Leena Watts
Clean eating is a popular eating style that focuses on consuming whole foods that are as close to their natural state as possible. This typically includes fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting highly processed snacks, packaged foods, and refined sugars and grains. The idea is to eat foods with nourishing ingredients and minimal chemical additives and preservatives. The concept of clean eating promotes health and wellness and is especially popular among younger, socially-active consumers. While there are many benefits to clean eating, it is important to note that the terms clean eating and clean diets are not federally regulated, so interpretation by consumers and marketing by the food industry can vary widely.
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What You'll Learn
Eat whole foods
Clean eating is a popular eating style that focuses on consuming whole or unprocessed foods that are close to their natural state. This means eating whole foods that are minimally processed and packed with nourishing ingredients and nutrients.
Whole grains, such as brown rice, whole-wheat pasta, and air-popped popcorn, are a great way to ensure you are getting all the nutrients that refined grains lack. Whole grains contain important nutrients like fiber, iron, zinc, and magnesium, which are often stripped away in the refining process. The bran and germ in whole grains also help burn more calories due to their thermic effect.
Fruits and vegetables are an essential component of clean eating. They are packed with vitamins, minerals, and fiber, and their natural sugars mean you can eat plenty without worrying about consuming too much sugar. Frozen and canned fruits and vegetables are also healthy options, but be sure to choose those without added sauces, sugars, or salt.
Clean eating also includes lean proteins, such as dried beans, eggs, fish, chicken, and plant-based sources like nuts and nut butters. These foods provide essential nutrients like protein, iron, potassium, and B vitamins without the added salt, sugar, and refined fats found in heavily processed meats.
By eating whole foods, you can enjoy a variety of health benefits, including increased energy, improved skin, and a healthier body weight.
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Minimally processed foods
Clean eating is a popular eating style that involves consuming foods that are as close to their natural state as possible. This includes whole fruits, vegetables, lean proteins, whole grains, and healthy fats, while limiting highly processed snacks and other packaged foods with added sugar and salt. Minimally processed foods are an important part of a clean diet as they are slightly altered to be more easily stored, prepared, and eaten, without substantially changing their nutritional content.
The NOVA food classification system considers unprocessed or minimally processed foods to be the edible parts of plants, animals, fungi, and algae that have been separated from nature. This can include fresh fruits, vegetables, whole grains, nuts, meats, plain yoghurt without added sugar or artificial sweeteners, fresh and dried pasta, tea, coffee, and milk. These foods can be prepared at home or found in many non-fast-food restaurants.
Some common examples of minimally processed foods include whole grain oats, apples, pre-cut steak or fish, fresh animal protein, whole-grain cereal, and homemade fruit crisps made with whole grain oats and cinnamon. These foods are a great way to support a healthy eating plan and can be used to create sweet treats that are beneficial to the body.
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Limit added sugars
Clean eating is a popular eating style that involves consuming foods that are as close to their natural state as possible, such as whole fruits, vegetables, lean proteins, whole grains, and healthy fats. It typically involves limiting highly processed snacks and other packaged foods with added sugars and salt.
Added sugars are sugars that are added to processed foods and drinks during preparation or packaging. They provide extra calories without any nutritional benefit and can lead to weight gain over time. The Dietary Guidelines for Americans 2015-2020 recommend consuming less than 10% of calories per day from added sugars, which translates to no more than 200 calories of added sugar for a 2,000-calorie diet.
To limit added sugars in your diet, it is important to read nutrition labels and choose products with the lowest amounts of added sugars. Sugar can have various names on ingredient lists, including those ending in "ose" (such as maltose or sucrose), high-fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, or fruit juice concentrates.
- Reduce the amount of sugar you add to beverages and foods such as cereal, pancakes, coffee, or tea. Gradually decrease the amount until your taste buds adjust.
- Choose unsweetened or diet beverages over sugary drinks. Water, unsweetened iced tea, and flavoured seltzer are good alternatives.
- When baking, reduce the amount of sugar in recipes by one-third to one-half. You can also use flavour extracts like vanilla or almond to add sweetness without the sugar.
- Enhance the sweetness of foods with warm spices like cinnamon, nutmeg, ginger, or allspice instead of adding sugar.
- Use unsweetened applesauce or low-calorie sweeteners in place of sugar when cooking or baking.
- Enjoy the natural sweetness of fruits in your cereal or oatmeal instead of adding sugar. Try different varieties like fresh, frozen, dried, or canned fruits.
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Control portion sizes
Clean eating is a popular eating style that involves consuming foods in their most natural state, such as whole fruits, vegetables, lean proteins, whole grains, and healthy fats, while limiting processed snacks and packaged foods with added sugar and salt. While the concept of clean eating may vary among individuals, the fundamental idea is to prioritise minimally processed, natural, and nutritious foods.
Controlling portion sizes is an essential aspect of maintaining a clean diet. Here are some strategies to help you control your portion sizes:
- Awareness and measurement: Understanding typical serving sizes and measuring your food portions can help you stay within appropriate limits. The FDA's Nutrition Facts food label, found on most packaged foods, provides information on calories, fat, protein, carbohydrates, and other nutrients per serving. Using measuring cups or weighing your food can help you visualise and adhere to these recommended serving sizes.
- Dish size: Opt for smaller dishes, bowls, and glasses. Research suggests that eating from larger plates can lead to increased consumption and delayed feelings of fullness. By using smaller dishes, you can trick your brain into thinking you're consuming more while still enjoying your meal.
- Mindful eating: Sit down for meals without distractions. Focus on your food, chew slowly, and savour the flavours and aromas. Eating slowly gives your brain time to register fullness, reducing the likelihood of overeating.
- Avoid oversized packaging: Jumbo-sized packages or large containers can encourage overeating. Instead, transfer snacks or foods from large packages into smaller bowls or containers to prevent overconsumption.
- Plan and prepare: Freeze leftovers in single or family-sized servings to ensure you have ready-made meals for another day. This helps with portion control and reduces the temptation to overeat.
- Read labels: Understand the nutritional content of the food you're consuming by reading labels. The Dietary Guidelines for Americans, 2020–2025, recommend limiting added sugars to less than 10% of your daily calorie intake and suggest a daily sodium intake of no more than 2,300 milligrams.
- Adjust based on activity level: Consider your physical activity when determining portion sizes. If you engage in intense physical activity, you may require larger portions to fuel your body appropriately. Conversely, if your activity level is lower, you may need smaller portions to maintain a calorie balance.
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Exercise regularly
Exercise is an important part of a healthy lifestyle, and it is no different when it comes to eating a clean diet. While clean eating focuses on consuming whole, unprocessed foods, exercise is also key to reaping the full benefits of a clean diet.
Firstly, it is important to note that clean eating is not just about the food you eat, but also about how it makes you feel. Exercise releases endorphins, which can boost your mood and make you feel more positive. This can be a great motivator to continue eating healthily, as you will associate clean eating with feeling good.
Secondly, exercise helps to burn calories and boost your metabolism. Tosca Reno, author of 'The Eat-Clean Diet' series, recommends five to six sessions of cardio a week, for 30 to 45 minutes each, to aid weight loss. She also suggests incorporating strength training with light weights and longer sets, especially if you are new to strength training. By exercising regularly, you can increase your body's fat-burning capabilities and turn your metabolism into a fat-burning machine.
Additionally, exercise can help to regulate your appetite. When you exercise, your body releases hormones such as ghrelin and peptide YY, which can help to control hunger and make you feel fuller for longer. This can be especially beneficial when following a clean eating plan, as you may be consuming smaller portions or cutting out certain foods.
Finally, exercise can help to reduce stress and improve your overall well-being. Clean eating can be challenging, and it is important to find healthy ways to manage any stress or anxiety that may arise from making dietary changes. Exercise is a great stress reliever, as it can help to clear your mind, improve your mood, and increase your overall sense of calm and relaxation.
In conclusion, exercise is a crucial component of a clean diet and healthy lifestyle. By incorporating regular exercise into your routine, you can boost your mood, increase your metabolism, regulate your appetite, and improve your overall well-being. So, get moving and enjoy the benefits of a clean diet and active lifestyle!
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Frequently asked questions
A clean diet generally refers to eating whole foods that are as close to their natural state as possible, with minimal use of chemical additives and preservatives. This includes whole fruits, vegetables, grains, lean meats, poultry, and seafood.
Some examples of clean foods include:
- Fruits: apples, bananas, blueberries, grapes, oranges, strawberries, avocados, broccoli, carrots, etc.
- Vegetables: cabbage, cauliflower, corn, green beans, lettuce, mushrooms, onions, peppers, sweet potatoes, tomatoes, etc.
- Lean meats/proteins: dried beans, eggs from grass-fed chickens, fresh fish, plain nut butters (no sugar added), unflavored nuts, etc.
- Grains: whole-wheat pasta, brown rice, air-popped popcorn, oats, etc.
- Dairy: cheese, milk, plain yogurt, unsweetened non-dairy milk, etc.
A clean diet typically involves limiting highly processed foods, packaged foods, and foods with added sugar and salt. This includes sugary drinks, sweetened teas, specialty coffee drinks, fast food, and highly processed snacks, sweets, and baked goods made with refined flours and added sugars.
Adopting a clean diet can have several potential benefits, including weight loss, increased energy, improved skin, and overall improvements in health and well-being. It can also help reduce the risk of certain conditions such as heart disease, high blood pressure, and high cholesterol.
