National Nutrition Month – Eating Clean

Eating Clean –

When you think of eating clean you might think “Hey… I wash my fruit and vegetables, I eat clean enough”. But eating clean is not about washing (although you really should do that too~) Eating clean is about what you eat.

Alcohol – while in moderation there are some health benefits to having a glass with dinner, too much alcohol is bad for your liver, which helps you to naturally detox.

Sugar – The American Heart Association recommends a max of 6 teaspoons per day for women, and 9 for men, which adds up quickly. Watch processed foods for hidden sugars. Be familiar with the 50 alternate ways to list sugar in an ingredient list. Lowering your sugar intake can lower your risk for heart disease and high blood pressure.

Salt – Americans tend to eat way too much salt. Salt is in so many foods, especially when dining out. Restaurants use a lot of processed foods which have a very high salt content. So cook at home and use fresh ingredients.

Saturated fat – Saturated fat raises your LDL or bad cholesterol. Found in butter, milk , cheese and meat products.  So cut back on animal fats and replace with healthy unsaturated fats like avocado, olive oil and nuts.

Grains – It is important to eat whole grains and not refined grains. Check the labels again… if it says wheat flour that is not the same thing as whole wheat. Refined grains are stripped of vitamins, nutrients and fiber.

Processed foods – Processed foods often carry a lot more unnecessary and unhealthy ingredients. Stick to making things at home and using fresh ingredients to have a more clean diet.

Fruit and Vegetables – Eat more! Fresh is best but unsweetened frozen or canned work as an alternative. Anywhere from 5-13 servings, depending on what you are eating. Aim daily for 2 cups of fruit and 2 1/2  cups of vegetables. (Based on a 2000 calorie diet).

Water – Our bodies are 60% water and our organs depend on it. We need it to circulate oxygen and eliminate toxins. Aim to drink at least 8 glasses per day. Add lemon or lime if you need to add a flavor.

Green tea – Great at boosting immune system and also has oral health benefits which we love! (See article here at Livestrong.com)

Be mindful of what you are eating. Check labels. Live healthy!

 

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