Jeffrey Salazar
Clean eating is a lifestyle that revolves around knowing your food and where it comes from. It involves eating whole, natural foods in their least processed form. It is a balanced diet that focuses on whole grains, fruits, vegetables, healthy fats, and protein. The key to a healthy diet is to eat the right amount of calories for your activity level, balancing the energy you consume with the energy you use. Clean eating also encourages controlling portion sizes and drinking lots of water. It is flexible and can be adapted to dietary needs and preferences.
Characteristics of a Clean Diet
| Characteristics | Values |
|---|---|
| Frequency of Meals | Six small meals a day, including breakfast within an hour of getting up |
| Food Groups | Lean protein, whole grains, fruits, vegetables, healthy fats, and complex carbohydrates |
| Water Intake | 2 to 3 liters of water per day |
| Calories | 1200-1800 calories per day |
| Alcohol | Consume in moderation |
| Processed Foods | Minimally processed, whole foods with fewer and simpler ingredients |
| Nutrients | Focus on nutrients per serving and include a variety of food groups |
| Cooking | Cook more meals at home to control ingredients and reduce consumption of highly processed foods |
| Mindfulness | Be mindful of how you shop, cook, and eat |
| Physical Activity | Exercise regularly |
| Flexibility | Adapt the diet to your needs and preferences |
| Environmental Impact | Consider the environmental impact of your food choices |
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What You'll Learn
Eat whole, natural foods
Clean eating is about choosing whole, natural foods that are minimally processed and provide maximal nutritional benefits. The idea is to consume foods that are as close to their natural state as possible.
A whole-foods diet is not a formal or commercial diet but a long-term, sustainable plan. It is designed to be simple: you fill your plate with whole foods and, as much as you can, avoid those that are processed. Whole foods include whole grains, fruits, vegetables, lean meats like chicken and fish, milk, yoghurt, legumes, nuts, and seeds.
When shopping, most whole, natural foods are found on the outside aisles of grocery stores, where the produce, dairy, and meat sections are usually located. As you go further into the centre of the store, you encounter more processed and packaged food.
When choosing packaged foods, check the labels to ensure they don't contain preservatives, added sugars, or unhealthy fats. For example, many nuts are roasted in vegetable oil, which can expose them to heat-related damage, so it's best to eat raw nuts or roast them yourself at a low temperature.
A diet that emphasizes plant-based whole foods tends to be packed with nutrients, including vitamins, minerals, and antioxidants. Eating this way may also help limit fat and calorie intake, and cutting out processed foods may lead to weight loss.
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Focus on nutrients per serving
Clean eating is about adopting a balanced diet that focuses on whole grains, fruits, vegetables, healthy fats, and protein. It is also about controlling portion sizes and not banning any food groups. When focusing on nutrients per serving, it is important to consider the amount of nutrients in a product rather than focusing on the price. Ask yourself if the price of the food justifies the nutrients (or lack thereof).
Compare the protein, fiber, minerals, and vitamins against fat, sodium, sugars, and chemical additives. For example, a head of lettuce has no label (totally natural), while a bag of ranch-flavored corn chips has a dozen or more ingredients (highly processed). Instead of eliminating all processed foods, study the labels on the packaging and choose those with fewer and simpler ingredients. Avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium, and added refined sugar.
You can also use tools like Walmart's sustainable product index, NuVal, and GoodGuide to help you make informed decisions about the food you buy. These tools assess the environmental impact and nutritional content of products. Additionally, pay attention to the type of carbohydrates in your diet. Some sources of carbohydrates, like vegetables (other than potatoes), fruits, whole grains, and beans, are healthier than others.
Remember, clean eating is not just about the food you eat but also about your overall lifestyle. It is about being mindful of how you shop, cook, and eat. It is also about getting the right amount of nutrients for your body and how active you are.
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Eat lean protein and good fats
Lean protein and good fats are an essential part of a clean, healthy diet. Protein is essential for muscle growth and helps maintain a healthy body weight. It is important to eat enough protein to meet your basic nutritional requirements. The average recommended amount of protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound.
Good sources of lean protein include skinless chicken breast, which is exceptionally lean and low in calories, and other skinless poultry, such as turkey breast. Lean beef, such as ground beef, is also a good source of protein and iron. Pork tenderloin, pork chops, and pork top loin or sirloin roasts are also considered lean, but be sure to cut off excess fat on the meat if you are trying to limit fat and calories. Fish is another excellent source of lean protein, especially white-fleshed fish, which is quite lean and provides less than 3 grams of fat, 20-25 grams of protein, and 85-130 calories per 3.5 oz. Salmon, tuna, and mackerel are also good options, as they are rich in protein and contain omega-3 fatty acids, which are beneficial for heart health. Other seafood options include cod and flounder, which are leaner and lower in calories than salmon and tuna.
When it comes to non-meat sources of lean protein, low-fat dairy products like cottage cheese, yogurt, and milk are good options. Greek yogurt, in particular, provides more than twice the amount of protein found in regular low-fat yogurt. Egg whites are another good source of lean protein, although some people include whole eggs as part of a balanced diet for their additional nutritional benefits. Plant-based sources of protein include beans, tofu, quinoa, and lentils.
In addition to lean protein, it is important to include good fats in your diet. While some fats, like saturated fats, should be consumed in moderation, other fats, like unsaturated fats and omega-3 fatty acids, are beneficial for heart health. Good sources of healthy fats include fish, nuts, avocados, and olive oil. It is also important to note that some lean proteins, like eggs and meat, contain healthy fats as well.
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Control portion sizes
Portion control is a key aspect of adopting a clean diet. Here are some tips to help you control your portions:
Firstly, it is important to understand your calorie requirements. The number of calories you need depends on your age, weight, metabolism, sex, and physical activity level. Use online tools like the Body Weight Planner or the MyPlate Plan to help you make a personalised calorie plan. Once you have an understanding of your calorie requirements, you can adjust your diet accordingly.
Secondly, measuring your food and using smaller dishes are effective ways to control portions. You can use measuring cups to understand what a proper portion looks like and then transfer the food to a smaller plate or bowl. Research suggests that using smaller dishes can help promote balanced eating and weight loss. It is also recommended to avoid eating straight from the bag or carton and to put away leftovers in separate, portion-controlled containers.
Another simple way to control portions is to drink water before your meals. Drinking a glass of water up to 30 minutes before a meal can reduce your food intake and increase feelings of fullness. Eating slowly is also important, as it takes around 15-20 minutes for your brain to register that you are full.
Additionally, pay attention to the types of food you are consuming. Fill up on nutrient-dense foods like vegetables and salads, which are naturally low in calories but high in fibre and other essential nutrients. Be mindful of high-fat, high-calorie foods, and consider limiting your consumption of these. When eating out, ask for smaller portions or share a meal with a friend.
Finally, practice mindful eating. Be aware of your eating habits and focus on the food in front of you. Avoid distractions like watching TV or being on your phone while eating. Take time to chew your food well and savour the flavours and smells of your meal.
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Drink more water
Drinking water is essential to staying healthy, and it is especially important when adjusting to a clean diet. Water is a calorie-free drink that can help you burn more calories and may even suppress your appetite if consumed before meals.
The body is made up of about 60% water, and it is required for almost every bodily function. Staying hydrated ensures your body works efficiently, from thinking to burning body fat. Drinking water can also boost your metabolism and make exercising more manageable and effective.
Drinking water can help with weight loss in several ways. Firstly, it is a zero-calorie drink, so choosing water over high-calorie drinks will reduce your overall liquid calorie intake. Water also passes through the system quickly, filling the stomach and sending messages to the brain to signal fullness. This can help reduce hunger cravings and make you feel less hungry, leading to a decrease in food intake.
It is recommended that adults drink 6 to 8 glasses of water every day. This is in addition to the fluid you get from food. If you are physically active or if it is hot weather, you should increase your water intake to avoid dehydration. Water is the best way to replace lost fluids, and it is essential to drink enough water during exercise as it helps distribute electrolytes throughout the body, which are required for muscle contractions.
If you don't like the taste of water, you can try sparkling water, no-added-sugar squash, or add a slice of lemon or lime.
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Frequently asked questions
Clean eating involves choosing minimally processed, whole foods that provide maximal nutritional benefits. The idea is to consume foods that are as close to their natural state as possible. This includes fruits, vegetables, whole grains, healthy fats, and protein.
Start by focusing on one meal at a time. For example, if you usually eat a sugary cereal for breakfast, switch to a bowl of rolled oats topped with fresh berries and natural nut butter. Gradually transition to whole foods like vegetables, fruits, nuts, healthy fats, and proteins.
Shop the perimeter of grocery stores, where you'll find the produce, dairy, and meat sections, and fewer processed foods. When buying packaged foods, opt for those with minimal ingredients and no added sugar or hydrogenated oils. Cook more meals at home, as many restaurants rely on highly processed food.
Eating a clean diet can help you lose weight and improve your overall health. You may find you have more energy, brighter eyes, and healthier teeth and gums. It can also reduce your risk of developing chronic diseases like diabetes, heart disease, and cancer.
