empower
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Meals that Matter
maskmatters.org
SPRING 2018
82
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DID YOU KNOW?
}
“Super foods” include quinoa, avocados, salmon, eggs, and kale.
O
f all the nutritional buzz phrases
floating around out there,
“clean eating” is probably one
of the most common. Regularly
referenced and frequently
hashtagged among the health conscious, it
seems to speak to a dietary ideal for which
we all should strive.
But what does it really mean? And for
those of us hoping to lead our families in
a clean—or cleaner—eating lifestyle, how
do we do it?
THE ‘CLEAN’ IN CLEAN EATING
Clean eating focuses on consuming real,
whole, minimally processed foods at least
most of the time, choosing organic and
sustainable options whenever possible, and
selecting foods that meet our individual
nutritional requirements.That means
that while the majority of what we
eat should be quality, nutrient-dense
foods free of chemicals
and additives, it can also be
gluten-free, dairy-free, or
vegan if that’s what works best for you.
In this sense, the “clean” in clean
eating refers to transparency in your
food choices—evidence that your food
is actually what it appears to be instead
of a sugar- or chemical-filled imposter
masquerading as a health food.
CALORIES THAT COUNT
Oklahoma City-based registered dietician
and nutritionist Sam Carter, says clean
eating should be viewed as a journey
towards health and not a quick fix.
“Clean eating emphasizes foods
that provide the vitamins, minerals and
nutrients essential to maintaining the
fast-paced lifestyle we desire: fruits
and vegetables, whole grains, lean
proteins, healthy fats, and more water,”
she says, while avoiding the foods that
don’t, such as refined grains, added
sugars and overly processed foods. It’s
not so much about counting calories
as making those calories count.
But for families that regularly rely
on fast food or processed
convenience foods for their
meals and snacks, the process
of “cleaning” up the kitchen can seem
overwhelming. By starting small and
gradually working more whole foods onto
Make this a round table style
activity. Go around the table
and ask everybody to share
what may be causing them
stress. Then ask everyone to
share how or what they do
to cope with their stress.
*This exercise will not only
create awareness about the
fact that most of us have stress
in our lives, but the discussion
may also give ideas for a
variety of coping strategies.
T
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B
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KEEPING
IT
CLEAN
By // Stacy Barry
