Eating better. We all want to. We all need to. We think about it. We talk about it. We read about it. But very few of us follow through and actually do it.
And, let's be honest... It can be VERY overwhelming! We are inundated with information, advice, meal plans, etc. Some of the information is great! But, a lot of it is based on pseudo-science and fads, and it will just lead you down the wrong nutritional road.
So, how are we supposed to know where to start? We've got three things you can do today to get your nutrition moving in the right direction immediately! But, before we get to those, here are some things you need to keep in mind:
- It's always a good idea to consult with your doctor before starting any nutrition or exercise program.
- Diets don't work! Always opt for lifestyle changes that you can incorporate and maintain long term over a short-term diet that promises dramatic results.
- You can't change everything at once! Well... you can, but then you won't stick with it. Pick one thing at a time. Over time, those small changes will add up to big differences.
- You don't have to be perfect! I always try to follow the 80/20 rule: I eat as clean & healthy as I can 80% of the time, and I give myself grace 20% of the time to indulge a little. Sometimes a girl just needs her chips and queso!
- Do your research. Is it based on sound scientific information? Is it being put out to help you make better choices or to sell you a product? Can you find the same recommendation from other credible sources?
OK... Now that all of that is out of the way, let's get to it. Here are three things you can do right now that will make a huge difference! Each one of these is a starting point for anyone trying to make the leap into clean eating. Pick the starting point that makes the most sense to you. Pick the one that you will be able to stick with. Once you've made your choice, get started, commit to it, and stick with it!
Choose foods that only have one ingredient. Fruits, vegetables, meat, fish, eggs, nuts, and seeds are all great choices when you're trying to clean up your eating. And make sure you don't dirty them up when you cook them! There are lots of flavoring options that also only have one ingredient! Store-bought marinades, sauces, and seasoning packets are a no-go when you are following this rule! Keep it simple and have fun putting things together to create yummy dishes!
Say good-bye to sugar. We may love the way the white stuff makes things taste, but it wreaks havoc on our bodies. And it is everywhere! If you don't believe me, go to your pantry and just start reading labels. You'll be surprised at how many things contain sugar. Of course we know that candy, cookies, and pastries are full of sugar. But, did you know that it's also in most salad dressings, pasta sauces, and breads? It is hiding in almost everything. If you want to eliminate sugar, you've got to become a label reader. Get rid of what you've got that contains sugar and don't buy any more of it. Instead, get your sugar from things like fruit that contain it naturally.
Every time you eat, make sure that at least half of your plate is filled with fruits & veggies. (I always go for 75%, but half is a great starting point!) They are great sources of vitamins, minerals, and fiber. Plus, when you fill your plate with plants first, there's a lot less room for the bad stuff. Add in a serving of protein, and you're all set! And make sure you've got a lot of variety in the produce you choose. The more colors on your plate, the better!
Clean eating isn't as hard as you think! Just pick a starting point and take it one step at a time. Once that has become a natural part of how you eat, pick something else to tackle. When you continue to make small adjustments over time, it will get easier and easier. Before you know it, the 80/20 rule will be a breeze for you!
So, where are you going to start?
Stephanie Antkowiak is the Fitness and Wellness Director at the Invictus Institute. She has a Bachelor of Science degree in Education and almost two decades of experience in teaching and children's ministry. She is a 3rd degree black belt, and has been in the martial arts and fitness industry since 2000. She does group fitness instruction and wellness education for the Invictus Institute in addition to being a full-time wife and mother of three.
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