Clean eating with Gabriela Peacock

It’s been quite a phenomenon, this clean eating thing. I don’t think I have a friend or colleague who hasn’t – in some way – at least dipped their toe in it. Whether that involved following Ella Woodward, Madeleine Shaw or the Hemsley sisters on Instagram, maybe even buying one of their books or a spiralizer, or simply getting serious into juice and avocado, those who haven’t had their nutritional habits touched in some way are few and far between.

I myself am not a dieter, but even I haven’t been immune to this foodie trend. There just seemed to be so many things that I could eat as a ‘clean eater’. Brownies, for example, albeit not made in the traditional sense, that were equally as delicious. Almond butter, smothered on bananas, appeared to be a guilt-free breakfast option. Pizza (with a cauliflower base) was equally welcome on the menu – plus, myself being sensitive to dairy, the availability of coconut, almond and soy milk now available at my local Tesco is a revelation.

However, I’m not going to pretend I am perfect. Neither have my efforts managed to attain me the glowing skin of Woodward and her perky colleagues. I think the main problem I have is loyalty. With so many options of beauty blogger to follow, who’s rules could I possibly stick to alone? Plus, just from scanning my Instagram, I can see that I am still equally as obsessed with cheat day treats as courgetti. This poses problems.

Having dug around a little, I have found that I am not alone. Yes, we’re interested in clean eating, and as a trend it’s looking pretty permanent – but what most of us really want, is a set of simple rules to follow. Rules that we can take into a supermarket, consider food against and find our new favourite meals with. To do so, we spoke with nutritionist Gabriela Peacock – these are her golden rules…


 

Ditch the Processed Eat a diet rich in whole foods and foods that are unprocessed – or have had minimal processing – and do not contain artificial ingredients. Basically, choose foods close to their natural state e.g. a whole apple, compared to an apple flavoured drink. By eating whole foods, your body doesn’t need to process the preservatives, additives, or other potentially harmful chemicals present in so many packaged products. This means less work for your liver and other detoxification systems. Whole foods are best for their nutrient content. They are rich in vitamins, minerals, phytonutrients and antioxidants. This may help you feel more energized, reduce your risk of disease, improve fertility, and even improve the health of your hair, skin, and nails. Whole foods also tend to contain more fibre, which is important for satiety and weight control. Many people who switch to a clean diet quickly notice improved digestion and lower cholesterol as a result of higher fibre intake.”

 


 

 

Up the greens: Adding more fresh fruit and vegetables to your diet is a great step towards a cleaner living.  Not only should the vast majority of your daily intake include fruit and vegetables, it isn’t a terrible idea to start shifting your sides away from fries and such to a nice fresh salad or vegetable soup.”

 


 

 

Include healthier fats: Not all fat is bad for you!  The human body needs a certain amount to stay healthy and fit, but it’s important to know which fats to eat.  Good fats come from things like tofu, nuts, and oily fish like salmon.  Bad fats come from things processed foods, pastries and cheap cuts of red meat.”

 


 

 

Buy ethically raised meat: Higher welfare, organic, grass fed where possible. Many animals raised for meat are pumped with antibiotics and hormones and fed poor diets. Meat from grass-fed or pastured animals that are raised locally is generally the cleanest option and is often healthiest too—studies suggest that grass-fed beef contains more omega-3 fatty acids and micronutrients than conventional beef, for instance.”

 


 

 

Cook ancient grains: Refined grains lose much of their nutrients, natural oils, enzymes, fibre and flavour during the refining process.  Look for ancient varieties of grains like spelt, farro, amaranth, and buckwheat, which are nutrient-dense and tend to be easy to digest. Quinoa, brown rice, and sorghum are also good choices, and it’s smart to eat a variety of whole grains to maximize their unique nutrient profiles. Whole grains freeze beautifully, so you can make a big batch and have whole grains ready for side dishes, salads, soups, and breakfast porridge.”

 


 

 

Watch the dairy:  Nut milks have gained popularity but they can still be quite high in additives (especially almond milk) so instead, choose unsweetened, organic dairy products because, as with meat, healthier animals produce healthier food. Yoghurt is okay, but stick with plain yogurt (including unsweetened Greek) and kefir because they’re easy to digest and won’t cause you to bloat. Feel free to add fruit to sweeten. Choose cheese and butter from grass-fed cows.

 


 

 

“Monitor your alcohol intake: Alcohol is often loaded with large amounts of calories that you just really don’t need.  Naturally you don’t have to stop drinking altogether, simply keep it at a reasonable level.”