5 Basics of Clean Eating

Marie-Maxime Bergeron 2 aprile, 2014 mangiare sano, biologico, vegan, verdure, vegetariano

4. Reduce your intake of pesticides

• Eat organic wherever possible. Encourage your local organic cultivation farmers. Check out the network of Equiterre’s family farmers (www.equiterre.org)
• You can plan your purchase of organic fruits and vegetables by consulting the following lists:

Containing more pesticides (in descending order): apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines (imported), peaches, potatoes, spinach, strawberries, peppers, curly kale, courgettes.

Containing less pesticides (in descending order): asparagus, avocados, cabbage, cantaloupes, corn, eggplants, grapefruit, kiwi, mangoes, mushrooms, onions, papaya, pineapple, peas (frozen), sweet potatoes.
Consult the updated lists published annually by Environmental Working Group: www.ewg.org

5. Drink alcohol in moderation

Moderate consumption of alcohol may be beneficial for the prevention of heart diseases. However, heavy consumption could have adverse effects on health.

Women should limit themselves to 1 drink per day.
Men should limit themselves to 2 drinks per day.

Servings:

Beer (5%) 341 ml/12oz
Wine (12%) 142 ml/5oz
Fortified wine (20%) 85 ml/3oz
Spirits (40%) 45ml/1 1/2oz
Cider and pre-mixed drinks (2.5% to 20%) based on the alcohol percentage stated on the bottle

In conclusion

All these principles can prove to be a daunting task if they are all performed at the same time. Cook more and count instead on gradual changes. A sustained change, even if it is small, will have a positive impact on your health!

To pamper yourself with good health, subscribe to SOSCuisine’s eco-practical meal plans.

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Autori

Marie-Maxime Bergeron

La pietra angolare del mio approccio consiste nel modificare i comportamenti alimentari in modo graduale e adattare questi ultimi alla situazione dei miei pazienti. L'obiettivo è mangiare bene per il piacere e per la salute, è tutto inizia facendo ritorno alla semplicità nelle nostre abitudini. Dieci anni fa mi sono laureata presso l'Università di Montréal e da quel momento ho iniziato a offrire dei servizi di counseling in nutrizione.