Brenda Khan
Clean eating is a lifestyle choice that involves choosing whole, minimally processed foods and avoiding artificial additives and sweeteners. It is not about restricting calories or depriving yourself of the foods you love but rather making mindful decisions about what you eat and ensuring you receive the nutrition you need. To start a clean diet, it is recommended that you keep a food journal to identify patterns in your eating habits and set small, achievable goals. You can also try meal prepping and simple recipes with healthy, wholesome ingredients.
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What You'll Learn
Eat more whole foods, fewer processed foods
Clean eating is about consuming whole foods that are minimally processed and as close to their natural form as possible. It is important to note that clean eating does not mean eliminating all processed foods or restricting entire food groups. Instead, it encourages choosing healthier options and reducing highly processed foods that may contribute to health issues. Here are some guidelines to help you eat more whole foods and fewer processed items:
Focus on Whole Foods:
- Include a variety of fruits and vegetables in your diet. They are packed with fiber, vitamins, and minerals. Opt for seasonal produce to ensure the freshest options.
- Choose whole grains such as brown rice, quinoa, oats, and whole wheat bread. These provide complex carbohydrates and essential nutrients.
- Incorporate lean proteins such as fish, poultry, legumes, and nuts into your meals. These foods offer essential amino acids and healthy fats.
- Consume dairy products like plain yogurt, cheese, and milk, which provide calcium and protein. Opt for unsweetened and unflavoured varieties to avoid added sugars.
Reduce Processed Foods:
- Limit sugary items such as candy, soda, and baked goods. Opt for natural sweeteners like fruit or a square of dark chocolate (at least 70% cocoa) to satisfy your sweet tooth.
- Read ingredient labels and avoid items with long lists of unfamiliar additives, preservatives, and artificial colours. Choose products with minimal processing and recognisable ingredients.
- Minimise consumption of processed meats like bologna, salami, and hot dogs, which are often high in sodium and artificial ingredients.
- Be cautious with packaged foods. While some are acceptable, such as packaged vegetables, nuts, and meat, always read the labels to ensure they are free from preservatives, added sugars, and unhealthy fats.
Remember, clean eating is a journey. Start by making small, practical changes to your diet and celebrating incremental progress. It's not about perfection but about adopting a healthier lifestyle that works for you.
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Reduce meat consumption, increase plant-based meals
Clean eating is a popular eating style that promotes health and wellness by encouraging the consumption of whole, unprocessed, and minimally processed foods. While there is no one-size-fits-all approach to clean eating, reducing meat consumption and increasing plant-based meals is a great way to embrace this style of eating. Here are some tips to help you get started:
Know the Benefits
First, understand why reducing your meat consumption is beneficial. Eating less meat can help lower your blood pressure, reduce your risk of heart disease, and support weight management. Additionally, plant-based meals bump up the vitamins, minerals, fiber, and healthy fats in your diet. A recent study showed that a diet rich in vegetables, fruits, whole grains, beans, legumes, and nuts was associated with a lower risk of death from cardiovascular diseases.
Address Protein Concerns
Some people worry about getting enough protein when cutting down on meat. However, it is relatively easy to meet the recommended daily protein intake of 0.8 grams per kilogram of body weight, even on a vegetarian or vegan diet. Eggs, dairy, beans, nuts, tofu, edamame, quinoa, sorghum, lentils, chickpeas, and most beans and legumes are excellent plant-based protein sources. Remember, every plant contains some protein, so increasing your vegetable intake will naturally boost your protein intake.
Choose Quality Meat Options
When you do eat meat, opt for meat that has not been pumped with antibiotics and hormones. Grass-fed beef and wild-caught salmon are examples of meat sources that align with the clean eating philosophy. These animals have lived and eaten closer to their natural state.
Start with Meatless Mondays
Transitioning to a plant-based diet doesn't have to happen overnight. Start by experimenting with meatless meals once a week, like participating in Meatless Mondays. Choose vegetarian recipes that sound appealing and are easy to prepare. As you get used to it, you can gradually increase the number of plant-based meals in your weekly routine.
Focus on Whole Foods
Clean eating emphasizes whole foods, so choose ingredients that are as close to their natural form as possible. Opt for fresh produce, whole grains, and unprocessed foods. Limit packaged and highly processed foods, which often contain additives, preservatives, and unhealthy fats. Remember, clean eating is a journey, so celebrate your incremental progress and don't be too hard on yourself if there are occasional slip-ups.
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Cut down on sugar and salt
Clean eating is about eating whole foods – foods that have not been processed, refined, or handled. These foods are as close to their natural form as possible. It is not about eating unlimited quantities of clean foods, but rather about eating healthily and in moderation.
Sugar and salt are two ingredients that are often added to our food and drinks, and they can be detrimental to our health when consumed in large quantities. Here are some tips to cut down on sugar and salt:
Sugar
- Cut down on sweets, including candy and sodas.
- Opt for water, sugar-free or no-added-sugar drinks, or lower-fat milk instead of sugary drinks.
- If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out completely, or switch to sweeteners.
- Try herbal teas or make your tea with hot water and a slice of lemon or ginger.
- Fruit juice can be high in sugar, so limit your intake to a small glass (150ml) per day.
- Choose lower-sugar cereals or those with no added sugar, such as porridge oats.
- If you usually add sugar to your porridge or oatmeal, try adding chopped fruit, such as dried apricots, or a sliced banana instead.
- Many ready-made soups, stir-in sauces, and ready meals can be surprisingly high in sugar. When eating out or ordering takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, some curry sauces, and salads with dressings.
- Condiments and sauces such as ketchup can contain a lot of sugar. Try to use these less, or opt for lower-sugar alternatives.
- When baking, reduce the amount of sugar in the recipe by a third to half. You can also use flavor extracts such as vanilla or almond to add sweetness without the sugar.
- Choose fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or crackers with lower-fat cheese or lower-sugar yogurts for snacks.
Salt
- The majority of salt intake comes from processed food, so eating mostly natural, whole foods will help keep salt levels down.
- Be mindful of salty ingredients such as bread, cheese, and cured meats. Try to reduce your consumption of these, or opt for lower-sodium varieties.
- When buying canned soup, look for low- and lower-sodium varieties. Alternatively, make a large batch of homemade soup with just enough salt to taste and freeze individual portions for convenience.
- Most fast-food egg breakfast sandwiches and omelets are full of cheese, bacon, and ham. Try making your own poached or soft-cooked eggs at home, or buy hard-boiled eggs from the grocery store.
- When choosing cheese, opt for low-sodium varieties or small amounts of finely grated savory hard cheeses such as Parmesan or Romano.
- Always dress your sandwiches and burgers yourself so you can control the amount and type of condiments used. Opt for lower-sodium options such as balsamic vinegar, mustard, or horseradish.
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Eat healthily, exercise regularly
Clean eating is about eating whole foods – foods that have not been processed, refined, or handled and are as close to their natural form as possible. It is a way of promoting health and wellness by encouraging the selection of minimally processed fruits, vegetables, whole grains, healthy proteins, and fats.
Eating healthily involves cutting back on highly processed foods that cause inflammation and eating more fruits and vegetables. It is recommended to eat a variety of fruits in moderation as part of a broad, balanced diet. You can cut down on sugars by limiting sweets, including candy and sodas, and instead eat red grapes, dark chocolate, or homemade trail mix to satisfy your sweet tooth. It is also important to eat whole grains and choose dairy with no added sugar and simple ingredients.
When it comes to meat, it is not necessary to go vegan, but eating less meat can help reduce your blood pressure and risk of heart disease while helping to keep your weight in check. Eggs, dairy, beans, and nuts are all suitable protein sources for a clean vegetarian diet. It is also beneficial to eat organic, local foods to boost nutritional value and reduce your intake of contaminants like pesticides.
In addition to eating healthily, regular exercise is important for your overall health and well-being. It can also help reduce your risk of developing serious health conditions such as type 2 diabetes, certain cancers, heart disease, and stroke. Maintaining a healthy weight is important, and this can be achieved by balancing the energy you consume with the energy you use through exercise.
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Plan meals, read food labels
Clean eating is about consuming whole foods, which are unprocessed, unrefined, and as close to their natural form as possible. It is not a restrictive diet but a way of life that focuses on eating cleaner and healthier.
Plan meals
Planning meals is an important step in starting a clean diet. Here are some tips to help you plan your meals effectively:
- Choose a variety of whole foods: Include a variety of whole grains, fruits, vegetables, lean protein, dairy, and healthy fats in your meals.
- Opt for fresh and seasonal produce: Fresh ingredients are ideal, but if they are not available or affordable, you can use canned or frozen foods with minimal added ingredients. Avoid store-bought salad dressings, which often contain sugar and other additives. Instead, make your own dressings with olive oil, lemon juice, and herbs.
- Prep ingredients in advance: Set aside time to prepare your ingredients. For example, cook proteins like chicken or beef, and chop vegetables to save time when preparing meals.
- Adjust portions according to your needs: If you are following a clean-eating plan for weight loss, adjust your portions or choose meals with similar calorie, protein, and fiber levels. Remember that eating clean does not mean eating unlimited quantities. Balance your calorie intake with your physical activity level to maintain a healthy body weight.
- Include snacks: Snacks are important to get the nutrients you may be missing during meals. Choose snacks that provide valuable nutrients like protein, iron, fiber, potassium, or calcium.
Read food labels
Reading food labels is a crucial skill to support your clean-eating journey. Here are some tips to help you navigate food labels:
- Ignore front label claims: Front labels often make misleading health claims to lure consumers into buying the product. Ignore these claims and focus on the ingredients list instead.
- Scan the first three ingredients: Ingredients are listed by quantity, from highest to lowest. Scan the first three ingredients, as they make up the largest part of the product. Choose items with whole foods listed in the first three ingredients and avoid those with refined grains, sugars, or hydrogenated oils.
- Understand nutrient content: The Nutrition Facts label provides detailed information about the product's nutrient content. Pay attention to the calories, serving size, and % Daily Value (%DV) of each nutrient to make informed choices that align with your dietary needs.
- Be wary of hidden sugars: Processed foods often contain high amounts of sugar. Look out for added sugars, which can be listed as sucrose, dextrose, syrups, honey, or concentrated fruit or vegetable juices. Low-fat products often have reduced fat content at the cost of added sugar.
- Interpret label claims carefully: Claims like "low-carb," "gluten-free," or "fortified" can be misleading. For example, "low-carb" does not always mean healthy, as these products can still be highly processed. "Fortified" means added nutrients, but fortification does not always make a product healthy.
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Frequently asked questions
Clean eating is a lifestyle choice that involves choosing foods that are as close to their natural state as possible. It focuses on whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats, while limiting processed snacks, packaged foods with added sugar and salt, and chemical additives. It is not about calorie restriction or deprivation but rather making mindful and nutritious choices.
Start by tracking your current diet for at least three days to identify patterns and areas for improvement. Make two lists: foods to reduce or remove, and nutritious foods to add. Choose a few small goals to focus on first, such as reducing sugary snacks or increasing vegetable intake. Prepare your own meals so you know exactly what you are eating, and consider meal planning and prepping to save time and money.
A clean diet typically includes whole, unprocessed, or minimally processed foods that are nutrient-dense. This includes fruits, vegetables, lean proteins such as eggs, fish, and nuts, whole grains like oats and brown rice, and healthy fats like avocado and olive oil. It also involves staying hydrated with water and limiting added sugars and artificial sweeteners found in drinks and desserts.
A clean diet can lead to increased energy, improved skin, better sleep, and overall enhanced productivity and well-being. It can also help with weight loss if that is a goal, or support muscle gain if you are also engaging in strength training. Clean eating may also save you money if you opt for in-season produce and bulk purchases.
