Published:
March 22, 2022
You’ve probably seen the term “clean eating” online or maybe spotted it on a magazine headline at the supermarket. But what exactly is clean eating and why is it good for you? Keep reading to get the scoop!
What is Clean Eating?
Clean eating is simply eating foods in their natural state or as close to it as possible. To eat clean, you need to shop clean and cook clean. Eating clean is not just another food fad. It’s a way of life. It may take some time to adopt clean healthy choices so keep this acronym in mind. CLEAN stands for:
- Choose fresh
- Look locally
- Eat mindfully
- Avoid processed foods
- Naturally balance your diet
Start Getting the Benefits of Clean Eating
We know that eating a plant-based diet is healthy and can protect against a variety of conditions, such as type 2 diabetes, cardiovascular diseases, cancer, Alzheimer’s, and obesity. The following tips--starting with fruits and vegetables--can put you on the path to a healthier lifestyle.
Focus on real fruits and vegetables
Replace fruit and veggie-flavored products with produce. Instead of applesauce or an apple toaster pastry, choose an apple. Corn tortilla chips? Think corn on the cob.
Strive for balanced meals
Balancing lean protein and complex carbohydrates at each meal and snack will keep you feeling full longer and provide you with the fiber you need. For example, combine fruit and eggs and cheese, or try a whole-wheat tortilla with a fruit and nut butter spread.
Eliminate sweetened beverages
Do you reach for orange juice or an orange drink? An orange would be a better choice as you try to eliminate sugar-sweetened or artificially sweetened beverages.
Watch the fat
Swap unsaturated and trans fats for monounsaturated and polyunsaturated fats. Limit fast food and fatty or fried cuts of meat. And check labels for hidden sources of fats.
Eat frequently
Your goal is to consume 200 to 400 calories per meal or snack and to eat six times a day—breakfast, snack, lunch, snack, dinner, and snack. Eating frequently keeps your metabolism burning calories all day long.
Exercise
Clean eaters are active. Your goal is to exercise five to six days a week. Exercise can help you reduce your sweet cravings and potentially live longer—men 1.3 years and women 1.5 years. Start moving and see how much better you feel.
Clean Eating Starts with Clean Shopping and Cooking
Start by shopping the perimeter of your grocery store where you’ll find fresh fruits, vegetables, dairy, meat, and fish. Some healthy choices, such as canned beans, nuts, and natural peanut butter can be found in the center aisles, however.
Clean cooking starts with having good resources for meal planning, recipes, and nutrition and shopping guides. Check out Clean Eating magazine and Cooking Light magazine.
Guidance for Office and Restaurant Eating
It’s possible to eat clean at the office or at a restaurant with a little planning. Unsalted rice cakes, raw/unsalted nuts, fruit, fresh veggies, and water-packed tuna are some foods to keep in your desk drawer. Before going to a restaurant, check the nutrition information. Order water, not soda. Get dressings or sauces on the side.