A beginner’s guide to clean eating

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Since we rely on food to fuel our bodies, diet plays a huge rule in our physical performance and body progress.

The food and serving sizes we consume now will ultimately determine how well our bodies operate in the long run. So, if you’re interested in improving your overall health, consider how you are fueling your body at the moment, and whether you can incorporate the eating habits below to develop and maintain a healthier lifestyle.

What is clean eating?

According to medical researchers at Mayo Clinic, clean eating is based on the principles that food in its most natural state is good food for you, while highly processed and packaged food isn’t.

Before delving into the list of clean-eating tips below, remember that your journey is your own and that steady wins the race. Try not to apply all eating habits at once, as this could become overwhelming and discourage you from clean eating altogether.

If you’re new to clean eating, start by implementing one rule at a time - this way it becomes a habit and sooner or later, healthy food will be your taste buds’ default inclination.

Here are our tops tips for clean eating:

Add more veg to your plate

Always ensure that your portion size of vegetables is twice as large as your protein and carb portions: 50% veg + 25% protein + 25% carbs.

Drink more water

Aim to drink at least two litres of water per day. Water doesn’t only quench your thirst; it detoxifies your body as well. Avoid sweetened drinks, juices, and limit your alcohol intake.

Reduce animal product intake

Did you know that meat and fish can take up to two days to digest? By then, you would already have experienced hunger and eaten three to six more meals, depending on whether you’re a breakfast-lunch-and-supper type of person.

Foods that are high in fibre like vegetables, fruit and whole grains, will move through your digestive system easily and fuel your body with the nutrients it needs, sooner.

Choose foods close to nature

While many foods may be disguised as healthy options because they include key natural ingredients, preparation makes the world of difference. Opt for fresh fruit rather than dried fruit; unprocessed food, rather than pre-packaged meals, and choose whole grains when it comes to bread and pasta.

Switch to plant-based milk

Most plant milk like almond, pea, rice, cashew, hemp and coconut milk, contain more calcium and are lower in sugar and calories.

Want to learn more about how nutrition affects physical performance? Chat to your personal trainer in-studio, for an in-depth nutrition guideline.

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