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Body, Mind, & Spirit Books
Physical Health & Well-Being Books
Diet & Nutrition Books
Healthy Eating Books
Jonathan Wright
Linda Johnson Larsen
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Published:
August 1, 2016

Eating Clean For Dummies

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Overview

Everything you need to start eating clean

Whether you've lived on white carbs and trans fats all your life or you're already health conscious but want to clean up your diet even further, Eating Clean For Dummies, 2nd Edition explains in plain English exactly what it means to keep a clean-eating diet. Brought to you by a respected MD and licensed nutritionist, it sets the record straight on this lifestyle choice and includes recipes, the latest superfoods, tips and strategies for navigating the grocery store, advice on dining out, and practical guidance on becoming a clean eater for life.

Clean eating is not another diet fad; it's used as a way of life to improve overall health, prevent disease, increase energy, and stabilize moods. Eating Clean For Dummies shows you how to stick to foods that are free of added sugars, hydrogenated fats, trans fats, and anything else that is unnatural or unnecessary. Plus, you'll find recipes to make scrumptious clean meals and treats, like whole grain scones, baked oatmeal, roasted cauliflower, caramelized onion apple pecan stuffing, butternut mac and cheese, and more.

  • Get the scoop on how clean eating helps you live longer, prevent disease, and lose weight
  • Change your eating habits without sacrificing taste or breaking your budget
  • Make more than 40 delicious clean-eating recipes
  • Deal with food allergies and sensitivities

You are what you eat! And Eating Clean For Dummies helps get you on the road to a healthier you.

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About The Author

Dr. Jonathan Wright, internationally known for his books and medical articles, is a forerunner in research and application of natural treatments for healthy aging and illness.

Linda Larsen is an author and journalist who has written 34 books, many of which are about food and nutrition.

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eating clean for dummies

CHEAT SHEET

Eating clean is simply the practice of avoiding processed and refined foods and basing your diet on whole foods. But there’s more benefits to this plan. You can structure your diet to get proper nutrition, help manage diseases, avoid developing diseases in the first place, lose weight, remove toxins, and just feel better.
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When you make out your weekly shopping list, always try to include the ten foods described here. They have many uses in the kitchen, they're inexpensive, and they contain the most potent phytochemicals, vitamins, and minerals your body needs to be at its best.But even though these foods are the cream of the crop in terms of nutrients, fiber, and good fats, don't limit yourself to these choices.
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When you embark on a new diet plan or lifestyle change, you want to see results. Of course you expect to feel better when you eat clean, whole foods. But what kind of specific results can you expect to see on the eating clean diet plan? Weight loss Weight loss is a goal for many people living in the United States.
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Eating clean not only helps make you healthier and improve your life; it can also help improve the world. When you buy lower on the food chain by buying whole foods, you avoid packaged and processed foods that take a lot of energy to produce. And you're not contributing to the facilities and transport methods that cause pollution.
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You've heard of the food chain that has algae and amoeba at the bottom and lions and tigers at the top, but you may not know about the other food chain — that is, the processed food chain. In this food chain, foods in their natural state, like apples, greens, berries, and whole grains, are at the bottom, and processed foods, like sugary snack cakes and fast-food burgers, are at the top.
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Converting your daily routine to the eating clean lifestyle is easier than you think. Sure, you have to spend more time planning, shopping, and preparing meals than you do now, but as with all new skills, you'll get faster as you get more experience.Especially when you're just getting started, you can eat clean meals with a little help from the grocery store.
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With the eating clean lifestyle, you have to figure out what real hunger feels like. Hunger is one of life's biological drives. You have to eat to stay alive, and your body tells you when you need food. But in this modern world, images of food — reminders of everything from chocolate doughnuts to french fries — constantly bombard you.
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Eating clean is simply the practice of avoiding processed and refined foods and basing your diet on whole foods. But there’s more benefits to this plan. You can structure your diet to get proper nutrition, help manage diseases, avoid developing diseases in the first place, lose weight, remove toxins, and just feel better.
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Don't think that eating clean means you have to leave your favorite dessert and snack recipes (like this recipe for homemade Nutella) in the dust. Instead, adapt your favorite recipes to make them clean. Try the following: Add fruit purees to baked goods in place of some of the fat. You can replace up to 30 percent of the fat in most recipes.
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Flavor in food is what makes eating enjoyable. But flavor doesn't come only from the reaction between foods and the taste buds on your tongue. Taste is only a small part of the flavor equation. The other important characteristics of flavor include aroma, color, temperature, and something called mouthfeel, which is the texture of food.
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Healthy Eating

GMO Foods
GMO Foods
GMO foods started appearing in the news in the 1980s and 1990s. These foods are made when scientists insert foreign DNA from plants or animals into cells that change the plant or animal's traits. Some GMO foods are bred to be resistant to herbicides and pesticides. Other changes can include increasing the speed with which an animal comes to maturity or reducing the signs of produce spoilage.
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What you eat really does have an effect on how you feel. Eating whole foods and avoiding junk food — a clean eating lifestyle — can keep you healthy or help you regain your health if you haven't been well. Follow these precepts and you will have a better chance at living an active life: It’s easier to maintain a healthy weight, which reduces the risk of several diseases.
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Water is a basic element of life. In fact, human bodies are about 65 percent water. When your body needs more water, it lets you know through thirst cues. But did you know that people often mistake thirst for hunger?If your stomach starts rumbling and you want to eat, get a drink of water. Not soda, not coffee or tea — just plain water.
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Clean eating changes in your life aren't difficult to make, but they do take some gumption, perseverance, and practice. When you make a concentrated effort to eat lower on the food chain, notice how this decision affects other areas of your life. To be successful, you have to think about food and eat differently, which will no doubt prompt changes in other areas of your life.
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Meatless Monday is a fairly new concept often mentioned on Facebook and Twitter. All it means is that one day a week you choose to eat vegetarian or vegan.Not only can Meatless Monday save money (because meats are expensive), but the plan helps the environment (because large beef, pork, and chicken facilities create nitrate pollution and generate almost 20 percent of greenhouse gas emissions that accelerate climate change).
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Like vitamins, minerals assist your body in retrieving energy from macronutrients so that your cells can work, grow, repair themselves, and replace themselves. The minerals in plants, dairy products, and meat all come from the soil. Some nutritionists are concerned that as more and more farmers deplete their soil, the amount of minerals naturally present in these foods also decreases.
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One of the best things about the eating clean plan is that you're in control. In other words, you get to choose how much of the eating clean plan you implement. You can go all out and make 100 percent of your diet clean. Or you can choose to eat an occasional fast-food meal or include some processed foods in your diet.
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Healthy food has an undeserved reputation for being boring or bland. Whole, fresh foods are actually delicious on their own, with no added seasoning. Unfortunately, many of us have been jaded by too much sodium, sugar, and additives in our food. But there are healthy ways to add flavor to clean foods. Here are some herbs and spices you can use in your daily cooking: Basil: This bright-green delicate leaf contains flavonoids that act as powerful antioxidants.
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The eating clean movement really started in the 1960s thanks to the efforts of Adele Davis and other health food authors. At that time, health food stores started springing up around the country, and people told jokes about tofu eaters who dressed in natural fibers and sandals and ate nuts and berries. In 1987, Ralph Nader wrote the book Eating Clean: Overcoming Food Hazards, which focused on the hazards of processed foods.
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Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles: Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant.
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So other than containing clean, natural ingredients rather than artificial chemicals, what can clean, whole foods do for you? Eating a clean diet can help you live longer, make you stronger, prevent disease, and maybe even treat some diseases. These claims may sound like one of those late-night infomercials, but they're all true — backed up with scientific research conducted by real doctors wearing lab coats!
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The two types of fiber, which perform different functions in your body, are classified by whether or not they dissolve in water. Insoluble fiber doesn't dissolve in water, and soluble fiber does. Fiber is partially fermented by bacteria in your intestines, which helps maintain a good balance of healthy bacteria.
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Eating processed foods means consuming preservatives, additives, and artificial ingredients. What happens to these chemicals? How does your body process them?Put bluntly, your body isn't designed to process and incorporate preservatives, additives, stabilizers, and other artificial ingredients. Because many of these ingredients are fat-soluble, your body stores them in its fat instead of using them for energy or cell repair.
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It's too bad your body doesn't discard the excess carbs, protein, fat, and calories you consume like it discards waste, fiber, and too much liquid. Human bodies evolved to hang on to fuel simply because starvation was part of life for early humans.If you eat only once a week or once a month, your body will hold on to all the calories it can as a hedge against starvation.
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Phytochemicals are natural compounds found in fruits and vegetables that help protect against the many causes of disease. Scientists think that plants developed these compounds to protect themselves against stress and environmental toxins. For instance, the brightly colored skins of many fruits and vegetables protect against the sun's ultraviolet rays.
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