Clean Eating Food Pyramid
Balancing the food you eat in the right proportions
When people switch to Clean Eating their body no longer needs to process all of the food additives and has far less sugar and this helps your digestive system become far more effective. A healthier digestive system leads to improved health and generally leads to weight loss even if the proportions are not quite right. In the beginning then, focus on eating more of natural, fresh and where possible, organic, seasonal and locally grown produce and moving away from pressed foods.
When you have achieved this, to lose more weight and stay slim, it’s time to balance the different foods you eat which also encourages optimal health too.
As well as the visual Clean Eating Food Pyramid, you may like to use my mantra:
- Eat an ABUNDANT amount of vegetables
- Include AMPLE fresh fruit.
- If you are not a vegetarian eat GOOD AMOUNTS of fish and lean organic meat and PLENTY of vegetarian proteins such as beans, pulses, eggs, quinoa, chia seeds and whey protein
- Add SOME whole grains, nuts, seeds, and natural bio yoghurt.
- Eat a LITTLE of good quality fats.
- Finally enjoy a TINY amount of sweetness with naturally dried fruit and honey.
BALANCING YOUR CLEAN EATING
Vegetables: Eat as much as you like – do so frequently, ideally with every meal including breakfast. Vegetables are incredibly nutrient rich. The fibre they contain helps your digestive system become more effective and boosts your immune system. They are mostly overflow in natural sugars and calories.
Fruits: You can (more-or-less( eat as much fresh fruit as you like. Fruits like bananas, dates and watermelon have a high natural sugar content, so go easy on these. Dried fruit (all kinds) are very high in sugars, but in moderation they can be eaten as a treat. Avoid all commercial fruit juices, even those claiming to be “one-of-your-five-a-day”.
Protein: Low-fat protein sources include free-range chicken, wild caught fish and shell-fish, grass-fed meats. Cheaper cuts of meat and farmed fish may have a much higher fat content and although there are reassurances given, farmed fish in particular are often treated with antibiotics. Vegetarian sources include eggs, beans, lentils, pulses, quinoa and chia seeds.
Whole Grains: Depending on your tolerance, wheat, even in its wholegrain form can be problematic for many people. My view is that it’s best avoided or only eaten in very small amounts. Buckwheat (part of the rhubarb family and gluten free) is a useful alternative to wheat. Rye, oats, corn, barley in smallish quantities.
Good Fats: We have been indoctrinated to think that fats are bad and that fats lead to weight gain and health problems. And some do. And yet we need good fats. These are essential to our health and can help us lower cholesterol and lose weight. Good fats are found in oily fish and in nuts and seeds.
Treats: Life without the occasional, small treat would be miserable. For many people it is about learning how to enjoy a treat without going overboard. About loving yourself and forgiving yourself on the days you get it wrong.