Have you ever felt confused about the term clean eating or clean dieting?
Clean eating is a healthy lifestyle approach that focuses on consuming whole, natural foods like fruits and vegetables, while also increasing your water intake.
But does this diet mean you have to completely avoid other types of food? Read on for a full explanation below!
What Is Clean Eating?
Clean eating is a dietary pattern aimed not only at weight loss, but also at helping you manage what you eat on a daily basis. A clean eating diet should include essential nutrients such as protein, carbohydrates, healthy fats, vitamins, and minerals that support your overall health.
This eating pattern was first introduced by Tosca Reno in her book The Eat-Clean Diet.
The main principle of clean eating is to consume fresh, whole foods that aren’t heavily processed or cooked for long periods, such as fruits, vegetables, healthy fats, whole grains, and lean meats.
On the other hand, processed foods such as frozen meals, snacks, sausages, and similar products are best avoided. In short, you’re encouraged to limit foods that contain additives or preservatives.
This is because research published in Food and Nutrition Research shows that people who consume fresh foods tend to have a higher metabolic rate compared to those who regularly eat processed foods.
As a result, this approach can help reduce the risk of obesity and various degenerative diseases caused by the buildup of excess fat and calories in the body.
A Guide of How to Do Diet Clean Eating
Now that you understand what clean eating is, here’s a simple guide you can follow to get started with a clean eating diet:
1. Eat More Fruits and Vegetables
Fruits and vegetables are a must in any clean eating menu. As mentioned earlier, the core of clean eating is to consume natural, fresh foods that are prepared in a healthy way.
However, some people believe that frozen fruits and vegetables are still acceptable, since their nutrients are generally preserved.
Instead of eating fried sausages, it’s better to choose meat that is steamed or grilled. The same goes for drinks, opt for whole guava fruit or freshly made juice rather than packaged guava-flavored beverages that contain added sugar or preservatives.
2. Choose Complex Carbohydrates as Your Staple Foods
Another step in clean eating is choosing complex, high-fiber carbohydrates as your main staple foods. For example, you can opt for whole grain bread, brown rice, potatoes, and more. Pair them with high-protein foods to help keep you feeling full for longer.
3. Check the Nutritional Value of Your Food
It’s important to always check the nutrition label on any packaged food you buy. Make sure it doesn’t contain more than one type of additive. Also pay attention to the sugar and salt content, since one of the key principles of clean eating is limiting both.
Although sodium limits can vary from person to person, the average recommended intake for adults is around 1,300 to 1,700 milligrams per day.
4. Manage Portion Sizes and Meal Times
To successfully lose weight, one of the key factors is managing your portion sizes and meal schedule. In clean eating, it is often recommended to eat six small meals per day.
Eating smaller portions more frequently can help control hunger, as your body continues to digest food throughout the day.
5. Choose Organic Products
Choosing organic products that contain fewer chemicals is one of the best ways to follow a clean eating diet. In addition to fruits and vegetables, you can also consume meat and milk. However, make sure to choose products that are labeled organic.
6. Drink Enough Mineral Water
Another part of clean eating is drinking enough mineral water. The general recommendation is about 8 glasses of water per day, or around 2 liters, although individual needs may vary.
In addition to preventing dehydration, drinking enough water can also help support healthy metabolism and overall bodily functions.
Choose high-quality drinking water with naturally preserved minerals that reach you just as they are, such as AQUA. AQUA has been trusted for more than 49 years to provide high-quality drinking water, with its quality ensured through more than 400 safety and quality tests.
So, let’s enjoy the refreshing taste of selected mountain mineral water by drinking #AQUADULU in every activity you do!
Diet Clean Eating Menu
Below are some clean eating menu ideas for beginners that you can try.
1. Red Rice
Red rice is a clean eating diet option that is richer in nutrients compared to regular white rice. This is because red rice contains fiber, natural oils, vitamin A, B1, B6, and protein.
2. Whole Wheat Bread
The reason whole wheat bread is chosen as a clean eating option is because it is rich in fiber and low in calories, making it good for your health.
3. Juice
Another clean eating option is pure fruit juice. This drink is not only good for the digestive system, but also helps support the immune system and improves nutrient absorption before consuming other foods.
4. Soybeans
Soybeans are a clean eating food that contain amino acids, fiber, carbohydrates, and vitamins E, K, B, and C. You can enjoy them as a snack in the afternoon or evening.
Is Clean Eating a Good Choice?
From the explanation above, it can be concluded that the principles of clean eating are actually quite similar to the balanced nutrition guidelines recommended by the Indonesian Ministry of Health (Kemenkes RI). From managing portion sizes and meal timing, eating plenty of fiber, reducing sugar and salt intake, to drinking enough water, which are all also included in the balanced nutrition guidelines.
However, it’s important to note that the clean eating diet generally avoids the use of supplements as additional nutrients. This is because our body doesn’t really need supplements if we already consume nutritious foods in appropriate portions.
In addition, since some clean eating foods are served raw, it’s important to pay extra attention to food hygiene to prevent possible infections that could enter through the oral route.
So, are you interested in trying clean eating? Hopefully, this information is useful, especially for those of you who want to shift toward a healthier eating pattern. And don’t forget to keep #AQUADULU ready in every activity you do!
Read also: What Is The Dukan Diet? Here Is The Rules for Weight Loss
