BEGINNER’S GUIDE TO
CLEAN EATING Fad diets don’t work. For a body that looks and functions at its best, it’s simply a matter of choosing cleaner foods and developing healthy eating habits, ones that are easy enough to enjoy day after day, year after year. Now is the perfect time to get started. BY TOBY AMIDOR, MS, RD
WHAT DOES IT REALLY MEAN TO eat clean? In a nutshell, clean eating is about following a diet of wholesome foods that don’t contain a laundry list of ingredients, additives, or preservatives and are, at most, minimally processed. (Note that many foods that do undergo processing, like milk and whole-grain crackers, still contain good-foryou nutrients. The processed foods you should minimise are either those you can easily make on your own, like breadcrumbs, or those refined to the point of losing most of their nutritional value.) Unlike many fad diets that restrict whole nutrient groups or manipulate timing and type of foods, a clean-eating plan features food that is good for you while helping you perform at your best. That means having a variety of choices: whole grains, fruits, vegetables, lean protein, dairy, and healthy fats. To help you get started, we’ve created a two-week plan that allows you to mix and match your meals. Choose fresh whenever possible, but if it’s not available or too expensive, use canned or frozen foods with minimal added ingredients. Jump-start your healthy eating habits with this game-changing two-week plan and get ready to start feeling great about how you feel, look, and perform! 86 | M &F H ERS | JA N /F EB 201 8