Click me

Spring "Clean" Your Diet: Clean Eating Guidelines and Benefits

SPRING "CLEAN" YOUR DIET What does it mean to "eat clean"? It means to eat fresh, unprocessed foods. The experts from NorthShore University HealthSystem explore its health benefits and share some simple guidelines for giving your diet a yearlong spring clean. +NorthShore University Health System WHAT IS CLEAN EATING? RICH DIET IT'S A BALANCED DIET that focuses on natural, nutrient-rich foods like fresh fruits and vegetables, whole grains and lean proteins. BENEFITS It's good for your colon! A "clean" diet can improve the health of your colon and help reduce your risk of colon cancer. It's an easily sustainable lifestyle change that avoids these common diet pitfalls: SLOW METABOLISM Some weight-loss seekers cut too many calories and skips meals, which can slow one's metabolism and cause weight gain when normal eating habits are resumed. ADDED SALT, SUGAR AND PRESERVATIVES A microwaveable meal or diet-friendly cookie may be low in fat and calories, but it's probably high in flavor-enhancing ingredients like salt, sugar and artificial flavors and preservatives. CLEAN EATING GUIDELINES: Choose: Avoid: UNPROCESSED, PROCESSED, PRE-PACKAGED FOODS NATURAL FOODS Unprocessed foods are fresh and have few (if any) added artificial ingredients and preservatives. Processed foods-often in low-fat and low-calorie options-have artificial flavors and preservatives added in order to extend shelf-life. Examples: fresh fruits and vegetables, unsalted nuts and seeds, unrefined grains like brown rice, lentils, beans and oatmeal. Examples: sweeteners, canned fruits, refined grains like white bread, white rice, pasta, frozen meals and fast foods. TIP: If there are ingredients that have long, hard-to-pronounce names, the food is most likely processed. Eat Healthy: Choose the right source of protein, carbohydrates and unsaturated fats. COMPLEX UNSATURATED PROTEINS CARBOHYDRATES FATS Protein helps build muscle and Fats help your body feel satisfied and Complex carbohydrates take longer for the body to break down into sugar and are a good source of energy. keeps you feeling full longer. may help protect your heart. Healthy proteins: turkey breast, salmon, low-fat cheese, yogurt and eggs. Healthy complex carbohydrates: whole grain pasta, Healthy fats: avocados, walnuts and olive oil. brown rice and lentils. WATCH FAT, SALT AND SUGAR INTAKE. Processed foods are full of hidden fats, salts and sugars. Avoiding processed foods reduces your intake of these hidden diet-busters. EAT 5-6 SMALL MEALS THROUGHOUT THE DAY. This will prevent overeating and keep blood sugar levels stable. AVOID DRINKING YOUR CALORIES. Choose water over soda and other sugary drinks. Limit your intake of alcohol. Try to drink 2 liters of water daily. YOU ARE WHAT YOU EAT SNACK HEALTHIER If you are craving a savory snack, pair hummus with carrots rather than chips and crackers that are high in sodium, calories and fat. If you are craving a sweet treat, opt for a natural nut butter instead of cookies and candy bars. The healthy fats found in nuts are good for your heart and can help lower cholesterol. COOK SMARTER Choose olive or coconut oil over margarine or vegetable shortening. PLAN FOR PRODUCE AT EVERY MEAL Increasing your vegetable intake is extremely beneficial. Make it easier by grabbing bagged leafy green salads and frozen vegetables from the grocery store. What are additives and preservatives? Artificial coloring Processed foods and beverages contain food colors and chemical dyes. Research has shown that artificial coloring can increase hyperactivity in children and worsen the symptoms of asthma. High fructose High fructose corn syrup is commonly corn syrup found in soft drinks. Research has shown that high fructose corn syrup can raise the risk of obesity and type 2 diabetes. Aspartame Aspartame is an artificial sweetener. Studies have shown that aspartame could be a potential cause of seizures and headaches, and that it can negatively affect mood and mental performance. WHEN TO BUY • SPRING • SUMMER FALL • WINTER Asparagus Radishes Spring Arugula Mushrooms Strawberries Peas Oranges Melons Swiss chard Peaches Cucumbers Carrots Apricots Nectarines Blackberries Brussels sprouts Eggplants Cherries Raspberries Blueberries Okra Beets Melons Tomatoes Zucchini Summer squash Štring beans Peppers Fall Mustard greens Apples Pears Pomegranates Broccoli Cranberries Cauliflower Grapes Kale Winter Turnips Winter squashes Celery root Parsnips Sweet potatoes Carrots Rutabagas Leeks Sources OI Summer

Spring "Clean" Your Diet: Clean Eating Guidelines and Benefits

shared by NorthShoreWeb on Mar 25
The health benefits of clean eating are many, such as possible weight loss and the reduction of one's risk for diabetes and some types of cancer, including colon cancer. The experts at NorthShore Univ...


Did you work on this visual? Claim credit!

Get a Quote

Embed Code

For hosted site:

Click the code to copy


Click the code to copy
Customize size