Contents:
- Medical Video: Mayo Clinic Minute: 6 tips to healthy eating on a budget
- What is that clean eating?
- How to do clean eating?
- 1. Eating fresh food
- 2. Increase fiber consumption
- 3. Choose complex carbohydrates as a staple food source
- 4. Read the nutritional value of each food
- 5. Set the portion and hours of meal
- 6. Drink enough mineral water
- Is clean eating well done?
Medical Video: Mayo Clinic Minute: 6 tips to healthy eating on a budget
Have you ever heard of a diet clean eating, or have you even been on this diet? Is this diet good to do and does not have a harmful effect?
What is that clean eating?
Like other diets, clean eating designed with the aim of losing weight. Diet clean eating first appeared when in 1960, but was widely introduced in 2007 by Tosca Reno who released a book called "Eat Clean Diet". Basically cleaneating not a diet, but rather a way of life and the choice of food for consumption.Clean eating said to be able to lose weight, increase energy use and metabolism, improve sleep quality, make skin and hair healthier, and improve mental health.
How to do clean eating?
1. Eating fresh food
Clean eating principled to consume fresh food and through a good cooking process. In addition, the main principle of clean eating namely not eating packaged foods, such as corned beef, canned fish, sausages, nuggets, even soy sauce and sauce. All foods with preservatives and additives in them must be avoided. It is advisable to consume chicken breast compared to chicken nuggets, or eat apples directly from apple pie containing additives in it. The point is fresh food is the most important thing.
The benefits of avoiding processed foods are proven in a Food and Nutrition Research survey. In this study, it was proven that people who ate fresh food produced more calories to digest the food that came in, compared to people who ate processed foods. This can prevent you from the incidence of obesityand various degenerative diseases caused by excess calories and fat in the body.
2. Increase fiber consumption
You don't have to be a vegetarian if you want to do it clean eating, but one of the principles introduced in clean eating is increasing fiber consumption in one day. Of course fiber is obtained from eating fresh vegetables and fruits.
3. Choose complex carbohydrates as a staple food source
People who do clean eating it is usually recommended to consume 1200 to 1800 calories. This small amount of calories is indeed intended for weight loss programs. Therefore, it is recommended to frequently consume complex and high-fiber carbohydrates, such as whole wheat bread, brown rice, brown rice, and so on. In addition it is also recommended to eat foods that are high in protein that can hold hunger longer.
4. Read the nutritional value of each food
Your job is to find out information about food that will be given to the body. It is better if the food has more than one additive, then do not consume it. Also note the sodium and sugar levels in these foods. Clean eating also greatly limits the consumption of sugar and sodium. The limit of sodium that can be consumed in one day is 2300 mg of sodium, while in processed foods or packaging the sodium content can exceed a predetermined limit.
5. Set the portion and hours of meal
The key to losing weight is not only the selection of food, but also the portion eaten and regular meal times. The portion recommended in doing so clean eating which is to divide the time and portion of meals by as much as 6 small portions in one day. Eating small portions of food but often will prevent you from feeling hungry, because the process of digesting food is carried out by the body.
6. Drink enough mineral water
Within a day, it is recommended to drink 2 to 3 liters of mineral water, equivalent to 13 to 8 glasses per day. In addition to making the body well hydrated, consuming drinking water and avoiding calorie drinks makes it easier for you to lose weight.
is clean eating well done?
Principle clean eating actually almost the same as the principle of balanced nutrition recommended by the Ministry of Health of the Republic of Indonesia. So, in fact we have long been encouraged to do what is called clean eating. Set the portion and time to eat, avoid processed foods that are high in calories, reduce sugar and salt, consume lots of fiber, and enough water, are also things that are also in the balanced nutrition guidelines.
But the principle clean eating what should be avoided is to take supplements in addition to nutrients. This is actually not needed by the body, because if you can eat fresh food, such as vegetables, fruit, protein sources, and carbohydrates with portions as needed, then these foods can meet your mineral and vitamin needs. In addition, if you really want to lose weight, you should first consult a health professional, such as a nutritionist, to make it easier to reach the desired target and avoid eating habits.
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