Ready to take the plunge?

Here’s how to make healthy eating a habit

JAE BERMAN

“CLEAN eating” is a phrase thrown around a lot in the health-and-wellness scene. I use it all the time. I like it because there’s no formal definition, and it’s not a one-size-fits-all plan. Let’s face it: There isn’t one perfect plan that will work for everyone, physiologically or behaviourally. Our bodies work differently from one another. Some physiologically need more fat, some need more carbs, and all need different mixes of vitamins and minerals.

Behaviourally, there isn’t one plan that fits everyone’s lifestyle, either. Some of us cook daily, while some of us can’t make toast. For some, food is often out of their control, and they rely on hotels, airports and restaurants, while others raise, grow and cook their own food. We also have different motivations. Some have had a health scare or are feeling low-energy and sluggish, and are curious about whether food could make them feel better; some are concerned about the environment and ecology, and the impact of how foods are grown and sold; some have yet other concerns.

These distinctions are important, because your version of clean will depend on your values and goals. Forcing yourself or someone else into an eating plan is rarely a foundation for success. Instead, understanding why you are doing what you are doing will help you make choices you can stick with and make you feel better about how you eat.

What is in your food?

The best first step toward clean eating is knowing what’s on your plate. We are trained to look at calories and grams on food labels, but look at the ingredients first. Not all food products are the same. Take a moment and compare products based on ingredients, rather than solely calories, to decide whether they’re what you want.

How does it make you feel?

What foods make you feel good? What foods or ingredients don’t feel good? Take each bite into consideration. If you get a headache, gastrointestinal distress, inflammation, pain, or sluggishness after eating, then think about what you ate that may have played a role.

Is organic important?

The organic movement is growing fast. Many feel strongly that they don’t want to eat food that has pesticides and genetically modified organisms (GMOs), and they go out of their way to avoid these foods and buy organic only. Take some time to research pesticides and GMOs if that’s important to your values.

Is local important?

Local does not necessarily mean organic. The concept means supporting your local farmers, food makers and businesses. Some believe food tastes better and is more nutritious when it’s grown locally and bought fresh. Some see environmental implications in buying food that doesn’t have to travel around the world. Some just like supporting their community. Eat in a way that motivates you.

What is realistic?

If you travel regularly for work, committing to a clean eating plan that involves eliminating a lot of foods and having control of ingredients is not likely to set you up for success. A first step could be asking more questions and taking action when convenient. Ask questions before ordering at a restaurant and bring snacks for travel days. If you don’t know how to cook, learn some basic recipes with staple foods.

If you’re convinced that eating more organic and local food will cost more, you’ll be happy to learn that may not be true! If you’re concerned about pesticides and GMOs, but going all-organic is not an option, consider focusing on the “dirty dozen” for specific things to buy organic. Consider one recipe a week where you buy bulk organic ingredients and batchcook to save time and money. Grain salad, chicken soup, lentil soup, beef stew and roasted vegetables are great examples of easy batch-cook recipes. If you can buy la rge portions and cook for the week, buying organic isn’t as expensive or difficult as you may assume.

Steps toward clean eating:

l Take time to look at the ingredients of all packaged foods, and look at your plate and note what you’re about to eat. l If you can, find out where your food comes from and how it was raised or grown. l Determine key ingredients that you are motivated to avoid. What foods don’t feel good to you? Are you avoiding them? l Decide what is truly realistic for you. Be honest with yourself about your lifestyle, and decide what is reasonable. | The Washington Post

Determine key ingredients that you are motivated to avoid