Literally, clean eating means “clean, pure food,” meaning “natural” food. Clean Eating mainly uses natural, fresh, wholesome and unprocessed foods – preferably in organic quality.
Industrially processed products and fast food are avoided, as well as white flour and sugar as well as products with many calories. Also, alcohol consumption is severely limited. Otherwise, there are no rigid rules, so anyone can incorporate as many clean eating principles into their everyday lives as they like.
The most important aspect of the clean eating method is to consume natural foods that are as natural as possible, even those that are clean and do not require any artificial additives.
So you do not have to become a raw food and you do not have to eat vegetarian or vegan. A balanced diet with home-cooked food is at the heart of the concept. This means, for example, “no” to the ready pizza with artificial additives and to the recipe for the self-prepared pizza with wholegrain flour and fresh vegetables from the market.
The clean eating basics are also easy to implement for the nutritional layman: make their own and fresh and omit anything that could harm the body, so refined sugar, white flour, salt, synthetic additives, flavorings and flavor enhancers.
There are also some rules of conduct, such as daily breakfast and up to six small meals a day. In addition, proteins and complex carbohydrates should be combined with each meal, for example, wholemeal bread with cheese or potatoes with egg.
There are few rules on what foods allow for clean eating and which are prohibited. In general, unprocessed foods are allowed, for example, fresh fruits and vegetables.
For reasons of sustainability, you should also pay attention to seasonal and regional products. In this way, you support the local fruit and vegetable cultivation and at the same time ensure a low CO2 balance of your lunch.
High-quality grains, such as wholegrain rice, quinoa, bulgur and spelled products, also fit the clean eating concept. As a snack, nuts and almonds are suitable.
Animal products are also allowed to a certain extent. Lean red meat and fish from appropriate and sustainable rearing should be part of your diet. Legumes provide vegetarians and vegans with the necessary protein and variety on the plate.
When cooking, you should keep in mind that by overheating important nutrients are lost. Prefer gentle preparation methods such as steaming or steaming and avoid frying.
Avoided Processed foods as far as possible. These include, for example, cakes, bread, sweets, pasta, ready-made sauces or ready meals.
The conversion of one’s own diet can be difficult at the beginning, even if there are no strict rules. For the change in diet to succeed, you should start with small changes that you can integrate well into everyday life.
For example, try to cook for at least four days a week, preferably organic foods or exchange white flour products for the whole grain variety. Gradually, you can then increase and change more and more aspects.
For example, a healthy breakfast starts with a recipe for sweet or savory porridge or a smoothie.
Two of the five meals can be crunchy snacks – a handful of natural nuts, a healthy fruit bar or rice waffles with sweet nutmeg. Small kitchen gadgets that make healthy eating easier according to nutritionists. If you want to go fast in the evening, a vegetable casserole baked with feta cheese is ideal clean eating dinner.