EATING clean means choosing to eat wholesome foods and cutting down on overly- processed foods. It is not some regimented new diet but it is essentially being mindful to eat natural foods such as vegetables, fruit, unrefined grains, lean meats, fish, beans, eggs and dairy products.
Not only are these foods nutritious but they also stretch your ringgit a lot more than processed foods which come in fancy packaging with unpronounceable ingredients. Here’s how eating clean can benefit:
ENERGY
One of the biggest energy zappers is our habit of skipping meals in our harried world. It’s one of the most common mistakes but certainly the most reversible of bad dietary habits. Research shows that skipping meals and going on empty can cause a slump in energy levels, increase irritability and is a cause for a lack of concentration when carrying out tasks that require attention.
Some people say they have no time to eat. However, all say they don’t mind having a drink. But don’t just have any drink. Make sure it has nutritional benefits.
Skipping meals and filling up on coffee the whole day is not good for health in the long run.
Consider the eat clean beverage which is like a meal in a cup:
* Blend together low fat milk (protein and calcium), yogurt (probiotics to boost friendly bacteria in your gut), any fruit or vegetable combination (antioxidants, vitamins and minerals) and two to three tablespoons of oats or toasted wheatgerm (carbohydrates). Add some ground walnuts (essential fatty acids in the form of Omega-3). Give it a good swirl till all the ingredients are blended smoothly. If you are lactose intolerant, use rice, oat or almond milk instead of milk and yoghurt.
MEMORY
Ageing brains can benefit from a nutrition boost in the form of carotenes, the antioxidants found abundantly in green and deep orange-coloured fruit and vegetables.
These include pumpkin, mango, apricot, papaya, spinach, kangkung, broccoli and kailan, just to name a few. Researchers say cognitive ability is better in people who eat more nutritiously, a sign that good nutrition also feeds the brain with nutrients needed to remain at a better working condition.
These things don’t happen overnight, as brain function and ability do decline with age. But by practising better prevention and eating well, you put yourself in a better position to remain cognitively relevant even as you get older.
POST-MENOPAUSAL
After menopause, women experience a drop in oestrogen levels which can cause fatigue, ageing, moodiness and puts them at a higher risk of heart disease. One remedy is hormone replacement therapy but this has its side affects, so do consult a gynaecologist.
Foods rich in the mineral boron help boost oestrogen levels naturally in post-menopausal women. Fruit such as apple, pear, grape, date, raisin and peach are particularly good sources of boron. Others include nuts, soya bean and legumes. Eat two to three servings of boron-rich fruit and about 20g of nuts per day.
CLEANSING
Your body has its own waste cleansing system. Waste products are eliminated through bowel movements. So it is important that you maintain regularity as much as possible to ensure that waste material does not accumulate excessively.
Researchers see a significant decrease in colon cancer in people who eat a high fibre diet. Fibre helps to bulk up stools and hastens bowel elimination to prevent constipation. Colorectal cancer is one of the main fatal cancers in the country but it can be better prevented if we eat high fibre foods daily.
Sources are fruit, vegetables, wholegrains, beans, nuts and seeds and legumes. Most adult Malaysians do not eat the dietary intake recommendation of 25g fibre a day.
Also drink at least two litres of water daily to help fibre work more efficiently.
COOK IT, SNAP A PICTURE
MAKE the move to eating clean with these tips:
1. Think of light snacks such as steamed sweet potato, corn, chickpea, fresh fruit, nuts and seeds instead of rich pastries and cakes.
2. Keep a bottle of water handy by your bedside, office table and in your bag.
3. Eat unrefined whole grains instead of white rice. You’ll be surprised, many wholegrains go well with curries and dishes.
4. When you go grocery shopping, go to the wholesome fresh produce aisles first. They are usually the outermost aisles, with the chillers. The middle aisle is where you find most of the processed foods.
5. Fill your plate with vegetables.
6. Many people take pictures of food in restaurants and upload them on social media. Why not try your hand at cooking, snap a picture and upload to share on your social network? It’s a great way to show off your talent in creating wholesome clean meals.