You should already be aware of the upcoming September Challenge — 30 Days of Clean Eating — and you’ve hopefully already signed up to participate! Many of you have approached the Wellness Committee with questions on where to start. That’s why we’re working on filling this site with as much info as we can, so you can take the next week to prepare! Check in often for new recipes and tips.
Here, again, are the basics of the challenge.
1. Avoid most packaged and processed foods
The first step in clean eating. Read labels to avoid added sugars, salts, and fats. While bagged, boxed, or canned foods can be a convenience – especially for healthy, out of season foods (think canned tomatoes), make a habit out of looking for added sugars, salt, and fats.
Another tactic is to try to buy packaged foods that only contain 5 or fewer ingredients — and each of them should be pronounceable and preferably available elsewhere in the store in their whole and natural form (example, tortilla chips that contain just corn, oil, and salt).
2. Make produce king
Choose seasonal fruits and vegetables for optimal nutrient density and freshness. And include frozen fruits and vegetables in the mix (without sauces). You’ll save money and enjoy out-out-season produce, like blueberries in winter.
3. Cut back on added sugars
All humans are born with a “sweet tooth”. And fruit is nature’s candy. Fresh or dried, before there was candy, cookies, cake and other vehicles for loads of added sugars, we turned to fruit. Portable, economical, and a treat for your taste buds. And there is a range of sweetness in fruits. Slightly under-ripe fruit is on the lower end of the sweetness scale, while super-ripe and dried fruits concentrate and boost the sweetness signals. If you go for dried fruits, look for unsweetened varieties.
4. Avoid trans-fats/ Limit saturated fats
Swap out unhealthy, artery-clogging fats from all sources for the healthy ones. Processed and packaged foods are the main sources of trans fats, but meat also contains small amounts. Saturated fats are okay in moderation and are found in fatty meats, full fat dairy, butter, and coconut/palm oils. Focus on using heart-healthy plant-based oils like nuts, olives, and avocado.
5. Cook and eat at home
While not a food-specific recommendation, when you cook at home you know the ingredients and seasonings in every dish. No guesswork or taste-testing for hidden fats, salt, and sugar found in restaurant meals and prepared foods. You can personalize your eating with spices and herbs instead of salt, smaller amounts of healthy fats, and a lot less sugar.
6. Stay hydrated
Our bodies need abundant water for optimal function. And while fruits and vegetables are mostly water and contribute a large portion of daily fluid needs, added fluids are needed daily. While the newest guidelines suggest drinking “when thirsty”, most people ignore these signals, or don’t really recognize them. Aim for at least 6 glasses of water daily (which also includes non-caffeinated drinks, like herbal teas and coffee and seltzer). Spruce up your water with a slice of fruit, or even cucumber and mint.
7. Limit caffeine and alcohol
New science fully documents the health benefits of moderate amounts of caffeine. Caffeine can boost alertness, energy, and mental focus when used modestly.
As caffeine intake rises, so do negative side effects including jitteriness, anxiety, stomach upset, and insomnia.
Aim for up to 300 mg daily, which is about 2 large mugs of coffee (typical coffeehouse size of 16 – 20 ounces), or 4 large mugs of tea.
And while alcohol can be a health plus, limit your intake to up to one daily serving for women, and two for men. A serving is not the size of your glass. It’s:
- 5 ounce glass of wine
- 12 ounce beer
- 1.5 ounces of spirits
Live Well • Be Well 