Clean eating doesn’t have to be pricey nor complicated
Clean eating begins with embracing a few fundamental healthy principles. It boils down to increasing the ingestion of nutrient-dense elements like vegetables, fruits, whole grains, lean protein, and heart-healthy nuts. It is also advisable to continuously check if you are eating the correct portion size and at the same time watch sodium, sugar, and saturated fat consumption. You can even save money if you plan ahead and buy smart.
Simple steps to get on the right track to clean eating
1. Restrict your processed food intake
A study done by JAMA Internal Medicine found that one single restaurant meal contains more than half of most people’s recommended calories for an entire day, 151% of the recommended daily sodium and an average of 83% of the saturated fat allowed.
An excellent way to avoid eating out if you don’t have a lot of time for your daily cooking is to prepare ahead some frozen dinners.
You just need to make some extra portions every time you cook, then pack them in individual containers, label them, and place them in the freezer. This will help you save time and money, and also avoid the extra calories, sodium, and saturated fat intake.
2. Prefer whole grains
Whole grains have lots of beneficial nutrients, which help your body produce energy and fiber, making you feel fuller longer. When you eat refined grains, you miss on all these nutrients, as they are taken out while being processed, making them less healthy but also contributing to weight gain, because they are processed faster and leave you feeling hungry quicker. Buy smart and choose to eat brown rice, oatmeal, barley, quinoa, whole-wheat bread, and pasta.
3. Eat lots of vegetables
The average recommended portion of vegetables is three cups per day, but most people miss the mark. Losing very important minerals, vitamins, and fiber.
The problem most people face is that fresh vegetables can sometimes be expensive and they can go bad if you don’t eat them on time. Buying frozen vegetables is an excellent way to make sure you always eat your veggies and still maintain a healthy budget. Add frozen vegetables to your favorite meals; you can use them in soups or pasta for a nutrient addition, or just steam them for an easy veggie side.
4. Embrace beans and eat less meat
You don’t have to give up meat completely, but cutting back on your meat consumption will help you reduce saturated fat. You surely need to eat enough protein, but it doesn’t all have to come from meat. That is where beans come to your rescue. Beans are healthy, delicious, and can improve the cholesterol levels in your body.
A study done by the First National Health and Nutrition Examination Survey found that people who consumed beans on an average of four or more times per week were 22% less prone to develop heart disease. Beans are also cheaper than meat and don’t require refrigeration before been cooked.
Also, take into consideration that buying dried beans is the least expensive and healthiest option. If you choose to use canned beans, make sure to rinse them well before eating to eliminate the excess of sodium.
Remember: the way you eat has a great impact on the result you get from exercise. At Big Horn Crossfit, we want you to succeed in every goal you set or yourself in the fitness areas. This is why we advise you on nutrition and invite you to be a part of our Crossfitters’ community. If you do this, you can be sure you will get the best results.