![]() ![]() Moreover, most cattle on industrial farms are fed grains rather than their natural diet of grass. The animals are typically given antibiotics to prevent infection and injected with hormones like estrogen and testosterone to maximize growth ( 30). Livestock is often raised in crowded, unsanitary factory farms. In addition to fresh, unprocessed foods, when possible, choose food that comes from ethically raised animals. Choose food from ethically raised animals Opt for healthy, minimally processed oils and fatsġ1. Margarines and some vegetable oils are highly processed and linked to an increased risk of disease. These include avocado, walnuts, and fatty fish rich in omega-3s.įurthermore, olive oil can be a good substitute as it offers health benefits such as helping to reduce inflammation. Some studies suggest that consuming too much omega-6 fatty acids, including linoleic acid, and not enough omega-3 fatty acids could contribute to obesity and chronic inflammation ( 16, 17).Īlthough limiting vegetable oils and spreads may offer some benefits, eating a moderate amount of healthy fats is essential. Vegetable oils and margarine don’t typically meet the criteria for the original intent of clean eating.įor starters, they’re produced via chemical extraction, making them highly processed.Ĭertain oils like soybean and corn oil contain high levels of the omega-6 fatty acid linoleic acid, which is an essential fatty acid. Ultra-processed foods can lack nutrients and may contain ingredients like excess sugar and sodium. That includes items tagged “natural,” because even though the Food and Drug Administration (FDA) states that the term should mean nothing artificial or synthetic has been added to a food that wouldn’t normally be expected, that doesn’t include food production methods like the use of pesticides.įurthermore, the FDA doesn’t consider the term “natural” when describing nutritional or health benefits ( 9). When reading labels, look for items with the least amount of added ingredients - especially ones that you don’t recognize. ![]() Most processed items have lost some of their fiber and nutrients but gained added sugars, sodium, and other ingredients meant to preserve them and make them taste more appealing ( 8). These foods can contain added sugar, artificial colors, stabilizers, or preservatives.Įxamples include salty snacks like chips, packaged cookies, and fast food, which may have undergone chemical and physical processes ( 7). Ultra-processed foods have been linked to an increased risk of heart issues, so try to limit their consumption. Choose frozen or canned versions when cooking as they can be more affordable and make meal prep easier.Įating a nutrient-rich diet involves choosing foods that are minimally processed and rich in naturally occurring nutrients.Add spinach, kale, collards, or squash to your soups and stews.Wash and chop veggies, toss them with olive oil and herbs, and place them in a container in your refrigerator for easy access.Top your oatmeal, cereal, or yogurt with berries, bananas, or plums.Add fruits such as apples, strawberries, watermelon, grapes, or tangerines to your salad. ![]() Make your salads as colorful as possible, including at least three different vegetables in addition to greens.Here are some easy ways to incorporate more fruits and vegetables into your diet: However, eating more fruits and vegetables, regardless of whether it be organic or conventional, is beneficial for your health when compared to eating them in limited quantities ( 6). In fact, many large observational studies link high fruit and vegetable intake to a reduced risk of conditions like cancer and heart disease ( 2, 3, 4, 5).įresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing.Ĭhoosing organic produce can help you reduce exposure to pesticides. They’re loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage ( 1). Vegetables and fruits are undeniably rich in nutrients. ![]()
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