Learning to eat clean , Tips
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If it didn't exist 100years ago, don't eat it.3
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Start simple by substituting things. sweeteners instead of sugar. Skimmed instead of semi or whole. Wholemeal instead of white. Oatmeal instead of shreddies/sugary cereals. Bit by bit.
I would stick to either whole or 2% milk. Skim has a lot more added sugar to it.
I would also add use the good oils (Coconut, Avocado, Olive Oil) and get rid of Canola/Vegetable oils.0 -
PS: As a little note. Although that particular discussion is no longer available I distinctly remember doing just the opposite in particular mentioning the cons both financial and gender based cons regarding its long term use in high dosages. Bearing in mind high dosages are only for professional athletes and HIV/AIDS patients or burns victims.
So please skip the judgement on something that is widely used to benefit people. You assume that anything you know nothing about is something to fear. Well done on being human. The cure is to not judge something until you understand it better or avoid sparking a debate and talking of irony on other related medical topics when you yourself have no contribution to make in said debate.0 -
marge080808 wrote: »Start simple by substituting things. sweeteners instead of sugar. Skimmed instead of semi or whole. Wholemeal instead of white. Oatmeal instead of shreddies/sugary cereals. Bit by bit.
I would stick to either whole or 2% milk. Skim has a lot more added sugar to it.
I would also add use the good oils (Coconut, Avocado, Olive Oil) and get rid of Canola/Vegetable oils.
No, no it doesn't. It may have more "sugar" per 100 mL compared to fattier milk, that's because they've taken the fat out so the ratio of naturally occurring lactose (sugar) is higher.6 -
OP--don't complicate your life (or your eating), "eating clean", "eating healthy" are fads right now. It's all over the media. You'll notice the posters responding that have alot of posts--they have all been hugely successful with weight loss and, or excersise. I'd listen to what they have to say. Start with a calorie deficiet and then branch out from there. Be consistent and you'll be successful Good Luck.2
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rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
Clean eating generally means eating foods prepared from whole or single ingredients, rather than buying premade prepackaged foods. Check out some reduced calorie recipe sites such as:
skinnytaste.com
cookinglight.com
eatingwell.com
Those are just few. A quick internet search will give a more comprehensive list. Check out some recipes that sound good to you and give them a try.0 -
rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
Hi, OP. You've gotten some good advice anyway -- I'd especially look at WinoGelato's post.
As she noted, and as you can see, the term clean tends to confuse people, as some just use it to mean healthy, but many more (and I'd say the usual claimed meaning on MFP) say they mean by it unprocessed only. However, many of those people seem confused by what unprocessed means, as clearly Panera or artificial sugar or protein powder or many other things listed as clean and "unprocessed" by people using the term are processed, even highly processed. Personally, I think many people have gotten the idea that "processed" means high cal/low nutrient junk food or fast food only, but of course that is not the case -- I like to point out that if I dropped all unprocessed food in order to "eat clean" I'd be cutting out things I think are helpful for me, like cottage cheese and plain greek yogurt, olive oil and even olives, smoked salmon, lean ground beef, boneless, skinless chicken breast (okay, I'm not a fan, but I don't think it's bad for you), tofu and tempeh, dried pasta (which can be the base for a really healthy meal), Ezekial bread (if you like it, I'm not that into bread, but it is processed), canned tomatoes and beans, and on and on.
I don't think you are interested in this argument about clean eating, though, or the silliness about claiming all processed foods are bad for you, so I'd just ask what you currently eat and what you see as the struggles.
Tips I'd give -- start with deciding how often you want to eat (I like 3 meals, but it doesn't matter). With some of those meals it might be easy to plan them in advance -- figure out what you like to eat for breakfast or snacks (if you eat breakfast and/or snacks) and plan those. Lunches may be something to plan and make ahead for a week if you are bringing them to work. Dinner often is the one that changes the most. My template for dinner is a source of protein (meat or a meal built around legumes or maybe tempeh or tofu in place of meat), 2-3 vegetables, a starch. Sometimes as a main dish and sides -- roasted chicken with sweet potatoes (roasted), carrots (roasted), and brussels sprouts on the side, for example. Sometimes as a one-pot dish -- rice with a stir fry of lean beef (or tofu), broccoli, onions, peppers, carrots, and some soy sauce and Japanese 7 spice (it's amazing, really). Or shrimp sauteed with whatever vegetables are at hand (let's say zucchini, cauliflower, spinach) in some olive oil, add in some chopped olives or pine nuts and then add to pasta with a bit of feta cheese.
These are just a few of the things I like, but you can start with your own preferences and goals and play around. Maybe log a few things in advance to see how they work. If you give more specifics we can help more.
Welcome!
Oh, and I found it wasn't hard to save some room for a little after dinner extra once I had it down -- ice cream (one serving) or fruit on a day I'm more strapped for calories or a bit of good chocolate or good cheese if I want an alternative to sweet.2 -
Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
Oreos were made 1912. All good!21 -
CeliaGeorge1952 wrote: »Yes, "clean" foods mean different things to different people. To me, it just means no processed foods. I "kickstarted" my month of April by going to Panera on Saturday - what a joy! One commenter mentioned starting bit by bit - yes, it is a PROCESS. Once you start, you will know how YOU feel after you eat something. You will become aware and familiar what is "clean" - for you. Eggs are clean for me. Beans are always clean. Whole wheat bread is wonderful. I toast it, then put a scrambled egg on top, and then lay a slice of swiss cheese on top - and microwave. Awesome! And for me, I would never use an artificial sweetener other than stevia. If there is no stevia, then one teaspoon of the pure cane sugar. No chemicals. And, no margarine for me, only butter. Lots of salmon, lots of trout It is all what is right for me.You will find what is right for YOU! And I eat FREQUENTLY. That works for me. I "graze", eating small amounts, all day long.
Everything is a chemical. Ev..er..y..thing...5 -
rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
What was helpful to me in the beginning was to find a few meals that worked with my goals and come up with a handful of snacks that I could choose from. A meal with whole foods is a lot easier than it sounds, a protein and some veggies is usually my jumping off point. A chicken breast with a side of veggies, or a salad with a protein. I also like brown rice and rice blends (lentils, quinoa), but I have to watch my intakes of those. Greek yogurt, fruit, almonds, cheese all seem to be good snack staples that I can sub in based on my macro needs each day.
I kinda stuck with the same basic meals for awhile to get into a routine. I would play around with substitutions for some calorie heavy favorites - burgers and oven baked seasoned potato wedges are now a regular part of the rotation, and I made a flatbread pizza that was pretty good. Meal planning is a big help to me to keep from making stupid choices that would derail my goals. I do a lot of prep work, like trimming and dividing chicken breasts into portions and freezing them, batch cooking for the week, and relying on frozen veggies. I aim to have about 80% of my food intake per day be whole foods, and usually am able to exceed that. Having a goal helps.
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Dear Posters,
Please continue answering the OP's questions and be sure the follow the MFP guidelines:
https://community.myfitnesspal.com/en/discussion/10007789/flagged-content-reported-posts-warning-points
If you would like to continue to debate the effects of sugar on the body please move that discussion to this thread:
http://community.myfitnesspal.com/en/discussion/10538258/effects-of-sugar-split-from-learning-to-eat-clean-discussion/p1?new=1
Thank you for your cooperation,
4legs2 -
marge080808 wrote: »
This is actually wrong. Skim milk does not have sugar added. Yes, the lactose (naturally occurring milk sugar) concentration is a little bit higher but that is because some of the water is removed from skim milk, not because anything is added. This also makes the PROTEIN concentration a little higher in skim milk too.
Drink skim if you prefer it, it can actually be healthier than whole or 2% depending on what macro and micro nutrients are more important.
To get back to OP's question: as others have said, try to incorporate more nutrient dense whole foods and work towards doing more of your own food preparation (aka "cooking") rather than relying on foods that are prepared for you. Don't label anything clean or unclean and find a way to work treats into your food plan. If this means staying away from something for a while, don't worry about it. The choice is yours. I avoided alcohol for over a year because I couldn't work it in and I have an issue with the "drunk munchies". Now I am able to limit myself to one glass when I want one.
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I'm not a diet Nazi, but I emphasize whole foods and cook most of my meals using whole or minimally processed food stuffs. To me that's clean enough. I also look forward to Friday night pizza night.3
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marge080808 wrote: »Start simple by substituting things. sweeteners instead of sugar. Skimmed instead of semi or whole. Wholemeal instead of white. Oatmeal instead of shreddies/sugary cereals. Bit by bit.
I would stick to either whole or 2% milk. Skim has a lot more added sugar to it.
I would also add use the good oils (Coconut, Avocado, Olive Oil) and get rid of Canola/Vegetable oils.
No...this is incorrect...it has a higher concentration of naturally occurring lactose due to fat being removed and more actual milk needing to be added to make up the volume with the fat removed. It's naturally occurring sugar.2 -
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Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
A rule that arbitrarily excludes broccolini, Vidalia onions, and purple cauliflower.7 -
janejellyroll wrote: »Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
A rule that arbitrarily excludes broccolini, Vidalia onions, and purple cauliflower.
And includes a lot of processed foods like breakfast cereal, crackers, and Wonder Bread.2 -
just eat food....Stop complicating it.4
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rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
Thread title...Learning to eat clean , Tips
She kinda did??2 -
rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
Title of thread is "learning to eat clean".0
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