How To Eat Clean - 10 Easy Steps

There’s a lot of hype at the moment around the clean eating trend, mostly positive but some of it negative. Some have taken clean eating too far by watching every little morsel that goes into their body and feeling generally miserable in the process.

Many of us are at information overload: we get told that certain foods are good for us one day, then the next there is something new and better on the horizon. What we really want to know is simply how to eat clean foods that will keep our bodies strong and healthy for a lifetime, and definitely without too much fuss.

 

The healing powers of food!

joyous life

Food has been a life saver for me: I have healed myself of my own severe depression through eating the right foods, exercising, and making my body strong. It’s true what they say – a healthy body really does equal a healthy mind, and I’m living proof of this. 

In this post I will help show you the 10 easy steps that will start you off on your own clean eating journey, so you too can start healing your body and mind thus bringing yourself to a place of lifelong health and vitality. So worth it right?

woman with slim waist

I have always liked to eat foods in their whole natural form as mother nature intended. In fact, I have been using this crazy method of eating for the last 20 years, and this has gradually evolved into a new understanding of how amazing the human body can look and feel when given the right fuel. Not only will you lose excess fat, but you are far less likely to be affected by stress, anxiety, and depression; plus you will have tons of energy, a clear mind, and you will knock years off your appearance.

That’s a long list of awesome benefits, so what are you waiting for? Lets crack on a and get you to this great feeling place!

 

Keeping It Simple

red apple

I have tried and tested many crazy diet fads that have come and gone over the years, but when it comes down to it it’s really simple – just keep it SIMPLE. Yes, there are some foods that should be classed as so called ‘superfoods‘ for the simple fact they really do contain superior amounts of antioxidants and nutrients at much higher levels than other foods, and it’s these that you need to concentrate on and eat in abundance.

 

The term ‘Superfood’ is often overused

smoothie bowl with goji berries

The problems arise when food companies overuse this term to sell overpriced priced products, or make you believe that you actually need those obscure berries that can only be found in the heart of the Amazon rain forest.

I have bought into this myself before, and to some extent these berries probably do contain their own unique qualities, after all mother nature put all of these wonderful things on our earth for a reason. But a lot of the foods that deserve this superfood status can in fact be bought down your local supermarket for a fraction of the price. See my top 10 favorite superfoods on a budget.

 

CHEAP AND EASY TO SOURCE SUPERFOODS

fresh beetroot

Take a trip to your local greengrocers and you will find an abundance of superfoods such as blueberries, broccoli, beetroot, garlic, pomegranates, green tea, and avocados. Many of which are cheap and easy to prepare, and many can simply be eaten raw and in their natural state for more convenience and an even higher nutrient value.

 

Most Superfoods are actually cheap!

raw whole potato

Some people like to use the excuse that they can’t afford to eat healthily, but I say that’s just bull. You can buy foods such as sweet potatoes, seasonal fruits and vegetables, pulses, nuts, seeds, and wholegrains for the same price, if not less than most junk foods.

You can make a cheap, healthy and well-rounded meal out of a baked potato and a tin of chili or baked beans, with a side portion of broccoli. In fact, you can make many combinations of any meals just out of the list above, and maybe a few added herbs and spices for flavour.

 

The Plant Based Diet and Ultimate Health:-

plate of healthy foods

My own plant based diet has not only saved me a fortune, but I am healthier than I have ever been with more energy, less body fat, clearer thinking, and much better quality sleep. I would however, only promote this lifestyle to those who are educated on food combining OR know how to build a well-rounded meal with plenty of plant proteins.

To get you started on learning more about these foods I have prepared a full weeks clean eating diet plan. If you start off following this you will soon understand how to put together a meal that has all the macro nutrients, vitamins, minerals, and fiber you need to keep you satisfied, and your blood sugar on an even keel.

 

HOW TO EAT CLEAN – 10 EASY STEPS

woman covered in vegetables

 

Here are 10 things you can start doing today to help you feel healthier, happier and more vibrant than you have ever felt. And most importantly, by doing these things for yourself and your family you will be helping them to live longer happier lives too.

Take things one step at a time, you will learn as you go along and more importantly you will be building new habits and changing your taste buds for LIFE.

You won’t be perfect at first, but that doesn’t matter because every little change really does add up over time. And if you adopt the ideal 90/10 approach you still have room for treats and the things you enjoy as you will be crowding out the unhealthy stuff with the good healthy stuff.

 

Sugar Addiction:-

ring donut

To start your health kick you will be adopting a much lower GI diet (glycemic index is a food rating system which is a measurement of how quickly a foods sugar’s enter the bloodstream). Junk foods are high GI, which is why they give you that instant sugar fix, but inevitably you will crash quickly and be left craving more – and so the vicious cycle begins.

It’s this ‘sugar addiction’ that is the root cause so many of our modern day diseases. Sugar causes inflammation in the body, and chronic long-term inflammation is cited as the probable underlying cause of most of todays inflammatory diseases. Knowing this makes it crucial that you change NOW some of your lifelong sugar habits to avoid the inevitable fall.

 

1. CLEARING OUT THE JUNK

kitchen cupboards

The first and most important step on your clean eating journey  is to get rid of foods that are high in saturated fats, salt, preservatives, and sugar – which unfortunately can often mean pretty much everything in your cupboard.

I’m not saying you should just throw food away if your’e uncomfortable with that (you can always donate to your local food bank), or if your’e on a budget you may not be able to simply clear everything out at once.  But one thing you can do is to use up what you have and gradually replace things with healthier versions as you go along. Doing this also allows you to  make those gradual changes that seem to stick so much better.

 

The ‘baddies’ to look out for:

  • Oils such as vegetable oil, corn oil, animal fats or lard.
  • High fat/salt crisps, chips and snacks.
  • Frozen junk food, such as ready meals, fries, pizza, hotdogs, and anything battered or deep-fried.
  • Refined sugars like those found in chocolate, cakes, sweets, and biscuits.
  • Drinks such as fizzy pop, concentrated fruit juices, and flavoured waters.
  • Most breakfast cereals contain massive amounts of sugar, colours, flavours, and preservatives.
  • Hidden refined sugars which may come under the names of glucose, fructose, dextrose, corn syrup, cane sugar, or brown sugar (I am only stating the most common types of sugar here, but there are more that have chemical names, especially the sugar substitutes. Find a full list of the chemical names for sugar here).
  • You need to check labels on EVERYTHING as even the things you believe to be a savory product can be loaded with sugars, chemicals, colours, flavourings, and preservatives. Some of the worst offenders are pre-made sauces such as ketchup, barbecue, and chili sauce; canned or jarred pasta sauces, and even gravy powders and stock cubes – yes seriously! The gravity of the amount of savoury products that contain sugar is draw dropping.

bulging belly fat

At this point you can start to see the sheer scale of the problem and it may well become overwhelming, but this is totally natural and means you’re at the point of turning a corner. It’s easy to see now just how so many people suffer from type 2 diabetes, obesity, and metabolic syndrome. In fact we are in the middle of an epidemic for all of these diseases and they are ALL caused by too much of that demon sugar and excess trans fats.

Just getting rid of some of the more obvious unhealthy items, such as unhealthy fats and refined sugars, would be a great start and you will already be half way there. Just add in some of the budget friendly superfoods such as those on the list below and you will be all the way there – easy!

 

2. REPLACE WITH THE GOOD STUFF

raw vegetables

Sounds simple, and it is! You can replace all of that bad stuff you have gotten rid of with these alternatives; you don’t have to do it all at once, just replace as you go along and with every shopping trip you will be getting closer to a healthy clean pantry that you can be proud of.

 

Add these into your diet:-

  1. Coconut oil, olive oil, and extra virgin olive oil. You can use coconut and normal olive oil for cooking and extra virgin olive oil cold in salad dressings, or any use that doesn’t require over heating. Some oils turn rancid and can produce trans fats when either reused or heated to high temperatures, but coconut and olive remain more stable and are therefore a good healthy swap.
  2. In fact, coconut oil has so many more wonderful benefits that it deserves its own post. Read here for more on the benefits of coconut oil. Here are some coconut oil uses for you to be getting on with – homemade popcorn popped in coconut oil, baked tortilla chips, homemade vegetable crisps, raw nuts and seeds, roasted vegetables, raw chocolate (yum by the way, see Youtube vid at bottom of post for an awesome recipe).
  3. Dried, no added sugar fruit, dark chocolate (70% cacoa minimum), homemade granola, fruit, plus homemade healthier versions of biscuits and cakes where YOU can be in control of ingredients.
  4. Frozen vegetables, frozen fruits, frozen baked potatoes, and healthier options of ready meals are usually available if you can’t live without these convenience foods. Luckily most big supermarkets do have healthier frozen ready meal options (phew).
  5. Drinks – go for healthy green tea, fizzy water with a squeeze of lemon, coconut water, or vegetable juices.
  6. If you eat animal products then go for only lean meats or poultry (organic/grass fed where possible) and oily fish such as tuna, salmon, sardines, herring, mackeral, trout. Buying organic meats can be expensive which is why I advocate swapping a lot of your protein for pulses, quinoa, tofu, tempeh, nuts and seeds, and to head towards a more plant based way of eating. Also, most plant based foods are much healthier than their animal alternatives.
  7. Dairy products can be laden with all sorts of added sugars so go for plain coconut or soya yogurt (you can add your own sweeteners such as honey and fruit). Same goes for milk, you can go for milk alternatives such as oat, almond, soya, rice, or coconut, to name just a few – they seem to be milking everything these days!
  8. Buy fresh in season fruits, vegetables, and salads as they are often cheaper, and eat them as raw or as lightly cooked as possible. Steaming and very quick stir frying are preferable as these cooking methods hold in more nutrients.
  9. With every meal you make always be sure to include some side vegetables or fruits.
  10. Buy tinned or dried legumes such as cannellini beans, baked beans, haricot beans, black beans, butter beans, or chick peas to add to soups and stews instead of meat for a much more cost effective and healthier alternative.
  11. Nuts, seeds, and nut butters (just check they are sugar free), wholegrain breads, pasta, brown rice, buckwheat, quinoa, cracked wheat, bulgur wheat, and millet. If you feel bloated or sleepy after eating wheat products or gluten then stick to rice, potatoes, pulses, lentils, buckwheat, and quinoa as your carb sources.
  12. Sweeteners such as raw honey, xylitol, stevia, coconut sugar, brown rice syrup, and maple syrup can all be used as an alternative to sugar, but they are still ‘free’ sugars, meaning they are not attached to the whole food (their fibers and other nutrients have been taken out making them high G.I., unlike eating a whole piece of fruit that still has all its fiber) so therefore they need to be used in moderation.

 

3. CHECK LABELS

nutritional profile

Get into the habit of checking labels for everything as this will help educate you on exactly what is in the food you’re eating. A rule of thumb is, if you don’t know what an ingredient is and it’s not a natural food as you know it then it’s probably an artificial preservative, flavouring, or sweetener. As you start to eat clean you will notice that you rarely need to worry about this kind of problem anymore as you will be eating wholesome natural foods in the first place.

 

4. CHECK YOUR PORTIONS

plate of food

Most of us are used to having way too big a portion when it comes to meals, and this was always my own personal downfall. Even when you’re eating clean you will still need to have portion control as many healthy foods are still jam full of calories – just think oils, nuts, and seeds for a start.

I made this mistake when I first started eating clean, and believed I could eat as much as I wanted if it was a healthy food. In fact, I went crazy with that notion and actually gained weight until I got the balance right.

The best thing to do is to listen to your body and STOP eating before you are really full. A good tip is to make the bulk of your meals from fruits and vegetables: these help fill you up andalso help to trigger the signal to your brain that you’ve had enough to eat.

 

5. THE 90/10 FORMULA

picnic and red wine

If you can adopt these alternatives 90% of the time then you can save the other 10% for those times when you really fancy a treat, or even a glass or two of wine. Whatever your achilles’ heel is, don’t feel you can’t ever have it again as this will just depress you  and set yourself up for failure. Remember that life is about balance and being happy too, and enjoying your favorite treats will also keep stress levels down.

When you say to yourself ‘I can’t ever have this food again’ whatever it may be, you will immediately crave it – at least I do. With the 10% leeway this isn’t an issue, and as your body gets more and more healthier you will find these cravings more than likely disappear anyway.

 

6. SUGAR CRAVINGS

stress and anxiety

Sugar cravings happen to the best of us (especially if hormones have anything to do with it) and is EXACTLY why the 90/10 rule is in place, for those times when for whatever your reason, you cave. We all crave something sweet every now and then – it’s only natural, especially if we are stressed or tired, so don’t beat yourself up over it as the body simply wants to find the quickest and easiest way to fuel itself for instant energy, and so it craves the instant gratification of SUGAR.

Giving in to this temptation does make you feel better in the short term, but in the long term not so good. Giving in to sugar cravings just sets you up on a cycle of a high, then the inevitable crash, and it’s this fluctuating blood sugar that leads to the belly fat storage that most of us desperately want to avoid.

If you really have to have something sweet then go for sugar substitutes such as xylitol, stevia, raw honey, coconut sugar, and maple syrup, but these should still be used in moderation only.

 

Yes, you CAN eat chocolate!

dark chocolate squares

 

When in the middle of a sugar craving that you just can’t shake by other distraction methods, eat a teaspoon of maple syrup or coconut sugar, and ZAP as if by magic it’s gone. Or make your own sugar free chocolate with Xylitol, cacao powder, and coconut oil – this also kills sugar cravings and is a real treat at the same time, plus you can even add nuts, seeds, and dried fruits for variety. 

If you would like more top tips on giving up sugar and how I did it myself, then please check out ‘Quitting Sugar in 6 Easy Steps’.

Here is a short video that explains the exact effects that sugar has on the body. Believe me, it’s enough to make you want to make some changes ASAP!

7. FOOD COMBINING FOR SATIETY

Learning how to combine foods properly will be of massive benefit to you if you would like long term success with clean eating. Foods high in protein should be combined with low GI carbohydrates, a little fat, and some lightly steamed or stir-fryed vegetables.

 

Eat LOTS of quinoa

cooked bowl of quinoa

When you learn the art of correct food combining, your sugar levels will remain stable – meaning you will be much less likely to crave unhealthy snacks and SUGAR.

Quinoa is pretty much the ultimate ‘superfood’ as it contains perfect ratio’s of fats, carbohydrates, and amino acids – so make this grain a BIG part of your clean eating plan. You can use it to make breakfasts (if you cook it with nut milk, sweetener, and topped with fruit and nuts); or it’s tasty just cooked in stock or water and eaten as a lower carb side to replace rice, pasta, or potatoes. It can also be great cold in salads of all kinds, or as a replacement for couscous –  making it a perfect all-rounder.

 

8. TAKE YOUR OWN FOOD TO WORK

packed lunch

Sometimes healthy eating can be hard in the workplace, which is why you should consider saving leftovers from your healthy dinner the night before to take to work for lunch. Or just make your own sandwiches, salads, pastas, veggie sticks and hummus, or whatever other healthy snacks you enjoy.

Not only will you save a fortune (especially if you usually buy lunch out), but you will also know exactly what went into you food, and you’ll  have complete control over your fat, salt and sugar intake.

Rather than being ridiculed for doing this when I first started my healthy eating plan, all my workmates seeing how glowing and energetic I was started to follow suit, and before I knew it there were pieces of fruit and bags of nuts strewn all over the place – oh the satisfaction!

 

9. EAT A RAINBOW

colourful vegetables

Not literally of course, but do eat a rainbow of food colours every day. For example – dark berries, leafy green vegetables, fruits, and other vegetables; plus red tomatoes and colourful bell peppers are all vibrant strong colours.

It’s the different colour pigments of these  fruits and veggies which is where their cancer busting antioxidants and phytochemicals lie. These antioxidants are important for fighting the free radical damage done to our bodies by trans fats, smoking, air pollution, alcohol, and pesticides – all of these among MANY OTHER toxins we are exposed to daily lead to an unnatural chemical assault on our poor over taxed detoxification system. Try to eat at least 7-10 portions a day of different fruits and vegetables to help negate this aging, disease promoting damage.

 

10. EATING OUT

slice of chocolate cake

Sometimes being a clean eater can have its challenges that’s for sure, and eating out with friends and family may be another one of them,  especially if they don’t share your healthy eating habits. But fortunately these days it is so much easier as most menus will have healthy options, OR they are willing to knock something up especially for you.

Just stay away from the deep-fried dishes and instead order a side salad, or some vegetables with olive oil and you can’t go far wrong. And you still have your 90/10 rule for such occasions to go ahead and have that slice of choccy cake for desert.

 

I hope this post has offered you some valuable information on clean eating. Feel free to let me know how you have gotten on or leave any comments you may have regarding this post below as I would love to hear your thoughts. Thanks.

 

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Stefanie Taylor

I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.

58 Comments

Simon · 12/11/2017 at 3:28 pm

Awesome article and some solid advice here.

Gotta agree that putting the junk on halt is a superb way of eating healthier. But the biggest culprit is being busy and not having time, especially during lunch break.

For this reason I agree with you 100% that bringing food is much better. And it will save you some cash in the long run.

    Stefanie Taylor · 12/11/2017 at 4:01 pm

    Hi Simon, yes it’s true that even if you just cut out junk food then that would be a fantastic start to your healthy eating regime. Like I say in the article, it is better to start of in bite size chunks (excuse the pun), and that way you are more likely to stick to the changes. 

Luna · 12/11/2017 at 4:05 pm

This is an informative article. With all the buzz about ‘Healthy Living’ the 10 steps that you have written are very important to those who want to practice a healthy lifestyle.I know it can be challenging to eat clean but, it is possible.

It is a good suggestion for one to take his food to work. The only way you can be certain about what you are eating is to prepare your own meals. Eating clean also means that you have to limit the number of times you eat out with friends. I know a young lady who has to take a salad with her if she is going out to eat with friends.
Your article shows that you have done a good research. I enjoyed reading it.

    Stefanie Taylor · 13/11/2017 at 12:17 pm

    Hi Luna, thank you so much for your comment, it is really appreciated. Yes, taking food to work is something I do all the time and I know it has saved me a fortune. You could easily have a good holiday every year on the money you can save just doing this alone.

    I understand the feeling of taking your own food out to restaurants, but fortunately in the past few years as healthy eating has gained huge popularity, most if not all places (even fast food joints) will have a if not healthy then ‘healthier’ option. This is another reason yet again for the 90/10 rule, so you have some leeway for such occasions. The rest we just learn as we go.

Ken · 12/11/2017 at 4:44 pm

Well done! I have been cleaning up my diet this past year and I do feel a lot better. I read a book by J.J. Virgin which brought a lot of what I was doing into perspective. Your article condenses it. Have you thought of writing a cook book to go along with this site?
I bet that you have an awesome garden. Best to you and Thanks.

    Stefanie Taylor · 13/11/2017 at 12:11 pm

    Hi Ken, it’s fantastic that my article has helped you. And that is the aim of my website, to condense things and make them as easy to follow as possible for people. Funny enough, yes I really have thought about writing a book, and that is one of the reasons I set up this website so I can get some traffic and followers before I do so.

    Gosh, I can see I just have SO much work to do, but i absolutely love it! And as for the garden, I actually live in a flat so unfortunately I don’t have one at the moment, but one day I will so I can grow all my own organic veg. Oh heaven.

David · 12/11/2017 at 5:41 pm

Your article is super interesting, I loved how you could explain so much and everything well detailed. There is a lot of valuable information here. Thanks.

    Stefanie Taylor · 13/11/2017 at 12:05 pm

    Hi David, I really appreciate you taking the time to read my article and I am happy that you find it interesting and informative as that is my aim, so thank you. Have a great day!

Fermin · 12/11/2017 at 7:20 pm

Hi Stephanie.
What an informative article. All of this information is pretty much the guidebook/bible for anyone that wants to change their lifestyle and start eating healthily. What I like the most about it is that it’s not one of those diet fads that come and go, it’s proper nutritional advise showing us how we used to eat 100-200 years ago (without so much choice of course) and before all the processed foods and all the giant food corporations “took over the world”.
You can really tell that you are very passionate about this and you want as many people as possible to benefit from all the amazing health and energy advantages to be had.
Great article that has been very well written with totally relevant images too.

    Stefanie Taylor · 13/11/2017 at 12:04 pm

    Hi Fermin, thank you so much for your praise of my article, it has really made my day. It always feels good to know you are helping others and as you say I am passionate about it because clean eating changed my life. I suffered from severe depression and by doing all the things that I write about here it 100% made me better.

    I just feel there are so many people in the world who suffer needlessly when the cure for them also, may be this simple lifestyle change. And this knowing drives me forward every day.

Marlene rivera · 12/11/2017 at 10:24 pm

Read your page and got inspired. I always wanted to eat well but wasn’t sure how and I always feel sick. So I tried doing the clean eating diet. I cook all my meals and prepare them a head of time and that helps me not to eat the bad things. Very helpful tips. Great job.

    admin · 13/11/2017 at 11:59 am

    Hi Marlene, thanks for reading and getting inspired, that’s just great! I am sorry to hear that you are sick, but I am sure if you follow the tips here you will start feeling better. Exercise is also very important to feeling good and goes hand in hand with good nutrition so you should also bear that in mind. Good luck to you on your clean eating journey!

Radha Narayanan · 12/11/2017 at 11:08 pm

Very informative article and lots of useful information. A great read.

    Stefanie Taylor · 13/11/2017 at 11:45 am

    Hi Radha, thanks for reading and enjoying. i always like people to go away having learnt something new and I believe this is the kind of information that everybody should know.

Furkan · 12/11/2017 at 11:23 pm

I never head 90/10 formula before and I was wondering how much I can eat junk food. I actually do Intermittent Fasting and is this also suitable for people who do Intermittent Fasting?

    Stefanie Taylor · 13/11/2017 at 11:44 am

    Hi Furkan, yes the 90/10 formula is quite popular as it allows for those treats that you may crave, rather than thinking you can never have any of them again which will only set you up for failure. I am so into healthy eating now that I never crave those things anymore anyway. However, I save my 10% for when I want the odd glass of wine with friends as I’m definitely not giving that up completely as I enjoy it, And that’s how you find balance, by still being able to have what you enjoy but in moderation.

    And yes, of course, this would be a more than suitable way to eat when not fasting as it is still super healthy.

Kevin McNamara · 12/11/2017 at 11:31 pm

Brilliant post Stefanie!
You talk my language. Eating healthy is not that hard once you commit and realise what the alternative is down the track. I love juicing and fasting. We go every Saturday to the local fruit and vegie markets and get our weekly supply.

Your tips are spot on and I focus on the 90/10 rule. Great rule.

Keep the posts coming. Kev

    Stefanie Taylor · 13/11/2017 at 11:40 am

    Hi Kev, I love to hear that you are into juicing and fasting. I love juicing but I have never fasted, I have heard that it is great but i just love my food too much that I can’t imagine going without even one meal. Is that bad? I watched your youtube channel and saw you going around that great farmers market in Palm Beach. I live in Britain so it all just seems like a far flung dream to be in such a lovely, sunny place haha.

      Kevin McNamara · 14/11/2017 at 11:01 am

      Thanks Stef, its a beautiful place where we live for sure. I fast for 7 days at the start of each season. Gives my digestive system a break and increasing the healing in your body. Well worth a try. Come visit sometime.

        Stefanie Taylor · 14/11/2017 at 12:54 pm

        Hi Kevin, yes I know I really should have a go at fasting, especially as I would love to lose a few pounds. I’m entering the Elite Fitness bikini competition at the end of April next year as a challenge for myself to get slimmer, fitter and healthier but I know I have a way to go to get to the level I need to be at and fasting may be the answer.

        Oh gosh, yes I would love to visit where you are and it is definitely on my to do list. I seem to have quite a few friends who I chat to online that come from California so I need to do a road trip and visit everyone. That would be great!

Matts Mom · 13/11/2017 at 12:49 am

This is really great information. Surprisingly I do most of what you have listed already. I think because of my health issues, it tends to keep me on the right path for sure. The 90/10 rule is a great rule. I am going to try and do this with my son. He does have a sweet tooth, and he really needs to stay away from sugar for various reasons. Heck, I do too, but I love dark chocolate, so I just have to watch my portions.

I also did not know to pair protein with low G.I. carbohydrates. I am also not sure what low G.I. carbohydrates are? Would this be simple carbohydrates? Great information!

    Stefanie Taylor · 13/11/2017 at 11:35 am

    Hi Leahrae, I am a massive dark chocolate fan too so we have that in common. I know I probably eat to much of the stuff but it’s my one vice in life haha! As for low GI foods I will explain. GI is the rate in which sugar from carbohydrates hit the bloodstream, the quicker they hit it the higher GI they are. For instance white sugar, refined carbohydrates like white bread, rice and pasta are all high GI as they have had their fiber removed, therefore they are already broken down and the body doesn’t have to work to do that job.

    But low GI like wholegrain pasta, rice, bread, whole fruits and vegetables and pulses are all full of their natural fibers so the body needs to work to break them down, therefore releasing their energy more slowly for more sustained energy. And the reason you should always pair low GI carbs with proteins and fats is because this will slow down the sugar release even more, keeping you fuller for longer and stopping you getting sugar crashes.

    And another great reason to do this is because keeping blood sugar stable really slows down the aging process but sugar spikes and troughs accelerate it.

    In fact, if you read my article on chromium picolinate it actually explains a lot more in depth about this if you are interested

anthony · 14/11/2017 at 7:36 pm

Great article!
Eating healthy has never been my strong point, knocking on a little now though and think it’s about time I started. Not knowing what to eat, how to cook healthily and what to avoid has always been my problem.
This article sheds some light on this and also I have always just seen cereals as good for me, just looked at the pack….jeez! They’re going in the bin.
keep the info coming

    Stefanie Taylor · 15/11/2017 at 9:16 am

    Hi Anthony, I’m really glad to hear you are thinking of looking after yourself as you get older as that is the time to start…before anything goes wrong. Yes cereals are some of the worst offenders in the hidden sugar world and people always get a huge shock when they start looking at labels. It’s just so hard to get away from I’m afraid which is why I have written this list to help people make a start. Good luck to you.

Craig · 14/11/2017 at 8:11 pm

Great tips. The toughest part for me is definitely eating out. I travel a lot for work and find it really hard to find decent food at most of the restaurants that are available where I stay while I travel. Given this I’ve started trying to hit a grocery store as soon as I arrive and get some remotely healthy items into my car before I make it to the hotel to ensure I don’t end up eating at McDonalds just because it is across the street!

Do you have any good rules of thumb for controlling portion size, or good recommendations on how to know what is in food out at restaurants? Is there an app or something that can give you a general idea without too much work?

    Stefanie Taylor · 15/11/2017 at 9:28 am

    Hi Craig, I understand your dilemma about trying to eat healthily while travelling a lot. That can really be a tough one, especially with the temptation of a Mc Donalds across the street. Oh these things are sent to try us hey? You are doing the best thing you can by getting in your own healthy snacks. Good things to buy for on the move are packets of unsalted nuts and seeds, pieces of fruit, vegetable sticks, tubs of humus, maybe some baked (not fried) corn chips, sometimes you just fancy the crunch, though eat these in moderation.

    As for portion size you can pretty much fill up on fruits and veggies as long as they are not cooked in fat. For meat or other proteins you should go fro something the size of the palm of your hand and for carbohydrates, something the size of your clenched fist. When in restaurants you can look for what seems healthier and then ask them how it is cooked OR even ask them to change how it is cooked and to make it low fat. Most decent places will do this as they are used to people being health conscious these days.

    Also, you will find many places will have healthier items on their menus now as well. As for apps, I literally don’t really use them so i don’t know much about them but I’m pretty sure there must be one in the health section or something. Good luck on your healthy journey and if you have any more questions please feel free to message me.

Penelope · 14/11/2017 at 9:15 pm

Good list! I would like to add the importance of clearing the house of junk food. You’ll never lose weight the healthy way with chips and sugar and temptation in the cabinets. I love the 90/10 approach too, because “perfection” is dietarily impossible and for those of us who LOVE the occasional treat or drink, we’ve gotta have room for it.

    Stefanie Taylor · 15/11/2017 at 9:31 am

    Hi Penelope, yes great advice isn’t it? How could we ever live without some of our favorite treats. Mine is chocolate, chocolate and more chocolate (dark of course ha ha). Yes the only way, definitely is to clear out those kitchen cabinets. You can’t sit and relax watching the T.V. knowing all that bad stuff is calling.

      Penelope · 03/12/2017 at 1:22 am

      Yeah, chocolate is king. And good point, it’s hard to relax if there’s anything sweet around! Thanks for all the good advice.

        Stefanie Taylor · 04/12/2017 at 9:19 am

        You are welcome Penelope.

Brad · 15/11/2017 at 4:06 am

This is a great read. I can’t imagine going wrong with this regimen for sustaining a healthy balance. About the subtitle where you mention to “check your portions”, I wrote a piece on my site called “101: what is the leptin diet”. A very short article. I would love to get your two cents on that one. It dovetails very nicely i think. Thanks for this wonderful post.

    Stefanie Taylor · 15/11/2017 at 9:34 am

    Hi Brad, thanks for reading and I am very glad you enjoyed my article. I am very interested to look at your website, especially the article you suggested. I will leave you a comment on it. Have a good day.

Deborah · 18/11/2017 at 11:05 am

Well, that just cleaned out everything in my cupboards and fridge. Now I have nothing to eat, lol. I have never heard of the 90-10 rule. I enjoyed your article and found it very informative backed by a lot of research . You have personally lived this lifestyle so that validates the method you are teaching. Your article is precise and educated with good alternatives for the junk we normally eat which helps us make a grocery list as we all head to the market to replace our food. I had to look up a couple of your food items since I had never heard of them before like quinoa. It will take time to implement this new way of shopping but I hope it catches on because we are what we eat.

    Stefanie Taylor · 18/11/2017 at 12:34 pm

    Hi Monika, I am so happy you enjoyed my article and found it helpful. I do understand how hard it can be to make changes, especially after a life time of living a certain way, that’s why you should just take it one step at a time. Start with just making 3 changes a week. For instance swapping white bread for Brown could be one and then you decide on the other two. Another one could be walking to work instead of driving a couple of days a week.

    Choose what is relevant to you and fits into your life style. Write your intended changes down and tell others to create accountability. Do these 3 changes for a week then set 3 more for the next week (but remember you still need to keep with the first 3). Doing it like this breaks it down and doesn’t overload you with too many changes in one hit, which sets you up for failure.

    This method creates different neural pathways in the brain helping the changes to become a habit. And once something becomes a habit then it becomes something we always do under any circumstances. This is a proven method of how to make life long changes that I learnt when I was studying Nutrition and I hope it helps you.

Melissa · 18/11/2017 at 1:26 pm

Great article! I am working on cleaning up my diet, and these tips will be a great help!

    Stefanie Taylor · 18/11/2017 at 1:30 pm

    Hi Melissa, that’s fantastic and I’m happy to be of help. Feel free to let me know if you have any questions or need any more advice. Thanks for your comment.

Kayla · 19/11/2017 at 11:05 pm

Awesome advice. Especially liked the part about eating a rainbow. I’ve always thought the more colorful your meal, the healthier. Thanks for posting!

    Stefanie Taylor · 20/11/2017 at 10:25 am

    Hi Kayla, thank you for enjoying the article, and yes eating the full spectrum of colours from fruits and veggies is much more important than people realise for health benefits. I eat the rainbow every day now and definitely feel fantastic for it. I hope I have inspired you to do the same.

Sarah · 20/11/2017 at 12:28 am

Superb and very detailed article, very well explained…. you are right it is very important to clear out, hunt and replace it by healthier options. You have explained all this very beautifully….

    Stefanie Taylor · 20/11/2017 at 10:29 am

    Hi Sarah, thank you so much for the complement, I really appreciate it when people make nice comments and it inspires me to carry on what I do. Yes, getting the bad stuff out of the house for good is really the only way to stop temptation getting you. When you know it’s there, you want it.

    When my boyfriend puts his junk food in our cupboards sometimes ( he’s not a fully blown health freak like me…yet ), I get very tempted and sometimes cave. So now I just don’t allow him to do it and order is restored ha ha.

Stefan Vogt · 20/11/2017 at 12:31 am

Hi there, I am so glad I live in Thailand now. To eat clean food here is much easier and normal than where I came from. We grow a bit of vegetable in our garden, BIO of course and a lot of fruit we pick around the house too.
The only thing we have to work on a bit more is sugar. Thais love to put sugar in every meal.
Great post, thanks

    Stefanie Taylor · 20/11/2017 at 10:21 am

    Hi Stefan, how fantastic to live in Thailand and have all that wonderful food around you, it sounds just amazing. And yes I know the Thais like to put sugar on their food but I still think they are very healthy people in general because they live on lots of fish, fruits and vegetables so I guess that balances it out. It’s all about moderation I think, and making small changes at a time as outlined in my post. Wishing you all the best out there in Thailand.

Michelle · 20/11/2017 at 12:38 am

Well done on this article. I love that coconut oil and other healthy fats are is at the top of your list of good stuff. I also appreciated the list of healthy sugar substitutes.

    Stefanie Taylor · 20/11/2017 at 10:18 am

    Hi Sarah, thanks for reading and yes I love coconut oil, I really do use it for everything; in cooking, on my hair and skin and I often make yummy healthy chocolate with it. It is definitely possible for us to cut out all the junk quite easily if done in the correct way over a little bit of time. That’s how I did it and I have never looked back.

Becca W. · 28/01/2018 at 10:32 pm

This is a great inspirational article! It is well written with tons of useful information. It’s motivated me to start eating healthier, even if its only a little bit at a time. Great visuals and a great layout! Keep up the great work!!
Best Wishes, Becca W.

    Stefanie Taylor · 29/01/2018 at 11:29 am

    Hi Becca, thanks so much for the compliment on my post, it has really made me smile. It’s always nice to hear that all your hard work is paying off and that you’ve inspired people to eat healthier or do other things to make their lives better. Good luck with your healthy eating plan and please feel free to let me know if you have any other questions.

holly knudson · 28/01/2018 at 10:41 pm

I am a health coach and nutrition practitioner and I agree with all of your steps. I especially like the advice to keep it simple. If it’s too complicated it just won’t stick. Awesome advice!

    Stefanie Taylor · 29/01/2018 at 11:25 am

    Hi Holly, I’m glad you agree and like my post, thanks. My whole website is about simple and easy plant based living and healthy eating specifically, because I want people to see that it really isn’t as hard as they imagine to get healthy and stay healthy for life. Always start small and don’t do too much at once as you will become overwhelmed. That’s always worked for me anyway.

jay · 29/01/2018 at 1:57 am

GREAT Article! When I first saw the title, I was like.. yeah right! But when I actually started reading it I was like wow… just very good material. Glad I had a chance to read your article, i’m a clean eater by necessity and I can confirm almost all of what you have written. Good to see this information out there.
Thank You, Jay

    Stefanie Taylor · 29/01/2018 at 10:58 am

    Hi Jay, I’m really flattered you like my article so thank you. I can see you have a website on diabetes so I’m sure you understand the importance of all of this. I really hope this post can help others who don’t know where to start when it comes to eating clean. There is so much information out there these days and it can become overwhelming I suppose. I’m glad to see you are out these helping people also.

sarah · 12/04/2018 at 10:11 am

Wow Stefanie, you have helped all of us by sharing this post. Eating healthy is not at all expensive as you have shared this super food list and healthy eating as well. I loved and agree with all your points. You are such a knowledgeable person and I am you regular visitor now, I always enjoy reading your posts. Thank you so much for sharing your amazing work.

    Stefanie Taylor · 12/04/2018 at 7:47 pm

    Hi Sarah, yes eating healthily doesn’t have to be expensive or hard work, that is why I love sharing these easy tips with people.I’m really happy you’re a regular visitor to my site and you are learning from it. That’s just awesome, thanks.

Sotiris Bassakaropoulos · 23/08/2018 at 11:33 pm

Some great information here Stephanie very inspiring, I bought a new Juicer last week and it has inspired me to make a celery juice with Kale and fresh greens every day, I also add an inch of fresh Ginger and Turmeric some days or some organic beetroot. I think tomorrow I am going to make one of my cashew raspberry smoothies with some mint from the garden 🙂

    Stefanie Taylor · 24/08/2018 at 12:31 pm

    Hi Sotiris, that sounds awesome. I love fresh juices and make them a lot. I th8nk the secret is to use lots of greens and vegetables and not too much fruit – just like the ones you make! This really helps keep th3 sugar content down. I especially love the idea of adding turmeric; I never thought about doing this before and it’s such a healthy spice.

    And cashew, raspberry, and mint – what a great combo too. I need some of your ideas for my ebook!

JB · 11/10/2018 at 2:24 am

This is great advice, especially about the cheaper superfood. Honestly, I get so confused about how to eat healthy that my head spins, but you’ve kept it simple. I like eating to the rainbow.

Thank you! Here’s to eating healthy.

    Stefanie Taylor · 11/10/2018 at 11:46 am

    Thanks Brian, yes I just like to prove to people that they most certainly can be healthy on any budget. And I like to keep it simple as there is so much confusion out there about food and diets.

    Here’s to a ling healthy life hey!

Simon · 11/10/2018 at 1:39 pm

Hi Stefanie, this is one of the most sensible posts I have read with regards to eating healthy foods and as you mention, most of these veggies and fruit are affordable and grow naturally as nature intended us to eat. In fact, many veggies can be homegrown, providing another saving.
We seem to have gotten ourselves into eating ready meals and takeaways which are loaded with unhealthy ingredients like sugar which simply give you an instant fix, but leave you craving for more hence the spare tyre growing around most of our bellies – Sad but true.
Thanks again for all your healthy tips & advice,
Simon.

    Stefanie Taylor · 11/10/2018 at 4:53 pm

    Hi Simon, yes you are right, as a nation we eat too much junk foods and take-away’s. I guess it’s a convenience thing more than anything, but unfortunately these quick foods are usually laden with fats, salt, and sugar! People need to know that healthy eating can in fact be much easier than they think, which is what I aim to do with the advice on my website.

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