Clean eating with 10 tips

Geschatte leestijd: 2 minuten When the new year approaches, many envision a better diet. In fact, this is a great time to get your family members involved in your fitness lifestyle!

Clean Eating 10 Tips

With that in mind, there are a few simple ways to modify favorite dishes to better fit into your diet. Here are ten easy rules to clean up your favorite family dishes:

1. Reduce or Eliminate Fats

Usually, you can reduce the prescribed amount of oil in common dishes by at least one-third to one-half without affecting the taste. Use leaner cuts of meat, such as chicken breast instead of the whole bird. Try marinating with broth, vegetable juice, citrus juice, and use non-stick cooking spray.

2. Decrease the Number of Simple Carbohydrates

Sugar and other useless carbohydrates tend to creep into everything, from cereals to the gum we chew. Use sugar substitutes or reduce the amount of sugar you use in your recipes by one-third to one-half.

3. Replace, Replace, Replace

Find ways to replace commonly used ingredients with better choices. Replace a whole egg with two egg whites, sugar with sweetener, canned vegetables with fresh, frozen, or types without added salts.

4. Increase the Amount of Food with Vegetables

If you remove excess pasta, sauce, or other ingredients from a dish, but still want a full plate, add extra fiber-rich vegetables, such as broccoli or green peppers.

5. Eat Naturally

Learn to appreciate the composition, smell, and taste of food that hasn’t been drowned in gravy or bathed in cheese. Think about what you can do to create dishes with ingredients left in as natural a state as possible. Good, fresh, and simple food doesn’t need to be drenched in butter.

6. Use Fresh Ingredients

Use fresh or frozen versions of ingredients as much as possible instead of dried, processed, canned, heavily salted products, or ingredients filled with preservatives. The flavor, aroma, and nutritional value of fresh herbs and vegetables processed in the kitchen are incomparable.

7. Appreciate Beauty

Use vegetables of different colors and compositions or use two contrasting flavors in a dish to make it more interesting, such as red and green vegetables or soft and crunchy ingredients in the same dish. Simple things like these make the transition to a healthier diet less noticeable.

8. Enhance Flavor Naturally

Use vegetables that are naturally sweeter like red peppers or tomatoes, or spicier like chili peppers, strong flavors like garlic and onion, or bitter like lime juice, to reduce the need for heavy sauces, sugar, and salt.

9. Increase Protein Content

While you’re working to eliminate saturated fats and sugar from your diet, also consider ways to get in those one to two grams of protein per pound of body weight to build muscle mass. Increase the amount and replace the type of protein needed in a recipe as necessary to ensure you’re not shortchanging your muscles.

10. Watch Your Portion Size

Sometimes all you need to do is look at the size of your portions. The four cups of rice you get on your plate at a restaurant isn’t a serving; it’s a cheap way to make you think you’re getting a good deal!