eating clean and enjoying the many benefits that come with it. Here is how you can be part of them too.