Eat Clean....Keep It Simple

There is an information overload out there about what we should and should not be eating. There are diets and fads ranging from high protein/no carbs to eat lentils and cabbage soup only, to the new kid on the block the Paleo Diet. This would probably be a good time to state my opinion and please note it is only an opinion, it is however based on sound and SENSIBLE principles. My steadfast rule is that I DO NOT believe in diets. We know that there are exceptions to all rules and for me the only exception to this rule is if you are obese or if you need to lose weight for health reasons. In this case any diet that you embark upon should be under a Dietitian's supervision. Even in this case, you should reach a stage where dieting is no longer necessary.

So what do I believe in? Well it’s pretty simple really…I believe in a healthy eating plan that is sustainable (for life) as well as practical and manageable. What does that mean? It means keeping things simple. Eat what comes out of the earth or has fed off the earth. Try as much as possible to not eat anything that has had to go through a process to get to your plate. Hence processed foods with added, sodium, preservatives, colourants, trans fats and flavour enhancers should be avoided.

I am not going to fall into the trap of now setting out a huge list of do’s and dont's for you to follow because that would just be confusing and besides it is what I am against, remember….keep it simple. What could be simpler than ensuring that every meal that you have is made up of a protein, carbohydrate and healthy fat?

Proteins are the building blocks needed by the body to build new cells and repair old or damaged ones. They also produce antibodies and manufacture hormones and enzymes thereby aiding digestion and absorption of food. Protein provides the structure for muscles, tendons, ligaments, organs, bones, hair, skin and all other tissues. For the average person who is a recreational exerciser you should be eating up to 1.5 grams of protein per kg of your weight. Protein rich foods are red meat, chicken, fish, soya, yoghurt, milk, eggs, cheese, brown rice, broccoli and carrots, beans and legumes.

Carbohydrates (not the enemy) are important for energy production and mental acuity. The brain demands a constant supply of glucose, glucose come from carbohydrates. Carbohydrates are a complicated subject and will be discussed separately at another stage. Please believe me when I say that carbohydrates are not evil as has been widely discussed. They are very necessary but like everything else they should be consumed in moderation and wisely. Carbohydrates are responsible for at least 55% of ones total energy needs, depending on the duration and intensity of your exercise programme. Eating less than 50g of carbohydrate over an extended period can be harmful to your health.  Fruit, vegetables and grains contain carbohydrates.

Fats are again a complex subject and will be discussed in more detail another time. Fat is a very concentrated form of energy. They also form part of all membranes including the skin, brain and nerve tissue. Fat also provides insulation, have you ever noticed how skinny people are always cold? Fat also protects your internal organs, not too much of it though!  Vitamins A, D, E and K need a certain amount of fat in the diet to metabolise. Basic rule of thumb is, if a fat solidifies at room temperature it is bad for you!  Some of the leftover drippings in the pan after you have cooked fatty meat usually solidifies, yuck, imagine that’s what it looks like in your arteries and no wonder it clogs them! Healthy fat stays liquid at room temperature. Healthy fats are found in nuts, seeds, avocados, olives and olive oil. Remember once again, everything in moderation, keep your fat intake low.

Believe it or not I have only skimmed the surface of eating ‘clean’ and before you are thoroughly bored, going back to keeping it simple and in fact just using good old common sense here, are 10 tips when it comes to eating.

1.        It’s all about portion size, keep it realistic.

2.       When you are full, stop eating.

3.       Eat off a small patterned plate – you won’t be inclined to fill the entire plate.

4.       Never feel hungry, you will make bad food choices and eat too much at the next meal.

5.       Eat a salad before your main meal.

6.       Sometimes you may not be hungry but in fact just thirsty, have a glass of water.

7.       Don’t reward yourself with food, you are not a dog.

8.       Never shop when you are hungry.

9.       Don’t be obsessed about your weight and the number on your bathroom scale but rather concentrate on the weight on that barbell at gym that you are attempting to lift.

10.   If your clothes feel tight or loose, adjust your eating plan.

Eat clean…Eat simple and let me add…Do not let food control you, try eat healthily 80% of the time and of course you are allowed to cheat every now and then so don’t deny yourself of those meringues and cream or double chocolate mousse cake, slap chips……yummy! Just don’t get carried away…keep it real!