[gallery size="full" td_select_gallery_slide="slide" ids="94707,94708"]By Selma Roth Saudi Gazette Eating a healthful diet may appear difficult; perhaps you think it is time-consuming, expensive, or only for highly disciplined people. But eating clean, which basically means a diet based on whole foods and as few processed and refined foods as possible, is something anyone can do. We listed the five most common excuses out there and give a solution for each of them. The excuse: I have no idea how to eat clean The solution: The term "clean eating" is hot, but it basically means eating whole, unprocessed foods. Stock up on single ingredient products, such as fresh fruits, vegetables, whole grains, nuts, seeds, and legumes. Avoid packaged foods, which are often made in a factory and carry a long list of ingredients, including ones you may have never heard of. In supermarkets, you will find most of the wholesome foods – think fresh produce and lean proteins – in the outer aisles; the inner aisles often include candy, chips and other junk food. Of course there are exceptions to this, such as canned beans or brown rice, but it is a good thing to keep in mind when grocery shopping. The excuse: I don't have time to prepare nutritious meals The solution: Somehow, people think it takes ages to prepare a wholesome meal, and while it is possible to spend several hours in the kitchen it is certainly not a necessity. Some of the healthiest foods are extremely easy to prepare. A good example is a stir-fry of vegetables, legumes and rice. Add some herbs, spices or soy sauce to transform it into a tasty and satisfying meal. Other quick dishes are pasta with a tomato-based sauce, a big salad, roasted veggies, or, if you are really out of time, a few sandwiches loaded up with vegetables, avocado, hummus or whatever else you have on hand. Also, keep in mind how long it takes to order takeout, get in your car, drive to the place, wait in line, and drive back. I bet in that time you could have prepared a healthy meal at home. The excuse: Healthy foods are expensive The solution: If you eat a bunch of so-called "superfoods" on a daily basis – maca powder, goji berries, spirulina and coconut water, to name a few – you may have to take on a second job, but eating clean doesn't need to cost a lot. Forget about these superfoods – there is no scientific evidence that they are better than cheaper wholesome foods like broccoli, lentils, oats, berries or spinach. If you like them, go ahead and add a few to your diet, but if you are trying to save on groceries look for in-season produce or even frozen or canned vegetables and fruits. Just make sure they don't have loads of salt or sugar added. You will find that by avoiding packaged foods, processed meats and restaurant meals you will do both your body as well as your wallet a huge favor. The excuse: I don't have enough willpower to follow a healthful diet The solution: You may be surprised how easy it can be to eat healthily. The secret? Cut yourself some slack from time to time and make sure you don't feel deprived. Focus on all the delicious foods you can eat rather than on the things you shouldn't eat. And start small: Even if you only add one serving of fruit or vegetables you are doing something to improve your diet. It's all about nourishing your body, not about being perfect. Also, allow yourself to have one treat a day. If a colleague brings in a birthday cake, go ahead and have a piece, but keep it small. And if you do have a bad day and eat that entire pack of cookies, don't reproach yourself; think of how you are going to avoid eating too much in the future. Find out what triggers you to overeat and come up with strategies to distract yourself. Last but not least, remember that the more wholesome foods you eat, the more palatable they become to you. The excuse: My family doesn't appreciate wholesome meals The solution: It is one thing to decide for yourself to eat clean, but if you are the one in charge of cooking family meals you may not always receive a positive response once you swap the fries for French beans. Don't despair, the key here is to introduce new, healthy foods gradually to give family members time to get used to them. Bear in mind that it takes 20 to 30 times of trying a new food before you acquire a taste for it. That said, it doesn't hurt to take extra care of finding delicious wholesome recipes that everybody loves as you start out, such as homemade pizza or whole-wheat pasta with a fresh tomato sauce. Get all family members involved in preparing delicious meals, and make sure you have plenty of washed and chopped up fruits and vegetables around for healthy snacks. Talk to your kids about the importance of a clean diet, and, perhaps most importantly, be a good role model.
