Clean eating: 10 tips for changing your diet


Eating healthy doesn’t have to be complicated. For some, however, it can be challenging to get started. If you want to change your diet but are unsure how to go about it, here are a few helpful tips for you.

1. Check your grocery inventory

Remove the foods from your pantry and refrigerator that do not belong on a healthy menu and rigorously sort them out. Also, to withstand the constant temptation, it is important to check your food inventory first.

When doing this, watch out for the foods that may contain hidden fats and preservatives. Ready-made products, sweets, and beverages with added sugar such as lemonades are self-explanatory. But did you also know that ketchup, sausage and all white flour products contain a lot of sugar, empty carbohydrates and therefore hardly any nutrients?

Clean eating: 10 tips for changing your diet
Clean eating: 10 tips for changing your diet

2. Cook yourself, fresh and versatile

Even if the kitchen hasn’t been your favorite place to work, give yourself a boost because it’s worth it. If you want to change your diet permanently and successfully, you should cook yourself as often as possible. On the one hand, because you get to know the foods and their different flavors better.

On the other hand, because you keep track of the portions and the selection of your ingredients. It is also fun to cook yourself, to be creative and to experiment with new foods and taste nuances.

3. Make the right food choices

“Clean Eating” means avoiding industrially produced foods and putting as much fruit and vegetables as possible on the daily menu. Ideally, your daily menu consists of a mix of fruit and vegetables, whole foods and pseudo-grains, healthy fats and super foods. Therefore, be careful when choosing the food and choose carefully.

Seasonal and regional ingredients should be at the top of your shopping list. Why? Because these foods are richer in vitamins and vital substances due to their shorter transport and storage routes and thus lower the pesticide load. At the same time you are supporting the regional farmer next door and making a positive contribution to the CO2 balance.

Guide to Healthful Food Choices

4. Pay attention to the ingredients

Ready-made meals are full of unhealthy additives like hidden fats, sugar and preservatives. A helpful rule for looking at the list of ingredients is: “Stay away from what you don’t know or can’t pronounce!”

In other words, additives and information that doesn’t tell you anything on the packaging (such as emulsifiers, flavor enhancers, antioxidants or E numbers) should be left on the shelf.

Especially at the beginning of the diet change, it is important to read the ingredients and nutritional tables regularly. Over time you will get a feel for which products should be avoided because of their content.

5. Sweeten with natural sweeteners

In the event of a permanent change in diet, it is important to reduce sugar consumption as much as possible. As a first step, I recommend replacing conventional table sugar with natural sweeteners. In my recipes, I mainly use dates, bananas, maple and rice syrup or coconut blossom sugar to sweeten them.

In principle, it is important to use these sweeteners as sparingly as possible because they also contain sugar. If you often crave sweets, then try fruit first. The fructose it contains is enough to satisfy your sweet tooth.

6. Plan your meals

A healthy diet is not expensive and difficult to integrate into everyday life. Especially when changing your diet, it is important to keep your meals as simple and uncomplicated as possible, because nobody has the time or inclination to stand in the kitchen for long. On hectic days, I advise you to pre-cook the meals or to prepare twice as much so that you can use them the next day.

It also helps to make a plan of the week to better control your eating habits and to plan meals in advance. Fixed shopping days are useful in order to be able to plan better and to resist the permanent temptation in the supermarket. You can also find suggestions for such a plan with easy, quick and healthy recipes on my blog.

7. Harness the power of herbs and spices

Flavor enhancers and artificial aromas are now a thing of the past. But spices and herbs are an integral part of your kitchen. They not only give your dishes a special note, herbs and spices are also said to have an additional medicinal effect, which speaks for their daily use in two ways.

Basil and mint, for example, are said to have a detoxifying effect. Ginger, turmeric and cinnamon stimulate the metabolism and thus support fat burning. Wild herbs such as nettle, wild garlic and chamomile are also incredibly healthy and natural helpers to refine your recipes.

Drink enough water
Drink enough water

8. Drink enough water

From now on, make sure to drink 1.5 to 3 liters regularly and throughout the day. If we drink too little, there is a risk of an insufficient supply of organs and cells, as they cannot be supplied with sufficient nutrients. An excessive fluid deficit can, however, be interpreted as a “supposed” feeling of hunger.

Make sure you are hydrated and, in the best case, opt for mineral water, sugar-free tea and infused water. Infused Water is a mineral water mixed with fruits and herbs, which offers a wonderful change in taste to mineral water and tea and helps to drink enough throughout the day.

9. Stay active

Exercise is an important factor on the way to a healthier life. If you want to live healthier holistically, it is important to have enough exercise in everyday life in addition to a healthy diet. This keeps body and mind fit and promotes the metabolic processes in our body. In the best case, a light exercise program should be firmly anchored in your daily rhythm.

But no fear! Being physically active doesn’t always mean having to complete the big sports program. In order to lead an “active life”, we do not have to force ourselves to extensive workouts.

With little effort, you can bring more activity into your everyday life and achieve positive effects for your health. Try taking long walks or walks instead of driving.

10. Stay relaxed

With all the love for healthy food. A healthy diet should be fun and not degenerate into compulsion or even stress. Especially in the phase of diet change, it is important to stay relaxed and calm, otherwise the risk of breaking off increases.

Be aware that there will be days when things don’t go according to plan. That is part of it and is perfectly normal. It is only important to accept these phases as well and not to evaluate them too much. “Don’t stress yourself and stay calm! I advise you to consciously enjoy these moments and simply continue as usual the next day.

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