10 Ways to Make Clean Eating Easy

nutrition

Be proactive, not reactive.

The key to lasting nutrition success is managing your environment to ensure healthy options are always nearby.

Here are 10 tips you can implement right away:

  1. If you have junk and highly processed food at home, consider cleaning the pantry out. Either throw the junk away or donate the food to someone else. Stock up on healthy foods and prepare them ahead of time.
  1. Automate good decisions. Eat the same breakfast every day. Try a delivery service for organic veggies.
  1. Prioritize lean protein and veggies when selecting your meals.
  1. Cook in large batches so that your healthy leftovers last a few days, or the whole week. Food prep once or twice a /week. Hit the grocery store or Costco/Sam’s Club on your day off. Protein should be pre-cooked and portioned out, veggies chopped and bagged, nuts or salad dressings in small containers. That way it’s a no-brainer to take your lunch to work, and dinner is easier to prepare. AND you save money. Bonus!
  1. Look over restaurant menus before you go out. Most restaurants post their menu online. Take your time making a good choice when you are not hungry, instead of impulsively choosing the calorically dense entrees when you are seated at the table.
  1. Keep an emergency food stash in your car/desk/purse (should be shelf stable, low glycemic index, and satisfying. Examples include Kind bars, Quest bars, jerky, nuts, seeds). This will prevent trips to the vending machine.
  1. Have a backup plan in case you forget lunch. Find a place near work that is healthy and convenient.
  1. Have breakfast pre-made if you tend to hurry out the door in the morning. Prepare baggies that you keep in the freezer.  Just dump them into the blender with liquid and ice for a quick protein shake in the morning.
  1. Too busy to cook because you are working all the time? Consider using a healthy meal delivery service.

Don’t shy away from being a prima donna at restaurants and ordering your food specially prepared. For example, substitute  a side salad for the fries. Ask for:

  • Your burger to be wrapped in lettuce instead of in a bun

Dressing on the side.

  • Grilled chicken instead of breaded and deep fried chicken strips

“Hold the cheese”
“Hold the fries”

Order extra veggies with your entree. Sub brown rice for mashed potatoes. House salad with some seafood or chicken on top, please.

Here are some go-to ideas for healthy food prep in large batches:

  • Chili
  • Stews
  • Roasted chicken
  • Brown rice bowls with veggies, protein, and healthy fats
  • Meatballs (lean beef, bison, chicken, or turkey)
  • Frittata
  • Hard boiled eggs
  • Stir fry
  • Cooked brown rice in chicken stock
  • Cooked quinoa in in chicken stock
  • Roasted sweet potatoes/yams
  • Pre-soaked and cooked beans
  • Roasted vegetables
  • Salads: the combinations are endless. Make sure you combine it with some protein and healthy fat!

Favor homemade protein bars and healthier versions of desserts (check out Pinterest for some ideas). A “healthy” dessert has more fiber, protein, and/or healthier fats than its naughty counterpart. It doesn’t mean that you can eat the healthy dessert with abandon, though. They are still calorie dense foods and should be eaten in moderation.

I understand that you are a busy person and implementing all of these changes at the same time is not realistic. Focus on one at a time for lasting success.