Brenda Khan
Clean eating is about consuming whole, minimally processed foods that are as close to their natural form as possible. It focuses on health and wellness by encouraging the selection of fruits, vegetables, whole grains, healthy proteins, and fats. To clean up your diet fast, start by eliminating highly processed foods and reducing your intake of added sugars. Focus on eating more whole foods, like fruits, vegetables, lean proteins, and whole grains. Shop the perimeter of your grocery store for fresh, preservative-free whole foods, and limit packaged goods that contain additives and preservatives. Prep meals in advance to ensure you have healthy options readily available. Be mindful of your eating habits and take an 80-20 approach to avoid being overly restrictive. Finally, remember that clean eating is a journey, so celebrate your progress and don't be too hard on yourself if you slip up along the way.
Characteristics of 'How to Clean Up Your Diet Fast'
| Characteristics | Values |
|---|---|
| Processed foods | Avoid highly processed foods and ultra-processed foods |
| Whole foods | Eat whole, non-diet foods like fruits, vegetables, whole grains, lean protein, and healthy fats |
| Sugar | Reduce added sugars |
| Sodium | Lower your sodium intake |
| Calories | Learn your target caloric intake and eat fewer calories |
| Mindfulness | Be mindful of how you shop, cook, and eat |
| Preparation | Plan and prepare meals ahead of time |
| Seasonality | Eat seasonally |
| Portion sizes | Understand the relative calorie content of the foods you eat |
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What You'll Learn
Eat whole, unprocessed foods
Clean eating is about consuming whole foods that are as close to their natural form as possible. These foods are unprocessed, unrefined, and untouched. Eating whole, unprocessed foods is an excellent way to improve your health and energy levels.
Whole foods are packed with nutrients and are free of added ingredients. They are also low in added sugar and salt, which are common in processed foods. When you eat whole foods, you reduce your exposure to chemicals, trans fats, artificial ingredients, and preservatives.
To eat whole, unprocessed foods, focus on consuming fruits and vegetables, whole grains, lean protein, and healthy fats. Fruits and vegetables are an excellent source of vitamins, minerals, and fiber. They are also low in calories and can help with weight management. When choosing fruits, go for whole fruits instead of juices, as juices tend to have added sugar. Frozen fruits and vegetables are also a good option, as they are rich in nutrients and can help protect against heart disease, high blood pressure, and diabetes.
Whole grains, such as brown rice, quinoa, barley, oats, farro, or millet, are relatively unprocessed and provide your body with the fiber it needs. They are also a good source of healthy carbs and micronutrients. When buying bread, opt for whole-grain or 100% whole-wheat bread, and check the labels to ensure they have the most dietary fiber and the least added sugar.
Lean, unprocessed meats are also a good source of protein and iron. Chicken breast, for example, is low in fat and calories but high in protein. Fish is another excellent source of protein and omega-3 fatty acids, especially wild-caught, organic seafood. If you're looking for plant-based protein sources, legumes, such as beans, lentils, chickpeas, and peanuts, are a great option. They are also high in fiber and various vitamins and minerals.
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Reduce added sugars
Reducing added sugars is an important step towards cleaning up your diet. Eating too much sugar can lead to problems with the hormones that regulate blood sugar. It can also increase your risk of developing conditions such as heart disease.
To reduce added sugars, it is important to read the ingredients list on packaged foods and choose products with the lowest amounts of added sugars. Added sugars can have many names, including fructose, dextrose, maple syrup, cane juice, honey, and syrups. Look for colour-coded labels and choose foods with more "greens" and "ambers" and fewer "reds". Opt for whole, non-diet foods like unsweetened, full-fat yogurt and natural peanut butter with no added sugar. When it comes to grains, choose whole grains with minimal or no added sugar and avoid refined carbs like white pasta and white bread.
Be mindful of sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials. These drinks can contain high amounts of sugar, with a can of regular cola containing 7 teaspoons of sugar (35g). Instead, switch to water, sugar-free or no-added-sugar drinks, or lower-fat milks. If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether.
You can also cut back on the amount of sugar you add to foods like cereal, pancakes, and oatmeal. Try cutting the usual amount by half and gradually decrease until your taste buds adjust. Instead of adding sugar, you can sweeten your food with natural sugars found in fruits. Additionally, limit your consumption of sweets like candy, baked goods, and desserts, as these tend to be high in added sugars.
Preparing your meals in advance can also help reduce added sugars. This way, you can control the ingredients used and make healthier choices. For example, when baking cookies, cakes, or brownies, you can cut the sugar in the recipe by one-third to one-half and use flavour extracts like vanilla or almond to add sweetness without the sugar.
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Eat more fruits and vegetables
Clean eating is about consuming whole foods that are minimally processed, refined, or handled. These foods are kept as close to their natural form as possible, including fresh fruits and vegetables, lean protein, and whole grains. Eating more fruits and vegetables can provide a wide variety of health benefits, including:
Weight Management
According to the Nurses' Health Studies and the Health Professionals Follow-up Study, men and women who increased their fruit and vegetable intake over a 24-year period were more likely to have lost weight. Fruits and vegetables contain indigestible fiber, which can help with weight loss by making you feel fuller for longer. Additionally, the fiber in these foods can improve digestive health by promoting regular bowel movements and relieving constipation.
Lower Blood Pressure
A diet rich in fruits and vegetables has been linked to lower blood pressure. This is partly due to the presence of potassium in these foods, which helps maintain healthy blood pressure. Examples of fruits high in potassium include bananas, prunes, apricots, cantaloupe, and oranges.
Reduced Risk of Heart Disease
Fruits and vegetables are excellent sources of dietary fiber, which helps to reduce blood cholesterol levels. By incorporating more of these foods into your diet, you can lower your risk of heart disease. Additionally, the vitamins, minerals, and other nutrients found in these foods contribute to overall heart health.
Protection Against Certain Types of Cancer
While studies have produced mixed results, some research suggests that a diet rich in fruits and vegetables may protect against certain types of cancer. For example, a study of premenopausal women found that those who consumed more fruit during adolescence had a lower risk of developing breast cancer.
To incorporate more fruits and vegetables into your diet, try the following:
- Fill half your plate with fruits and vegetables at each meal. This can include canned, fresh, or frozen produce.
- Add fruits to your meals, such as sliced bananas or berries with yogurt or oatmeal.
- Keep washed and ready-to-eat fruits visible in a bowl, making it easy to grab a healthy snack.
- Prepare snack bags with dried fruit, such as raisins, dates, or unsweetened apricots, along with dry-roasted nuts like almonds or walnuts.
- Include a variety of colorful fruits and vegetables in your diet to ensure you get a range of nutrients.
- Make soups, salads, or stir-fries that incorporate several types of vegetables.
- When shopping for canned or frozen fruits and vegetables, choose options with low sodium and added sugar content.
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Cook more meals at home
Clean eating is about consuming whole, minimally processed foods that are as close to their natural form as possible. It is a way of life, not a diet. It can help you manage your weight and prevent certain life-threatening conditions and diseases, such as high blood pressure, type 2 diabetes, obesity, cancer and cardiovascular disease.
Cooking more meals at home is an easy way to shift towards whole foods and potentially save money. Many restaurants rely on highly processed foods to create their meals, so by cooking at home, you can be more mindful of the ingredients you use and how you cook.
To make home cooking easier, master a few one-pot or one-pan dishes with simple ingredients that you can whip up quickly and that will feed you and your family for days. Prepping bulk meals for the week ahead ensures that you will have fresh, healthy options every day and keeps you from making poor food choices out of desperation. Knowing that you have a delicious meal already prepared and waiting for you in your refrigerator can deter you from stopping at a fast-food restaurant for a quick bite.
You can also invest in a dry-erase board for your kitchen, where you can jot down recipe ideas, grocery lists and plan meals for the week ahead. Set aside time every week to go grocery shopping, which will ensure your kitchen is stocked with the ingredients necessary to keep you on track with your wellness goals. Keeping a supply of healthy canned, frozen and bulk ingredients on hand can make last-minute meals a breeze. Canned beans, frozen vegetables and grains like quinoa and oats are affordable, clean ingredients that can be stored in the freezer and pantry to be enjoyed at any time.
Remember, clean eating is not about being overly restrictive. It's about finding a style that works for you and making incremental changes that will lead to a healthier lifestyle.
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Eat lean protein and healthy fats
Clean eating is about consuming whole foods that are as close to their natural form as possible. It involves cutting back on highly processed foods and eating more fruits and vegetables. Lean protein and healthy fats are an important part of a clean diet.
Protein is an essential component of healthy nutrition. It supports tissue repair, cell maintenance, hormone function, enzymatic reactions, and muscle building. The type of protein you choose is important, and generally, you should opt for lean protein. Lean protein is defined by the federal government as a protein source with less than 10 grams of total fat, including 4.5 grams or fewer of saturated fat, and fewer than 95 milligrams of cholesterol per 3.5-ounce serving.
There are plenty of lean animal and plant protein sources to choose from. For animal sources, opt for lean meats like roast beef, pork tenderloin, sirloin pork chop, and chicken breast. When it comes to ground beef, choose something that's at least 90% lean. For fish, white-fleshed fish like cod, haddock, grouper, halibut, tilapia, and bass are excellent sources of lean protein. They provide hunger-satisfying protein with minimal fat and relatively few calories. Other types of fish, like salmon, sardines, and mackerel, are also good options, as they contain higher amounts of healthy omega-3 fats. Eggs and egg whites are another great source of lean protein and can be enjoyed at any meal.
For plant-based sources of lean protein, beans, peas, lentils, and pulses are excellent choices. They are not only good sources of protein but also high in fiber and can help lower cholesterol. Whole grains, such as oats and quinoa, and nuts are also plant-based sources of lean protein.
In addition to lean protein, including healthy fats in your diet is important. Healthy fats can be found in fish, especially those high in omega-3s like salmon, tuna, mackerel, herring, and trout. Nuts, such as almonds and walnuts, avocados, seeds, and oils like olive and coconut oil, are also good sources of healthy fats.
Remember, clean eating is not just about the food choices you make but also about your overall approach to eating. It's important to be mindful of portion sizes, practice moderation, and aim for progress, not perfection.
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Frequently asked questions
Clean eating is about consuming whole, minimally processed foods that are as close to their natural form as possible. This includes fruits, vegetables, whole grains, lean proteins and healthy fats.
Start by eliminating highly processed foods and reducing your intake of added sugars and salt. Focus on eating more whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats. Shop the perimeter of your grocery store, where you'll find fresh, preservative-free whole foods.
Take it slow and focus on one meal at a time. You can also try mixing foods you currently eat with healthier alternatives to retrain your taste buds, e.g. mixing brown rice with white rice. Prepping meals in bulk ensures you always have healthy options available.
For breakfast, try a wholegrain, low-sugar cereal with semi-skimmed milk and fruit, or a bowl of rolled oats topped with fresh berries and natural nut butter. For lunch or dinner, have a mixed green salad with spinach, kale, arugula and other vegetables, with a homemade olive oil and herb dressing.
Clean eating can help with weight management and reduce the risk of certain diseases such as high blood pressure, type 2 diabetes, obesity, cancer and cardiovascular disease. It can also increase your energy levels and improve your overall health and wellness.
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