Clean eating has many interpretations and may result in restricting certain food groups that aren’t supported by research. Such restrictive diets put individuals at risk of nutritional deficiencies as well as disordered eating patterns.
Clean eating should prioritize whole, natural foods in their purest state; however, cutting back on sodium intake and eliminating added sugars doesn’t require eliminating entire food groups.
1. Fruit
Fruit provides an impressive combination of vitamins, minerals and fiber for an incredibly nutritious boost. While some clean eaters might shy away from fruit due to its natural sugar content, your body processes this form of sweetener differently than processed sugars.
Add fruits to your diet for both aesthetic and cardiovascular reasons: A 2022 study concluded that eating two servings of fruits daily helps protect against cardiovascular disease.
Eating clean is one way of cutting back on the added sugars and salts linked to obesity, high blood pressure, cancer, diabetes and dementia – but when taken too far can lead to disordered eating patterns like orthorexia nervosa which increases feelings of stress, anxiety and self-deprivation.
2. Vegetables
Vegetables provide essential vitamins and minerals, such as potassium, dietary fiber, folate and vitamin C. Furthermore, vegetables provide phytochemicals linked to reduced risks of cancers and other medical conditions.
Make vegetables the centerpiece of each of your meals, and find ways to include vegetables even when time is short – such as buying precut veggies or veggie noodles from the refrigerated section at your supermarket, adding salad to a sandwich or wrap for lunch, or mixing in spinach to your morning smoothie!
Be mindful of how much added sugar there is in beverages and desserts you consume; too much added sugar can add hundreds of calories. Select unsweetened or very low-sugar beverages like water, seltzer water or unsweetened tea/coffee as beverage options for best results.
3. Meat
Meat is an excellent source of protein, iron and vitamin B12. When eating cleanly, processed meats such as bologna, salami and pepperoni that contain high amounts of sodium are best avoided as well as those that may contain preservatives and artificial colors.
Select cuts of meat with lower levels of saturated fat for best results. When feasible, support sustainably raised or grass-fed options when available.
As it’s essential to cook poultry and certain meats such as burgers to perfection, eating these items “rare” increases the risk of foodborne illness. Also limiting organ meats like liver can decrease purines which contribute to gout attacks. Clean eaters may opt to forgoing sugary drinks like soda, high fructose corn syrup and chemical additives altogether.
4. Whole Grains
Though it may seem counterintuitive, eating more grains may help support weight management. According to Rossi, fiber can help stabilize blood sugar levels while also increasing feelings of fullness and helping people feel satisfied faster.
All grains begin as whole grains – each contains a hard outer shell called bran, nutrient-packed core called germ, and starchy middle layer known as endosperm. When processed into refined form (such as white flour), both bran and germ are stripped away, leaving only endosperm; this stripping removes an abundant source of dietary fiber, iron and B vitamins from these precious nutrients.
Attaining optimal health requires eating a wide range of whole grains such as quinoa, barley, wheat bread, muesli and rye for proper nourishment – these foods contain filling fiber, plant-based proteins and many essential nutrients! Make these part of your regular diet by making creamy polenta with these grains or topping baked chicken with toasted spelt and herbs as toppings or even by mixing oats into your morning smoothie!
5. Dairy
Clean eating diets focus on providing our bodies with nutritionally rich food that has not been overly processed, such as dairy group products (milk, yogurt and cheese) that contain calcium, potassium, vitamin D and protein for good health.
Unsurprisingly, though the fat-free trend may have faded over time, national health organizations still advocate choosing low-fat dairy. While restricting total fat consumption is important, including healthy sources like olive oil, nuts and avocados should also form part of your daily diet.
Overall, respondents from both genders and age groups recognized that regular dairy consumption contributed to multiple health-enhancing properties for them, including stronger bones, increased immunity and an easier digestive tract. However, the value of these benefits varied dramatically depending on consumption frequency.
