Tip 1: Eat fresh and unprocessed foods!
What is a healthy, clean diet? It is a diet made up of mostly fresh and whole foods—because these are the most nutritious. You should therefore pay close attention to the ingredients in your foods.Unprocessed Meats, fish, vegetables, fruits, nuts, and seeds are not only healthier for you than processed foods, but can be used to make delicious meals.
Tip 2: Eat lots of vegetables!
Many people say that they do not like vegetables (or even claim that no one actually likes vegetables!). If you count yourself among the veggie pooh-poohers then it is time to try new preparation methods: sautéed, baked, steamed, and grilled vegetables can all taste divine. Keep an open mind and get experimental—something is guaranteed to satisfy you. You cannot eat too many vegetables and your body needs lots of vitamins, minerals and trace elements that they contain. So eat as many veggies as possible, because clean eating without them is impossible. Calculate your optimal nutrient distribution and BMI with our BMI calculator.
Tip 3: Vary your meals!
Do not get stuck eating one or two dishes. Many of us are creatures of habit and at some point just start eating the same handful of foods. If you notice that you often eat the same things, try browsing new cookbooks to get some inspiration. In addition, there are many other inspiring sources, such as our Upfit recipe database. Vary your meals often: a healthy diet requires that you only eat the same meal a maximum of three times per week.
Tip 4: Drink a lot of water!
Drinking enough water is an essential part of a healthy diet. Your body is mostly made of water and thus has a water balance that needs to be maintained. And there are many science-backed reasons to stay hydrated: A water loss of 30% reduces your athletic performance by the same 30%. Also, your cognitive skills also suffer from a lack of water. You should drink a minimum of 2 to 3 liters per day.
Tip 5: If you do eat ready-to-eat meals, then ...
If you do plan to eat pre-packaged foods, then be sure to check the ingredients on the back of the packages first. This will give you a pretty good idea of what you are eating. Many ready-to-eat meals look nutritious and healthy but actually contain hidden additives, preservatives, and sugars (such as caramel syrup, dextrose, maltose)—so always pay attention to the ingredient list. Anything you’ve never heard of before will probably not do your body any good and should not be on your plate if you want to eat healthily. Due to the growing interest in clean eating, there are a variety of natural and nutritious pre-packaged meals, soups, and snacks available that are wonderful alternatives if you need dinner in a hurry.
Tip 6: Try to stick to fixed meal times every day!
Try to organize your day in such a way that you can eat at regular times and do not skip meals. We know getting into a regular eating pattern can be tough with a hectic work schedule but it is very good for your health to do so: regular meals have a positive effect on your circadian clock rhythm and hormone balance. Plan your healthy meals as well as any snacks in between. Eating small meals throughout the day is not a problem, but always eat your main meals as regularly as possible so that your body knows when it can count on food and adjust accordingly. The effort is worth it: structuring your eating habits and following a clean diet promotes self-control and consistency—which helps you live a healthier lifestyle overall.
Tip 7: Pay attention to quality!
This is especially true for animal products. You have heard the expression “you are what you eat’? Well, this does not just apply to people but also animals. Eating low-quality meat comes at a high price to your health. Meat from animals produced as cheaply as possible—i.e. raised on a factory farm, given little exercise, and fed low-quality feed —has a lower nutritional value than free-range, natural meat (the quality of feed plays an especially crucial role in how animals develop and their nutritional value). Cheap factory-farmed meat is linked to inflammation and other health problems. So if you want to eat a healthy diet, you should only eat wild-caught fish or free-range beef, chicken, or pork. Quality should always come first.
Tip 8: Eat slower and more mindfully
If you are stressed or short on time, you may eat too quickly without chewing properly. This is not good for your body. Eating when you are stressed can promote various diseases and reduce fat burning. Try to plan so you always have enough time to take a few moments to relax and eat slowly and mindfully. Mindfulness also reduces stress because it helps you learn to recognize a comfortable level of fullness—and avoid binge eating.
Tip 9: If you eat something unhealthy, then enjoy in moderation!
This is particularly true for foods high in sugar. Snacks such as candy or chips should have no place in your everyday diet. Your food choices should usually be fresh and unprocessed. If you do indulge in chips, ice cream, gummy bears, soft drinks, or cakes, set systems into place so that you do not make it a habit: Do not buy big packs, but rather single small portions so that you are not tempted to continue indulging. If you have a larger pack at home, store it out of reach (i.e. somewhere that is not directly in your field of view), so you are less likely to make regretable food choices and can continue to eat healthily.
Tip 10: Create a supportive environment!
Let friends, relatives, and colleagues know that you want to eat healthily. In this way, you can get outside support. Maybe you will even find a buddy or partner who can start eating healthily with you and you can encourage each other to stay on track. Ultimately, your body and overall sense of wellbeing will change positively (this can be motivating for other people to make big changes also). Once you begin enjoying the long term benefits of clean eating, you will never want to deviate from your healthy diet.
Tip 11: What gets measured, gets managed!
This means that you should occasionally take a look at what you are eating and, if necessary, adapt your diet to be healthier. Many people do not honestly know what they eat. Keeping an Upfit food diary can help you become aware of problem areas and make positive changes. People tend to forget everything they ate throughout the day or do not correctly calculate calories – particularly with unhealthy foods and snacks. If you keep a close eye on your calories for a few days, you’ll get a good overview and be better prepared for your future diet changes. Use our calorie and nutrient calculator to find out what your everyday calorie needs are and check out the recipe database for recipe inspirations.
Clean and healthy eating - an overview
Healthy eating is not possible without following a few rules, and it all begins at the grocery store: Buy fresh food, lots of vegetables, and pay close attention to the quality of animal products. Always drink plenty of water, do not eat the same meals too often, and try to plan fixed, regular mealtimes, so you can take your time to eat. If you do eat something unhealthy, keep it to a minimum. Your environment plays an important role in your diet, so include family, friends, and colleagues. This way you are motivated by others and may find someone who would like to make the diet change with you. If you prefer to leave the planning of your healthy diet to experts, you should consider investing in a professional plan.