5 Basics of Clean Eating

Marie-Maxime Bergeron April 2, 2014 Eat Well, Organic, Vegan, Vegetables, Vegetarian

2. Lower your intake of food additives

Start by looking at the list of ingredients on the products you buy. Avoid those that have a very long list or those in which you don’t know the majority of ingredients. These are the main additives to avoid:

• Sugar substitutes (aspartame, acesulfame-K, cyclamate, saccharin, sucralose, polydextrose, hydrogenated starch hydrolyzate, isomalt, lactitol, maltitol, maltitol syrup, mannitol, sorbitol, sorbitol syrup, xylitol and erythritol)
• High fructose corn syrup (glucose-fructose)
• Partially hydrogenated oil
• Artificial colors
• Sulphites
• Sodium nitrite and nitrate
• BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene)
• Sulphur dioxide

Also avoid the following flavor enhancer: monosodium glutamate (MSG)

3. Reduce your exposure to contaminants

Perfluorooctanoic acid. This compound can be found particularly in non-stick pans. It has several adverse, including carcinogenic, effects on health. Opt for cast iron cookware including those coated with ceramic as well as stainless steel. When you use a non-stick pan, avoid heating it at high temperature (max 350 degrees Fahrenheit) and scratching it with metal utensils.

Bisphenol A (BPA). Exposure to this compound has several effects on human health that are linked to a disturbance in the endocrine function as well as prostate and breast cancer. Here are some tips to reduce your exposure:

• Opt for glass or stainless steel containers
• Choose BPA-free plastic containers (#2, #4 or #5). Avoid #3 and #7
• Use BPA-free cling film and parchment paper
• Avoid freezing plastic, heating it in the microwave or washing it in the dishwasher.

Mercury. This compound accumulates in the body and can especially disrupt the nervous system and certain organs. Large predatory fish contain the most. A sensible choice of species that can be consumed is important to maintain a proper intake of precious omega 3 fatty acids. Santé Canada recommends that we eat 2 servings of 75g (2 1/2 oz) of fish per week. Here some of the least contaminated species:

• salmon (preferably wild to avoid other contaminants)
• salmon trout
• herring
• mackerel
• sardines

See a regularly updated list on the Seachoice website: www.seachoice.org

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Author

Marie-Maxime Bergeron

Changing eating habits gradually and adapting to the needs of my clients is the cornerstone of my approach. Eating well for fun and for health is the goal and everything begins with a return to simplicity in our habits. I am a nutritionist and have offered counselling in nutrition for 10 years.