Clean Eating Nashville Chiropractor

The Beginner’s Guide to Clean Eating

Overwhelmed with food choices and all the different diets available? The term clean eating has become a popular term. Clean eating is simply going back to basics. Choosing foods that are raised or grown with minimal processing. We have put together a list of easy to follow steps to help you get started.

Clean Eating Meal Plan and Shopping List

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1. Choose whole foods.

The most important principle of clean eating is to eat foods in their most natural state. Opt for sprouted wheat over white bread, oranges over orange juice (fresh-squeezed is OK). And meat that lists “mechanically separated chicken” on its shrink-wrapped label? That’s unsurprisingly out, too.

Research shows diets high in fiber from foods like fruits, vegetables and whole grains can reduce inflammation linked to a slew of chronic diseases, like heart disease and diabetes, all while helping regulate your weight.

2. Keep it local.

Processed food in the U.S. often travels more than 1,300 miles to reach consumers, and produce can sometime travel up to 1,500 miles, or more. This means your food could be on a truck for up to two weeks before it reaches your plate. Buying local produce not only reduces your carbon footprint, it helps ensure you’re getting the most nutritional bang for your buck. All that extra time food spends on a truck can cause nutrients, like vitamin C, to oxidize and diminish.

One study found that after four weeks, the level of vitamin C in orange juice went from 27 to 65 mg/c (milligrams per cup) down to just 0 to 25 mg/c, and researchers believe the same applies for whole fruits and vegetables. Plus, buying locally grown produce ensures you’re getting foods that are in season, which tend to taste fresher.

3. Read labels.

In today’s busy lifestyle where everyone is always on the go, it is not always easy to choose the healthiest options.  But when it comes to convenience foods, always read nutrition labels to ensure what you’re buying is made with natural ingredients, not chemicals. Avoid packaged foods that contain added sugars, artificial food coloring, preservatives and chemicals. And don’t overlook artificial sweeteners. New research suggests they can disrupt your metabolism. The artificial stuff might also affect your body’s ability to process real sugars, which could set your weight loss goals off track.

4. Conquer the kitchen.

Think eating clean is too costly or labor-intensive? If you have your kitchen properly stocked with ingredients, you can whip up a healthy meal in the time it would take to order takeout. You’ll probably save money, too. Not to mention, you’re more likely to be eating over-processed, higher-calorie foods if you eat out.

Preparing your own clean meals may take some getting use to.  All you need is a little knowledge about nutrition and where to find the right foods. If you are not a fan of certain foods its ok, just find the ones that you like.  But don’t be afraid to try new things.

Dr. Roth has spent over twenty years researching and locating the most natural and powerful nutritional supplements in the world to help her clients reach nutritional wellness and balance. Contact us today for a FREE 30 minute consultation to discuss your nutritional needs today.